A man came into our store the other day. He was 45 years old, looking very fit and very tired. He discussed how, once an avid runner, he now felt 20 years older than his actual age. He was one of the unfortunate recipients of cholesterol problems due primarily to genetics. Diet alone did not suffice, and over the course of a year, he had tried two types of cholesterol-lowering medications. Once again, he was an unfortunate recipient – this time of adverse side effects, namely severe muscle pain that still plagued him six months after he stopped taking the medications. He had turned to natural supplements to assist in keeping his “bad” cholesterol down and also to alleviate his pain.
I wish I could say this was an isolated story, but more and more people in their 50s, 40s, even 30s come in with a similar story; either about the onset of cholesterol problems at an early age or pain associated from medications. Now before I shoot myself in the foot, I will clarify: WE ARE NOT SUGGESTING TO ANYONE THAT THEY REFRAIN FROM MEDICATION. What we are saying is PLEASE, PLEASE do your homework, and do what you can to help yourself with proper diet, exercise and supplementation. My father has taken cholesterol medications for years with little problem, but has also chosen (he might use the term “forced”) to manage his health with flaxseed oil, fish oil, CoQ-10, bromelain, Vitamin C, fiber and garlic. (He can’t complain too much; he gets a good deal!)
Understanding the Science
What do you think of when you hear the word “cholesterol?” Perhaps you conjure up an image of a big, greasy bacon cheeseburger, clogged arteries or a pot-bellied man. These aren’t incorrect, but they only paint part of the picture. In reality, cholesterol is an essential part of cell structure that is made in the liver and sent through the bloodstream to where it’s needed. It’s necessary for proper brain and nerve function, and it helps the manufacture of sex hormones as well as Vitamin D.
Because cholesterol is a fatty substance traveling mainly in water, it needs something to hold onto, which are molecules called lipoproteins. Low-density lipoproteins (LDLs) are the major transporters in the bloodstream, but are known as bad cholesterol because they also seem to encourage the deposit of cholesterol in the arteries. High-density lipoproteins (HDL) are considered good cholesterol because they carry unneeded cholesterol back to the liver, where it is broken down and removed from the body.
If everything is working properly, your body functions normally. If there’s too much cholesterol for the HDLs to pick up (or you don’t have enough HDLs), cholesterol can form plaque and stick to your arteries, which is the beginning of some serious problems. High cholesterol is linked to conditions such as Alzheimer’s disease, arteriosclerosis, cardiovascular disease, circulatory problems, hypertension and osteoporosis, to name a few. Some folks struggle with high LDL levels, and some have low HDL levels – both need to be corrected.
What should your cholesterol levels be? A “healthy and safe” level of total serum (blood) cholesterol is considered 200mg – that’s for both LDL and HDL. Above 200 indicates an increased risk for developing heart disease, a level of 200-239 is borderline high risk, and levels over 240 are high risk. However, if your HDL level is very low (under 35), your risk increases EVEN IF your total cholesterol is below 200. What is the best way to know what you need? Ask your doctor to run blood work and find out what‘s going on inside your body, because the term “ignorance is bliss” isn’t all it’s cracked up to be anymore.
Taking control of cholesterol with lifestyle changes
Exercise
Aerobic exercise, the kind that raises your heart rate for an extended period of time (say 30 or 40 minutes), can increase your HDL if done regularly. Examples include jogging, biking, brisk walking, aerobics, etc.
Maintain a healthy weight: Being overweight or obese can increase your bad cholesterol levels while reducing the good.
Don’t eat trans fats: Trans fats are an unhealthy type of fat found in margarine, shortening, fried foods like French fries and fried chicken, doughnuts (sob!), cookies and crackers. Foods that have hydrogenated or partially hydrogenated oil contain them. These artery-clogging fats can increase LDL cholesterol and decrease HDL – a double whammy.
Eat more monounsaturated fats/omega-3: Just like too much fat in your diet can cause problems, too little fat can lead to a deficiency of essential fatty acids. Increasing foods that contain monounsaturated fats such as olive oil, peanut butter and avocados, and those with omega-3 like fish, flaxseed and walnuts, can raise your good cholesterol without harming your total cholesterol.
Eat soluble fiber: It can help increase your HDL and decrease the LDL. Besides supplements, it’s found in fruits like apples, oranges, pears, peaches, berries and grapes, seeds and nuts, oat bran, dried beans, oatmeal, barley, rye and vegetables. Five servings a day is ideal. (Sounds like a lot? Power up the blender. You can get four-five servings, along with some omega-3 rich flaxseed, in one shake.)
Pile on the onions: Research suggests that half of a raw onion a day can raise HDL levels. (Research doesn’t study how eating an onion/day will affect your social life, however.)
QUIT SMOKING: This will result in an increase in good cholesterol.
Stress reduction is key: Stress increases cortisol, a hormone, which puts fat on the midline. This increases heart risks. Stress also produces inflammation that leads to increased plaque in blood vessels.
Heart Health Supplements
Fish oil – Omega-3 fatty acids, found in fish oil and flaxseed oil, may provide significant reductions in triglyceride levels and increases in good cholesterol. Fish oil supplements may reduce triglycerides by 20% to 50%, says Mimi Guarneri, MD, founder and medical director of the Scripps Center for Integrative Medicine. Take 1-3 grams of omega 3 daily.
Plant sterols – Plant sterols are derived from plant-based foods and are used to enrich margarines and other foods. Plant sterols block cholesterol absorption and can lower LDL. They also work synergistically with statins. Take 1-2 grams daily.
Niacin – According to the National Cholesterol Education Program (NCEP), niacin (vitamin B3) is an important tool to normalize cholesterol. Several studies have found that this vitamin can increase HDL by 30 percent while lowering total cholesterol by 10%- 25%. Start with 500mg per day. (Some people do get hot flushes from niacin; start with small doses and increase slowly under a doctor’s supervision.)
Fiber (psyllium) – Psyllium, which is fiber from the husks of seeds, is found either through supplements or high-fiber foods, and can reduce both total and LDL cholesterol. Although its effects on HDL levels are less clear, ongoing research suggests fiber may help increase HDL as well as boost effects of statin drugs. Aim for 15 grams a day.
Red yeast rice – Derived from a specific yeast that grows on rice, this extract has been shown to lower total and LDL cholesterol and triglyceride levels, help prevent heart attacks and improve blood flow. “If you want to reduce LDL cholesterol, red yeast rice can do it,” says Dr. Guarneri. Dosage: 1,200mg of red yeast rice daily (Note: Red yeast rice should not be used by people with liver disease.)
Green tea extract – A staple in Chinese traditional medicine, this supplement has been shown to decrease LDL levels.
Coenzyme Q10 – CoQ10, produced by the body, is necessary for basic cell functioning. Small studies suggest it reduces chest pain (angina), and for people with clogged arteries, CoQ10 may make exercise easier. Some researchers believe statin drugs may block CoQ10 in muscle cells, and therefore recommend supplementation. Dosages range from 30mg-300mg.
Policosanol – Policosanol is a natural plant mixture used to lower cholesterol. Studies have shown policosanol helps reduce LDL cholesterol aand may improve HDL cholesterol and triglycerides. Start with 10mg a day.
Garlic – Multiple studies of garlic extract have reported small reductions in total and LDL cholesterol over short periods of time (4 to 12 weeks), but it’s not clear whether this benefit is lasting or short-term. Also, effects on HDL are not clear.
As always, check with your doctor before using supplements to ensure there are no contradictions to anything else you take.
Laura is a nutritionists and co-owner of GNC of Holly Springs with her husband Carter.
