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High Cholestrol

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Article by Claudette Wadsworth

Claudette Wadsworth Profile | Email | Website
Claudette Wadsworth Qualified Naturopath

Natural Fertility Specialist
ThetaHealing Practitioner
40 Grosvenor Street
Bondi Junction
Australia 2022
(02) 9389 3689

 High Cholesterol

Cholesterol is essential in the body to carry around fats and sugars and to make hormones. It is only a problem if there is too much as it gets deposited in arteries. 80% of cholesterol is made by the body to carry around excess fats and sugars; only 20% comes from diet. Therefore, it is usually not high cholesterol foods in the diet which is the problem, eg. eggs but poor quality fats and sugar. Research now says it is safe to have 6 eggs a week. Similarly, if your cholesterol is too low, this will cause problems such as depression, violent behaviour, aggression and increased risk of cancer.

Cholesterol foods to avoid include organ meats eg. brain, kidney, liver, caviar, crustaceans eg. prawns, lobster, oysters, crab, too much dairy especially butter, cream and cheese. 

Increase your Omega 3 oils which boost HDL good cholesterol, lower Triglycerides and have a platelet unsticking effect in the arteries. These include cold water deep-sea oily fish (salmon, mackerel, trout, herring, cod, mullet, sardines) eat 3/week; nuts and seeds: a handful/day to sprinkle on cereal, salads or snacks such as walnuts, almonds, pecans, Brazil, linseeds (avoid peanuts); cold pressed oils to use raw in salad dressings (not commercially processed salad dressings) or drizzle over vegetables such as flaxseed oil, extra virgin olive oil 1Tb/day. However, avoid canola or vegetable oil which are poor quality oils and try using avocado on bread instead of margarine or butter.

Trans fats are synthetic fats that are fairly new to our food chain due to modern processing methods. These synthetic fats cause free radical damage to our cells and should be avoided. They are formed when vegetable oils are hydrogenated as in margarine, hardened in shortening eg. packet biscuits and pastries, or, in oils that have been overheated as in deep frying, or, oxidized oils which are rancid oils. They harden and thicken the food product so it will not go soft or go off quickly but remains crisp for months on your pantry shelf. Unfortunately they also do this to our cell membranes and arteries once we eat them so avoid margarine, hot chips, French fries, deep fried, doughnuts, packet biscuits, commercially-produced muffins, pastries and rancid oils. 

Many companies use trans fat instead of oil as it is less expensive, improves taste and texture of food product and extends storage shelf life. Unfortunately, food companies are not required to list it on the nutrition label so we have no way of knowing how much trans fat we are eating. Also, there is no upper safety limit for the recommended daily intake of trans fat, simply that “it should be as low as possible”. However, by adding one steak to your diet per day, you increase your saturated fat by 5%, which increases your risk of a heart attack by 17%. By adding one commercial muffin to what you normally eat each day, you increase your trans fats by 2%, but your risk of a heart attack increases by 93%! Trans fats make platelets sticky, increasing the likelihood of a clot in a small blood vessel causing strokes, heart attacks or circulatory occlusion. They can increase blood cholesterol levels by up to 15% and blood fat levels up to 47%.

Other cholesterol lowering tips:

•1 Tb of psyllium husks and 1/2 squeezed lemon in glass of warm water on rising

•Add 1-2Tb flaxmeal or ground linseeds to cereal or in smoothie each day

•Add artichokes to salads or soups as these help the liver remove cholesterol from the body

•Replace meat with beans and legumes occasionally eg. chickpeas, lentils, borlotti beans, etc - mix through salads or add to soups and stews

•Drink roasted Dandelion root tea or green tea instead of coffee as coffee raises cholesterol and blood pressure. Try fresh sprigs of rosemary in hot water as a tea - excellent for the liver!

•Reduce all sugars, sweets, chocolate, fruit juice, soft drink, dried fruit and limit your fresh fruit to a maximum 3 pieces per day

•Avoid white flour products and increase your fibre to bind onto the cholesterol for removal by eating wholegrain bread

•Reduce alcohol: moderation means 2 glasses every 2nd night for men and half this for women

•Drink vegetable juices which help flush out the liver and are full of antioxidants eg. carrot, celery, beetroot, ginger, spinach

•Smoking has been shown to cause a 70% increase in death rate and 3-5 times increase in risk of heart disease so only contributes to the problem!

•Decrease your stress as cholesterol is the precursor in the production of your stress hormones. Try deep breathing, meditation, massage, yoga, tai chi, a relaxing hot bath in the evening with lavender oil, walks out in nature or the park

•Exercise at least 1 hour 3x week to speed up the removal of cholesterol – do whatever you enjoy!

By Claudette Wadsworth

Naturopath, Nutritionist

Bondi Junction  02 9389 3689

CBD Sydney  02 9268 9000

17 Nov 2010

Last Update: 13 Mar 2013

Article/Information supplied by Claudette Wadsworth

Disclaimer - Any general advice given in any article should not be relied upon and should not be taken as a substitute for visiting a qualified medical Doctor.