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Reducing cholesterol without meds-- Dr. Fuhrman.

Wednesday, March 19, 2014


The safest and healthiest strategy for reducing cholesterol and preventing future heart attacks and strokes starts with eating a high nutrient, vegetable-based diet with plenty of raw and cooked vegetables. In particular, follow these 8 simple rules to maintain healthy cholesterol levels and to protect against heart disease:

8 Simple Rules to Lower Your Cholesterol


1.Eat at least one cup of beans emoticon every day.
Beans are packed with resistant starch, soluble fiber, and phytochemicals, which help to lower cholesterol – a pooled analysis of 10 trials found that consuming beans regularly significantly reduced total and LDL cholesterol.11 Plus, a 19-year study found that people who eat beans at least four times a week have a 22% lower risk of heart disease than those who eat beans less than once a week.

2.Eat at least one ounce of raw nuts and seeds daily. emoticon
When eaten regularly, nuts not only reduce total and LDL cholesterol, but also aid in weight control, reduce the glycemic load of the diet, and reduce heart disease risk by 35%. Nuts and seeds have a variety of heart healthy nutrients, including plant sterols, antioxidants, minerals, and arginine.13-16 Include walnuts in your diet for their omega-3 and other heart protective benefits.

3.Eat one large green salad each day, and include raw onion. emoticon
Higher leafy green and cruciferous vegetable intake is linked to lower risk of heart disease.

4.Eat steamed green vegetables with every lunch and dinner. emoticon
Recent research suggests that phytochemicals from green vegetables can turn on the body’s natural antioxidant and anti-inflammatory protection mechanisms.

5.Include tomatoes/tomato sauce, berries and/or pomegranate in your diet daily. emoticon
The antioxidants in berries and pomegranates, such as anthocyanins and punicalagin, are especially effective in improving both LDL and HDL cholesterol.19, 20 Many observational studies have made a connection between higher blood lycopene (the signature carotenoid of the tomato) and lower risk of heart attack.

6.Have 1 Tbsp. of ground flax or chia seeds plus a DHA supplement each day.
emoticon Flaxseeds contain the beneficial omega-3 ALA, lignans, flavonoids, sterols, and fiber. Clinical trials show that daily flaxseed consumption reduces total cholesterol by 6-11%.24 Chia seeds are also rich in ALA and fiber, and taking a DHA supplement ensures adequacy of long-chain omega-3 fatty acids, because conversion of ALA to DHA and EPA varies greatly among individuals.

7.Avoid refined carbohydrates and added oils. emoticon
Processed foods are full of these calorie-dense, nutrient-poor ingredients that promote weight gain and increase heart disease risk .

8.Minimize animal products to less than 5 percent of total calories per week. emoticon
If you have heart disease or significantly high cholesterol, avoid animal products altogether. Higher animal product consumption is linked to increased heart disease risk


www.drfuhrman.com/librar
y/reducing_cholesterol.aspx

Scientific research is quoted in this link.
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  Member Comments About This Blog Post:

GRANNY2B2 3/20/2014 7:17PM

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SIEGRID 3/20/2014 12:31PM

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My hubby had high cholesterol a few years ago, and I, yup, I take credit for this, I do the groceries after all....with the right foods we got him down to normal, no meds.

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DONNABRIGHT 3/20/2014 7:21AM

    Great advice!

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LIS193 3/20/2014 1:21AM

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DJ4HEALTH 3/20/2014 1:12AM

    Red yeast rice also gets it down too!!

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NANCYPAT1 3/20/2014 12:40AM

    Great reminders

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ARTJAC 3/20/2014 12:04AM

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HAPPY-DESTINY 3/19/2014 11:47PM

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NASFKAB 3/19/2014 10:24PM

  thanks

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NORASPAT 3/19/2014 9:47PM

    Just got back from the Cardiologist. He wants me on statins. I have been using Niacin and Red rice yeast I told him I want to have a Fasting lipid profile and see what the last 6 months will help me avoid the Statins.

Pat in Maine. emoticon emoticon

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2HAMSDIET 3/19/2014 9:47PM

    My husband has been on eat to live since august, has lost 75 pounds and just got taken off one of his cholesterol meds. emoticon

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FITMARY 3/19/2014 8:20PM

    Thank you so much! I definitely need this post!
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BECKYSFRIEND 3/19/2014 8:15PM

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FROSTY99 3/19/2014 7:19PM

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EVER-HOPEFUL 3/19/2014 6:43PM

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LINDYPOWER 3/19/2014 5:08PM

    I'm off LIpitor as of January. I emoticon t was creating horrible side effects. Thank you. Linda

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HAPPYMOM8 3/19/2014 3:32PM

    Thanks for the reminder. I am printing it off for all my DS's ILs.
Pat

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SANDRALEET 3/19/2014 2:54PM

    Eat healty fats wallnuts and seed Skim milk and less meat Before 1920 No or hardly no hearth disease Ate only real food Then we added shortening margarine bleached and all the good ttaken out bread We added all the redesigned food Half the food value left

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VONBLACKBIRD 3/19/2014 2:37PM

    Thanks for the tips. I will be trying this.

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THROOPER62 3/19/2014 2:27PM

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PHYL220 3/19/2014 2:09PM

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GINNABOOTS 3/19/2014 2:07PM

    Just got my cholesterol results today, my HDL was low. All the other numbers were great. The HDL helps combat the LDL, so I am at increased risk for heart disease. My dad died from heart disease so I better get my butt in gear to raise that number. Thanks for the info.



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DRAGON-CHICK 3/19/2014 1:28PM

   
Thanks!! emoticon



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