Lowering Cholesterol Naturally

High levels of LDL cholesterol (so-called "bad" cholesterol) are considered a major risk factor for heart disease and stroke. To obtain normal healthy cholesterol levels is possible and easily done through proper diet. There is no reason to take medication (Lipitor) and suffer the damaging health effects from these medications in the long run

The fact is that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol.

The key dietary factors are eating less saturated fat and cholesterol rich foods (animal products); increasing vegetables and grains and legumes, reducing coffee intake and getting regular aerobic exercise.

To safely regulate your cholesterol levels you have to change your diet:

 -Reduce, with the plan of eliminating, white grains and sugars in your diet. Eliminate all junk foods and soda! 
-Make sure you are getting plenty good fat such as Omega 3 oils. (flax seeds)
- Other heart-healthy foods include olive oil, coconut and coconut oil, avocados, raw nuts and seeds- avoid margarine, Pam spray, Crisco, canola oil
- Limit red meats, substitute with poultry (chicken, turkey), fish (salmon), legumes (chickpeas) and soy products.
- Exercise daily. 
-Avoid smoking or drinking alcohol excessively. Drink plenty of WATER
- Be sure to get plenty of good, restorative sleep.

Unlike medication which lowers your cholesterol at the expense of your health, these lifestyle strategies represent a holistic approach that will benefit your overall health, which includes a healthy cardiovascular system.

Vegetables – all types raw or cooked (5 servings)

Artichoke, asparagus, bean sprouts, beets, broccoli, brussels sprouts, carrots, cauliflower, Greens- chard, collard, dandelion, kale, mustard, spinach, turnip, mushrooms, onion, garlic, string beans, snap peas, squashes, tomatoes, okra zucchini

Eat as many: alfalfa sprouts, bok choy, cabbage, celery, cucumber, endive, lettuce, parsley, spinach, radishes, turnips water cress, garlic

Fruit- whole form (2 servings)All berries : blackberry, raspberry, blueberries
Bananas, cherries, grapefruits, watermelons, papaya, pineapple, prunes, plums, peaches, apples, apricots, grapes, mango, persimmons, oranges

Starches (3 servings)
Multi grains, spelt, whole wheat- bagel, breads, english muffins, pasta
Oatmeal, quinoa porridge, muesli cereal, Rice crackers, ryvita crackers
Legumes- chickpeas, lentils, pinto, kidney, black eye peas, lima beans
* Make your own sweet, cakes, muffins, bread from scratch

Fats/oils (1-2 servings)
Oils- Olive oil, coconut oil, flaxseed oil( not heated) 2 tbsp daily
Nuts/ nut butters- Almonds, walnuts, pumpkin seeds, sesame seeds, pecans, flaxseeds (small handful daily)
Fruit- avocado- 3-4 times a week
*Make your own salad dressings

Supplements for lowering Cholesterol
TrueCardio
TrueBasic A/O
TrueDetox
TrueBasic Men or Women
 

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Atherosclerosis is a condition in which fatty material collects along the walls of arteries. This fatty material thickens, hardens (forms calcium deposits), and may eventually block the arteries.

It occurs when fat, cholesterol, and other substances build up in the walls of arteries and form hard structures called plaques.

Eventually, the plaques can make the artery narrow and less flexible, making it harder for blood to flow. If the coronary arteries become narrow, blood flow to the heart can slow down or stop. This can cause chest pain (stable angina), shortness of breath, heart attack, and other symptoms.

This is a common cause of heart attack and stroke. Blood clots can also form around a tear (fissure) in the plaque leading to blocked blood flow. If the clot moves into an artery in the heart, lungs, or brain, it can cause a stroke, heart attack, or pulmonary embolism. In some cases, the atherosclerotic plaque is associated with a weakening of the wall of an artery leading to an aneurysm.

Risk factors for atherosclerosis include:

·   Diabetes
·   Heavy alcohol use
·   High blood pressure
·   High blood cholesterol levels
·   High-fat diet
·   Increasing age
·   Obesity
·   Personal or family history of heart disease
·   Smoking

Atherosclerosis can affect many different organ systems, including the heart, lungs, brain, intestines, kidneys, and limbs (extremities).

Nutrition
To help prevent atherosclerosis or its complications (such as heart disease and stroke), make the following lifestyle changes:

·   Avoid fried and fatty foods.
·   Avoid soda, pop, junk foods
·   Avoid sugar, aspartame, table salt, msg and chemicals
·   Limit cholesterol red meat and saturated fats- change to poultry, turkey and vegetarian sources of protein (list provided)
·   Eat well-balanced meals that are low in fat and cholesterol. Include several daily servings of fruits and vegetables. Adding fish to your diet at least twice a week may be helpful.
·   Increase dark leafy greens (listed provided), fiber and complex carbohydrates
·   Do not drink more than one or two alcoholic drinks a day. Do not smoke
·   Lose weight if needed

Dark leafy greens
Arugula, Broccoli, collard greens, Dandelion, Kale, Mustard greens, Romaine lettuce, Spinach, Swiss chard,
Vegetarian Protein
Quinoa, Beans, Peas and lentils, Soy/ Tofu , Nuts & Nut butters, Meat substitutes, protein supplements

Supplement
TrueCardioSupport
TrueBasics A/O
 

Lifestyle

Exercise: The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight

Hydrate. Water is vital to life. Be sure to stay adequately hydrated. 

Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what     you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.