How to holistically heal...high cholesterol: part three
When you have high cholesterol, consider this…part three
HEALING: When you have high cholesterol, consider this…
REVERENCE: Supplements and cholesterol (reverence is the deep respect & attention to the things that truly impact healing)
EXPLORING: Stress and cholesterol (exploring is the journey into the deeper work, meeting the parts, wounds, and survival strategies that keep us small, stuck, and suffering with persistent symptoms & feelings)
Specifically in this edition:
In Part Two 'How to Holistically Heal High Cholesterol,' I delved into cholesterol – what it is, the methods for testing it, the different types of cholesterol, and the roles played by our liver, gallbladder, and intestines in handling it. Additionally, I discussed the dietary sources of cholesterol and explained why our bodies continue to produce it, irrespective of our dietary intake
Now, in this newsletter, the final installment, Part Three 'How to Holistically Heal… High Cholesterol,' I will outline strategies for addressing high cholesterol (or a healthy heart). This will include recommendations on foods to eat and avoid, insights into the impact of stress, inflammation, and excess body fat, as well as information on beneficial supplements (including lipotropics, omega-3, fibre, and probiotics) and herbs.
1. HEALING: When you have high cholesterol, consider this…
Foods to eat when dealing with high cholesterol:
First and foremost, consider the source of your protein intake. Opting for grass-fed or pastured meats ensures that you're consuming meat from animals that have grazed on natural pastures. This choice not only enhances the quality of the meat but also provides a better balance of essential fatty acids, including omega-3s, which are known for their heart-healthy properties. Wild fish and seafood further contribute to a favourable fatty acid profile, offering a rich source of omega-3s, supporting cardiovascular health.
Polyphenols, the natural compounds found in plant-based foods, are renowned for their antioxidant properties. Including polyphenol-rich foods in your diet can help combat oxidative stress and inflammation. Green tea, with its high polyphenol content, is a standout choice, known for its potential to improve cholesterol levels. Blueberries, extra-virgin olive oil, citrus fruits, hibiscus tea, and dark chocolate are also notable sources of polyphenols, each offering unique health benefits. These foods not only add delightful flavours to your meals but also contribute to your overall well-being.
Monounsaturated fats are another key component of a heart-healthy diet. Foods high in monounsaturated fats, such as avocados, almonds, macadamias, and seeds, can help improve cholesterol profiles and reduce the risk of heart disease.
Soluble fibre is yet another dietary ally in the quest to manage high cholesterol levels. This type of fibre dissolves in water and forms a gel-like substance in the digestive tract, which can help lower cholesterol levels by binding to cholesterol molecules and aiding in their elimination from the body. Oats, barley, beans, lentils, and fruits like apples and pears are excellent sources of soluble fibre to include in your diet.
Summary: To incorporate these into your diet, consider adding them on a daily basis.
Fatty Fish:
Wild Salmon (not Atlantic salmon)
Mackerel
Sardines
Trout
Herring
Anchovies
Nuts and Seeds: (Tip - Choose organic kinds)
Almonds (Tip: Activate or soak in salty water with an acid such as lemon juice to reduce the phytates found in the skin. Phytates bind to minerals such as iron, calcium, and zinc)
Walnuts (Tip: as above)
Chia seeds (Tip: soaking chia seeds can make them easier to digest and can enhance their texture. When chia seeds are soaked in liquid, they absorb the liquid and develop a gel-like consistency, which can be useful in recipes like chia pudding or as a thickening agent in smoothies and other dishes)
Ground flaxseeds (Tip: must be kept in the fridge if ground to avoid oxidising the fats. Whole flaxseeds are indigestible so must be ground)
Macadamias
Whole Grains: (Tip - Soak to reduce phytates)
Oats
Quinoa
Brown rice
Whole wheat (avoid if gluten sensitive)
Beans and Legumes: (Tip - Soak to reduce phytates)
Lentils
Chickpeas
Black beans
Kidney beans
Tea: (Tip - Choose organic kinds)
Green Tea
Hibiscus Tea
Oils: (Tip - Choose organic kinds)
Extra Virgin Olive Oil
Avocado Oil
Macadamia Oil
Spices: (Tip - Choose organic kinds)
Ginger
Garlic
Cinnamon
Cayenne pepper
Turmeric
Pastured or Grass Fed Protein: (Tip - Choose organic kinds if available but preference is pastured)
Poultry
Beef, lamb and pork
Fruit & Vegetables: (Tip - Choose organic kinds)
Avocados
Tomatoes
Leafy Greens
Spinach
Silverbeet
Kale
Swiss chard
Collard greens
Broccoli
Berries
Blueberries
Strawberries
Raspberries
Blackberries
Apples
Pears
Citrus fruit
Other: (Tip - Choose organic kinds)
Greek Yogurt: (Tip: Choose those without additives, sugar and milk solids)
Dark Chocolate (Tip: Eat in moderation and choose options with minimal sugar, avoiding those containing milk solids, soy, sunflower lecithin, or other additives)
Foods to avoid when dealing with high cholesterol:
It's important to be mindful of inflammatory foods. These include various vegetable oils, deep-fried items, and fats commonly found in processed foods. It's also crucial to steer clear of trans fats, sugary/high-carbohydrate foods, processed meats, and excessive alcohol consumption. These dietary choices can contribute to inflammation and weight gain, potentially exacerbating high cholesterol levels.
Furthermore, when managing high cholesterol, it's wise to be cautious about products derived from grain-fed animals like beef, lamb, chickens exclusively fed on grains, pork, eggs, and dairy sourced from animals primarily consuming grains. Additionally, exercise caution with farmed fish raised on grain-based diets. These dietary choices can influence cholesterol levels and inflammation.
Summary:
Various vegetable oils:
Soybean oil
Corn oil
Canola oil or rapeseed oil
Sunflower oil
Safflower oil
Cottonseed oil
Peanut oil
Margarines and some butters with vegetable oils. Read more about Margarine vs Butter in Part One - 'How to Holistically Heal… High Cholesterol’
Deep-fried foods:
French fries
Fried chicken
Fried fish
Fried tofu
Fats found in processed items:
Emulsifiers made from soy (common in processed foods)
Foods containing egg powder, milk powder, and milk solids
Trans fats:
Found in many commercially baked and fried foods
Often listed as "partially hydrogenated oils" on labels
Sugary and high-carbohydrate foods:
Sugary snacks and desserts
Sugary beverages
Highly processed, sugary cereals
Processed meats with additives such as sulphites, refined salts, sugar, vegetable oils etc:
Sausages
Bacon
Deli meats (e.g., salami, bologna)
Excessive alcohol intake:
Consuming alcohol in large quantities can negatively affect cholesterol levels.
Products from grain-fed animals:
Beef, pork, and lamb raised on grain-based diets
Eggs and dairy from animals primarily consuming grains:
Eggs and dairy products from animals that aren't pasture-fed
Farmed fish raised on grain-based diets:
Some farmed fish, like Atlantic salmon, are fed diets high in grains, which affects their fatty acid profile.
Weight gain and high cholesterol
Research has consistently shown a correlation between weight gain and high cholesterol levels. Obesity and weight gain were found to significantly increase the risk of coronary heart disease, with weight loss leading to improvements in serum lipid parameters (Anderson, 2001). These findings underscore the importance of weight management in reducing the risk of high cholesterol and its associated health complications. Note: When losing weight make sure you are preserving muscle mass as well as nutrition to avoid deficiencies. Seek expert advice from a holistic healthcare professional and exercise physiologists for effective weight loss.
2. REVERENCE: Supplements and cholesterol (reverence is the deep respect & attention to the things that truly impact healing)
The following supplements are commonly recommended, although this is not an exhaustive list, to address high cholesterol levels in my patients. These recommendations also take into consideration the underlying causes and contributing factors. When choosing supplements, naturopaths, holistic nutritionists, and herbalists consider the following things.
Not all supplements are created equal: It is advisable to select reputable, high quality brands and seek guidance from healthcare professionals, before incorporating them into your routine.
A holistic approach: naturopaths, holistic nutritionists, and herbalists assess an individual's constitution, current health status, constitutional types, medications, and supplements to avoid potential interactions, allergies, sensitivities, and consider factors such as age. Consulting with these professionals can provide personalised guidance based on your specific circumstances, ensuring a more tailored and informed approach to address the root causes and contributing factors of high cholesterol.
Duration: The duration of supplementation should be tailored to individual needs and health goals.
Monitor: Regularly monitor cholesterol levels through blood tests to assess the effectiveness of the supplementation and overall management plan.
Researched: Supplements must be backed by scientific research and have a proven track record in improving cholesterol profiles and cardiovascular health.
Ingredients: Check the ingredient list for any additives or fillers in supplements. Opt for products with minimal added ingredients to ensure purity. Some supplements may include excipients (inactive ingredients) to aid in absorption or capsule formation. Choose supplements with minimal, health-conscious excipients.
Dosage: Consult with a healthcare professional to determine the appropriate dosage for your specific needs and cholesterol levels.
Does it contain what it should contain? Look for products that are standardised to contain specific bioactive compounds ensuring you receive consistent and reliable benefits.
Interactions: As with any supplement, be aware of potential interactions with medications or existing health conditions, and consult with a healthcare provider.
Fish oils: (Info sourced from RN labs & Metagenics)
Types of Fish Used: Fish oil is typically extracted from various species of fatty fish, including wild salmon, mackerel, sardines, and anchovies. These fish are rich sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been linked to cholesterol management and heart health.
Mode of Action: Fish oil primarily works by providing a significant source of omega-3 fatty acids. These fatty acids have been shown to reduce triglycerides in the bloodstream, which is a type of fat that can contribute to high cholesterol levels. Omega-3s also have anti-inflammatory properties, potentially reducing inflammation in blood vessels and improving their function. This, in turn, can contribute to lower LDL ("bad") cholesterol levels.
Extra Important Factors When Choosing Fish Oil:
Rigorous Testing: The best fish oil supplements undergo rigorous testing to ensure they meet stringent purity standards. This testing checks for contaminants such as heavy metals (like mercury), pesticides, and solvents. It's essential to choose fish oil where these contaminants fall well below allowable levels established by health authorities, such as those in Australia.
Freshness: Freshness is crucial because omega-3 fatty acids can become rancid over time, losing their effectiveness. Look for fish oil products that are well within their expiration dates and have good storage practices to maintain freshness.
Potency: The potency of fish oil is often indicated by the amount of EPA and DHA it contains. Higher levels of these omega-3 fatty acids are generally associated with greater potential benefits for cholesterol management and overall health.
Bergamot extract: (Info sourced from RN labs)
What is it? Derived from the the Calabrian citrus fruit called Bergamot. The extract is sourced from the peel, which contains compounds like flavonoids and polyphenols that have been associated with cholesterol-lowering effects.
Mode of Action: Bergamot compounds may inhibit the liver's production of cholesterol, leading to lower levels of LDL ("bad") cholesterol. Bergamot's anti-inflammatory effects can help improve blood vessel function and reduce inflammation in the body, which can contribute to lower cholesterol levels. Antioxidants in bergamot extract can help protect cells from oxidative damage and reduce the risk of cholesterol oxidation, which is linked to cardiovascular issues. Bergamot may influence lipid metabolism in a way that promotes healthier cholesterol profiles. Bergamot has shown promise in reducing triglyceride levels in some studies, which is beneficial for overall heart health. Bergamot may enhance the excretion of cholesterol from the body, further contributing to lower levels in the bloodstream.
CQ10 or Ubiquinol: (Info sourced from RN labs & Metagenics)
CoQ10 (Coenzyme Q10): CoQ10, also known as ubiquinone, is a naturally occurring compound found in almost every cell in the human body. It plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of cells. Ubiquinol is the reduced form of CoQ10, which means it is one step closer to being utilised as cellular energy. It is considered a more bioavailable form of CoQ10.
Mode of Action (CoQ10 and Ubiquinol): Both CoQ10 and ubiquinol act as antioxidants, helping to neutralise harmful free radicals that can damage cells and DNA. They play a crucial role in the electron transport chain, facilitating the production of ATP, which is essential for cellular energy. CoQ10 is converted into ubiquinol within the body to carry out its functions, making ubiquinol a more direct and readily available source of energy for cells. Ubiquinol may have a more potent antioxidant effect compared to CoQ10, as it can directly quench free radicals without the need for conversion.
Extra Important Factors When Choosing CoQ10 or Ubiquinol:
Formulation: If you're looking for a supplement with a focus on energy production, CoQ10 may be a suitable choice. On the other hand, if you want a more potent antioxidant, ubiquinol may be preferred.
Bioavailability: Ubiquinol is often considered more bioavailable than CoQ10, making it a better option for individuals with absorption issues or older adults.
Other special dietary supplements
Carnitine: A naturally occurring compound that plays a crucial role in energy metabolism. The hypocholesterolemic effects of L-carnitine may be associated with increased systemic breakdown of cholesteryl esters and a stabilisation of lipoprotein particles (Diaz, 2000). It helps transport fatty acids into the mitochondria, the energy-producing organelles within cells, where they can be burned for fuel. This process is essential for overall energy production and may indirectly support weight management by utilising stored fats.
Taurine: Has been shown to have a positive impact on cholesterol levels in several studies. Yokogoshi (2002) and Yokogoshi (1999) found that taurine supplementation in rats fed a high-cholesterol diet led to a decrease in serum total cholesterol and an increase in serum HDL-cholesterol, indicating an improvement in cholesterol levels. This was attributed to the enhancement of cholesterol degradation and the excretion of bile acid.
Probiotics
Probiotics have shown potential in reducing high cholesterol levels, a major risk factor for cardiovascular diseases (Sudha, 2009).
Various strains have been found to improve lipid profiles, although the results from human studies have been inconsistent (Sharma, 2018).
The use of probiotics, prebiotics, and synbiotics has been suggested as a safe and effective alternative to traditional cholesterol-lowering drugs (Anandharaj, 2014).
The hypocholesterolemic effect of probiotics on atherosclerosis is thought to be due to their ability to suppress bile acid reabsorption and inhibit intestinal cholesterol absorption (Hassan, 2019).
Bifidobacterium animalis subsp. lactis could be a potential effective option to decrease hypercholesterolemia (Calderon, 2021)
Soluble fibres
Psyllium, a type of soluble fibre, has been shown to reduce serum cholesterol levels in hypercholesterolemic patients (Sprecher, 1993).
Inulin, another type of soluble fibre, has been found to reduce serum triglycerides in hypercholesterolemic men (Causey, 2000).
Herbal medicines (Info sourced from Optimal Herbs)
Herbal medicine provides natural remedies for reducing elevated cholesterol levels. Please keep in mind that this list is not exhaustive.
Globe Artichoke Leaf: Globe artichoke leaf extract supports healthy cholesterol levels by aiding in the breakdown of fats and promoting liver health.
Milk Thistle Seed: Milk thistle seed contains compounds that support liver function, helping to metabolise cholesterol and maintain overall liver health. However, it should be used with caution when taking medications, as it can enhance the metabolism of drugs in the body.
Dandelion Root: Dandelion root has liver-cleansing properties, assisting in the removal of excess cholesterol and promoting optimal liver function.
Turmeric Root: Turmeric root contains curcumin, which has anti-inflammatory properties and may help regulate cholesterol levels, supporting heart health. Avoid taking with blood thinning medication.
Considerations: It is crucial to recognise that the mechanisms of action and effectiveness of herbal medicines can vary. The quality and standardised concentration of active compounds may also differ among different herbal supplements and liquids. Therefore, it is advisable to select reputable brands and seek guidance from holistic healthcare professionals such as naturopaths or herbalists before incorporating herbal medicines into your routine.
3. EXPLORING: Stress and cholesterol (exploring is the journey into the deeper work, meeting the parts, wounds, and survival strategies that keep us small, stuck, and suffering with persistent symptoms & feelings)
Research has consistently shown a link between stress and high cholesterol levels. Doornen (1982) found that psychological stressors and subjective stress were associated with elevated serum cholesterol levels. This relationship was further supported by Bijlani (1986), who found that examination stress led to a significant increase in total serum cholesterol, low density lipoprotein cholesterol, and high density lipoprotein cholesterol. Coleman (1998) also found that daily life events were related to cholesterol levels in adolescents, particularly in females. These findings suggest that stress can have a significant impact on cholesterol levels, potentially increasing the risk of cardiovascular disease.
Stress can also indirectly contribute to high cholesterol levels in the body. When you experience stress, your body releases hormones like cortisol, often referred to as the "stress hormone." Cortisol serves various functions in response to stress, such as increasing energy production and temporarily suppressing non-essential functions, like the immune system.
One of cortisol's effects is to stimulate the liver to produce glucose, which provides energy for your body's stress response. This process can also lead to increased production of cholesterol and triglycerides, as the body needs these lipids to transport the extra glucose to the cells.
Furthermore, chronic stress can have additional effects on your cholesterol levels. It may lead to unhealthy coping mechanisms, such as poor dietary choices, smoking, excessive alcohol consumption, and physical inactivity, all of which can contribute to high cholesterol levels and other cardiovascular risk factors.
Read more on how to regulate stress also known as the fight & flight response by clicking here
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