8 great ways to lower your cholesterol, naturally

1. Think fibre, fibre, fibre!
This important food component is a great help when it comes to lowering cholesterol. Some fibres are better than others — such as water-soluble options like oat bran, psyllium seeds, guar gum or pectin. These form a gel that binds bile and cholesterol in the gut to allow for excretion as part of your bowel motions. They have also been found to decrease the bad (LDL) cholesterol and improve the levels of good (HDL) cholesterol.

2. Go vego
Vegetarian diets have been found to be effective in lowering cholesterol. Consider going vego as a short-term plan (say for 3-6 months) when you need to be intensive about lowering cholesterol levels. Increasing the amount of fresh vegetables you consume will support your general health by supplying the body with a range of important vitamins, minerals and antioxidants. Remember to firstly get advice or do some research on how to eat a balanced vegetarian diet.

3. No, sweetie
Few people realise that eating sugar promotes the production of cholesterol in the body. Sugar intake is out of control in the average person's diet to the point that many people are no longer able to identify more subtle degrees of sweetness. Sugar is also addictive. If you eliminate sugar from your diet for a while, you'll find that simple foods such as carrots and grains actually taste sweet. If you then try to introduce highly-sweet foods or drinks such as soft drink into your diet , you will often find that you can no longer stand how sweet they are.

4. Kick caffeine
Sadly for caffeine addicts, there's a link between cholesterol levels and the consumption of coffee — particularly if you're hardcore and drink around six cups per day. For good health, coffee should be kept out of the diet altogether or at levels of one to two per day.

5. The happy hour hazard
Alcohol is known to elevate cholesterol levels so it's best to steer clear.

6. Get moving
There's a direct correlation between a person's level of physical activity and their cholesterol levels. Exercise has been shown to decrease total cholesterol while improving good HDL cholesterol.

7. Eat more garlic
Garlic may have a mild cholesterol lowering effect. Include garlic in your diet wherever possible. Raw chopped or crushed garlic can be taken daily on a spoon. It can help to mix it with honey to help take the edge off.

8. Stomp out stress
The link between stress and the production of cholesterol is well-established, so take time to relax. Regular relaxation will help to keep your stress levels under control. Some suggestions include meditation, relaxation CDs, exercise, yoga, reading or getting your worries down on paper.

References:
(1) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p163
(2) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p163
(3) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p163
(4) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p162
(5) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p164
(6) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p169
(7) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p169
(8) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p168
(9) Murray M. & Pizzorno J. Encyclopaedia of Natural Medicine, 1990, Little Brown & Company, United Kingdom, p168
(10) Braun L. & Cohen M. Herbs & Natural Supplements, An Evidence-Based Guide, 2nd Edition, Churchill Livingstone, 2007, p 331.
(11) Hyperhealth Pro 2007 CD Rom

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