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Lowering Cholesterol Naturally: It Is Still The Best Approach

When we were kids my brother used to say, "Do drugs." I think he was kidding.

The truth is using drugs has become an epidemic. I don't just mean illegal drugs. You and I both know that prescription drugs are widely abused in our culture. The first line of defense for many people is to reach for the medicine cabinet.

The television commercials don't help either. The pharmaceutical companies have taken their message to the airwaves. We are now encouraged to ask our doctor if Brand-X is right for us.

I am standing on my soapbox a bit here. But my complaint is not against the many medicines that are available to help restore us to health. My complaint is against using drugs when there are better alternatives.

Lowering cholesterol naturally may still be your best option in the war against heart disease.

The third report of the Adult Treatment Panel (ATP III) agrees with me on this. Actually it would be better to say that I agree with ATP III. What does ATP III recommend?

Actually ATP III recommends the same approach you have probably heard many times before. The recommendation is to make changes to your lifestyle. At the very core of these changes we find the subject of diet.

Why diet? Because what we eat - and don't eat - has a strong influence on how our bodies handle cholesterol. For example...

ATP III recommends that 25-35% of our total daily calories be composed of fat. To me that seems like a lot of fat. However, less than 7% of the total should be composed of saturated fat. You want to reduce cholesterol? A good place to start is to cut down on your saturated fat intake.

Saturated fats negatively influence LDL cholesterol levels. Most cholesterol management focuses on lowering LDL cholesterol. Saturated fats cause LDL levels to rise. So every time we grab that burger on the run - and I love a good burger - we are making it more difficult for our bodies to keep our LDL levels down.

While we are on the subject of fats we should mention trans-fats. How much of our daily caloric intake should be composed of trans-fats? 0%!

Trans-fats are a different breed. They are actually not saturated fats at all. In fact they are polyunsaturated fats that have been pushed toward saturation by a process called hydrogenation. Structurally they are still unsaturated. However they act very differently in our bodies than do other naturally occurring fats.

Many researchers have implicated trans-fats in the heart disease epidemic of the 1990s. That is a loud message. It is a message that tells us

to stay away.

How do you know if you have trans-fats in the foods you eat? Read the labels. Unfortunately food labels do not list trans-fats unless to say the product contains none. Look instead for the phrase 'partially hydrogenated'. You might be surprised how many of the products in your panty contain partially hydrogenated oils.

Now for some good news about fats.

ATP III recommends that up to 30% of your caloric intake be in the form of polyunsaturated fats and monounsaturated fats. Unsaturated fats - in most cases - do not have the same negative influence on cholesterol as do saturated fats and trans-fats.

And just like those commercials that promise you more if you buy now... there is more to unsaturated fats than merely not having a negative influence on cholesterol.

Take omega-3 for example. Omega-3 fatty acids are among the essential fatty acids that can actually improve your cholesterol profile. Among other things, omega-3 fatty acids have been shown to...

* raise HDL cholesterol (the good cholesterol)

* reduce LDL cholesterol (the bad cholesterol)

* lower triglycerides

* reduce blood platelet stickiness



You can get more omega-3 through certain vegetative sources like broccoli and flax seeds. But the more potent forms are found in cold-water fatty fish like salmon, mackerel and tuna.

If eating fish everyday is not an option for you try omega-3 supplements. There are some that do not produce a fishy aftertaste and contain no metal pollutants.

Reducing your intake of saturated fats and increasing unsaturated fat consumption is one way to lower cholesterol naturally. So before you ask your doctor if Brand-X is right for you, consider making changes to your lifestyle. A grilled tuna sandwich may not be as readily available as that burger that has been sitting under the heat-lamp for three hours, but it may help you reduce your risk for heart disease.

Got Fish?

For more information on natural cholesterol management please use the links below:

Therapeutic Lifestyle Changes

Cholesterol Management and Omega-3

Optimal Heart Health Home Page

About the author:

Greg has degrees in science, divinity and philosophy and is currently an I.T. developer.
Written By: Greg Post


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