Lowering LDL Cholesterol: A Natural Approach to Heart Health
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Millions have benefited from statin drugs in preventing heart disease, but for those seeking alternatives or facing intolerance to pharmaceuticals, a powerful path to lower LDL (“bad”) cholesterol lies in dietary choices. A recently published booklet by Dr. Michael Greger (nutritionfact.org), titled “Lower LDL Cholesterol Naturally with Food,” details a comprehensive strategy centered around plant-based nutrition.
The Culprits: What Raises LDL Cholesterol?
Three primary factors contribute to elevated LDL levels, and therefore, avoiding them can significantly improve heart health.
Saturated Fat: This type of fat prompts the liver to produce more LDL. It’s prevalent in meat – including poultry – and dairy products like cow’s milk, cheese, and yogurt. Surprisingly, some plant-based sources also contain saturated fat, notably palm and coconut products. Even oils vary in their saturated fat content, with canola oil containing the least at 7 percent, olive oil at 14 percent, and coconut oil reaching a high of around 90 percent.
Trans Fat: While partially hydrogenated vegetable oil has largely been removed from the U.S. food supply, trans fats still occur naturally in meat, poultry, and seafood. Dairy products, including cheese and yogurt, also contribute to trans fat intake. As Dr. Greger emphasizes, there is no safe level of trans fat consumption – the ideal intake is zero.
Dietary Cholesterol: Despite claims to the contrary, dietary cholesterol does impact blood cholesterol levels. Current U.S. Dietary Guidelines recommend limiting dietary cholesterol as much as possible. Dairy products, including cheese, and egg yolks are significant sources. However, the largest contributor to dietary cholesterol in the typical American diet remains meat, poultry, and fish.
The Portfolio Diet: Foods That Lower LDL
Fortunately, a plant-focused approach can actively lower LDL cholesterol. This is embodied in the “portfolio diet,” which emphasizes four key components:
- Nuts: A daily handful can contribute to lower cholesterol.
- Plant Protein: Prioritize legumes such as beans, lentils, chickpeas, and soy.
- Viscous Fiber: Incorporate foods rich in sticky fiber, like oats, okra, eggplant, barley, and flax meal.
- Plant Sterols: Found in a variety of nuts, grains, legumes, and sesame seeds, these compounds actively block cholesterol absorption.
Boosting the Portfolio with Herbs and Spices
Beyond the core four, several herbs and spices can further enhance cholesterol-lowering efforts when consumed daily. These include:
- Psyllium seed husk (1 tablespoon mixed with plenty of water)
- Bergamot (500 milligrams – consult a pharmacist if you are on medications, as it may interfere with drug metabolism)
- Artichoke hearts (½ cup frozen, no added salt)
- Barberries (dried, 2 tablespoons – consult a pharmacist if you are on medications, as it may affect drug metabolism)
- Amla powder (Indian gooseberry, ½ teaspoon)
- Sumac berry powder (½ teaspoon)
- Black cumin seed (¼ teaspoon, grind to a powder)
- Garlic powder (1/10th teaspoon)
- Summer savory (⅓ teaspoon)
- Ground brown flaxseed meal (3 tablespoons)
Important Caveats & Considerations
It’s crucial to exercise caution when incorporating these natural remedies. Avoid supplement forms of herbs and spices due to potential inconsistencies in quality and the risk of harmful impurities. Adhere to the recommended dosages, as higher amounts could be detrimental. Finally, steer clear of red yeast rice supplements, which contain a natural statin but are often contaminated with harmful substances.
Dr. Greg Feinsinger, a retired family physician and founder of the non-profit Center For Prevention and Treatment of Disease Through Nutrition, emphasizes the power of preventative nutrition. For questions or to schedule a free consultation about nutrition or heart attack prevention, he can be reached at [email protected] or 970-379-5718.
