All in vein: 51 natural ways to lower cholesterol

Better Nutrition, March, 2004 by Don Breaux

Heart disease kills a third of all humans and knocks 10-15 years off the average life-span--and an elevated blood level of the waxy substance we know as cholesterol is one of its most significant risk factors, But cardiovascular disease is preventable, With the right natural nutrition choices, you can slash your level of the most dangerous cholesterol types and dramatically decrease your risk of heart attack or stroke,

High blood readings of cholesterol and triglycerides can lead directly to atherosclerosis, or hardening of the arteries. The partially blocked arteries result in less blood flow--and therefore less oxygen reaching the tissues. If atherosclerosis occurs near the heart, it can cause a heart attack; if the arteries of the head and neck are affected, there is the potential of a stroke.

And atheroselerosis in turn can lead to another risk factor--high blood pressure--because more force is required to pump blood through the partially blocked vessels.

Of course, "heart disease is a much more complex issue than just cholesterol alone," says James Lavalle, naturopathic doctor and cofounder of the Living Longer Institute, a Cincinnati-based integrated medicine facility.

"Factors such as fasting insulin, micro-infection, inflammation, stress and others are all contributors," Lavalle says.

But high cholesterol numbers are sufficiently crucial to demand prompt medical and nutritional attention. And the best option is preventive. With that in mind, here are more than 50 natural ways to prevent the cholesterol levels that send you down the wrong road in the first place.

* Diet: A diverse diet that is high in fiber but limits saturated fat--and deadly trans fat--produces cleaner arteries. Specific foods that cut cholesterol levels include artichokes; cold-water fish; corn; flaxseeds; garlic; legumes; maitake mushrooms; nuts; olive oil; omega-3-rich oils; onions; soy and soy products such as soy milk, toil] and tempeh; tomatoes; whole grains; and fortified foods specifically labeled "sterols added." Sounds like almost every plant food there is, doesn't it? Actually, to some extent, all fruits and vegetables-which are naturally rich in sterols and fiber and low in the bad fats-keep blood cholesterol down. But the real superstars are oats and carrot juice; they've heed proven to effect dramatic cholesterol reduction.

* Artichoke Leaf Extract: A chemical called cynarin--found in artichoke leaves--stimulates bile production, inhibiting the production of cholesterol and speeding its elimination from your body. The plant also contains luteolin, an antioxidant that may play a role in lowering LDL ("bad") cholesterol levels. Artichoke leaf extract is available in pill and liquid forms in most natural food stores. 'lake a 5-day break from use every 2 weeks to prevent your body from developing a tolerance.

* Chromium: This trace mineral helps promote healthy blood sugar levels, reducing your odds of acquiring insulin resistance--a condition that can result in high cholesterol and trigylceride levels.

* Garlic: Garlic supplements at least those that contain standardized and high levels of allicin--have been shown to lower LDL, cholesterol and raise "good" cholesterol, known as high-density lipoprotein, or HDL.

* Guar Gum: The guar, or cluster bean, provides a gum that has 8 times the thickening power of cornstarch. Some guar products come mixed with citrus pectin another cholesterol--fighter--and are water-soluble so you can simply stir and drink. Evidence of guar's cholesterol benefits is now well established.

* Gugulipid: The gum of the myrrh tree is an ancient Indian medicine believed capable of lowering both LDL, and triglycerides by roughly 12 percent. The standardized gum extract is called gugulipid, or guggul. No one knows exactly how it works, but it may bind to cholesterol in your intestines so that you eliminate the cholesterol before it enters your bloodstream. Take 250--500 mg up to 3 times a day with meals--but always consult your health care practitioner, especially if you're pregnant or nursing.

* Linoleic Acid: This omega-6 fatty acid--normally abundant in soybeans, corn and safflower and sunflower oil--is an essential fatty acid. Linoleic acid combines with cholesterol to form important compounds and is involved in its transport and metabolism. Its net effect is to lower serum cholesterol.

* Maitake: Extracts of this mushroom have been linked to s decreased cholesterol.

* Niacin: In higher doses such as 500 mg, vitamin [B.sub.3] may help reduce cholesterol. There's a harmless, temporary flushing of the lace, but a non-flushing formula is available. Let your practitioner know you're taking niacin because it can interact with a number of medications and be harmful for those with liver problems. Three other B vitamins [B.sub.6], [B.sub.9] and [B.sub.12]--may not impact cholesterol readings, but they help fight high homocysteine levels, another risk factor for heart disease.

* Nitric Oxide: Some nutritionists say this antioxidant gas interferes with the oxidation of LDL. It also dilates the arteries, easing blood pressure. Supplements don't contain nitric oxide but some promote its production in the body--products containing arginine or the tropical fruit noni, for example.