Curejoy talked to Dr. Lori Shemek, is a well-known and reputed Professional Health Coach Expert and founder of the Health Attraction System , about some of the most common cholesterol questions and how to naturally lower cholesterol. The Huffington Post has recognized Dr. Shemek twice as one of the ‘Top 16 Health and Fitness Experts’ alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the ‘Top 35 Diet and Nutrition Experts’ . She is also a health expert for the ABC TV show Good Morning Texas. For more detailed about Dr.Lori Shemek check www.dlshealthworks.com
1. Why is it important to maintain healthy cholesterol levels?
Cholesterol is critically important for optimal health..that’s right, you need cholesterol. Cholesterol is a soft waxy substance that is important for the production of cell membranes, hormones, vitamin D and bile acids that help to break down fat. Cholesterol is also needed for optimal brain function especially in the area of memory.
Without Cholesterol we would die.
There are two basic types of cholesterol: High Density Lipoproteins (HDL) and Low Density Lipproteins (LDL). HDL is considered the ‘good’ cholesterol and LDL is considered the ‘bad’ cholesterol. HDL helps clear away the artery clogging LDL. The LDL cholesterol circulates in your blood stream and can build-up creating plaques that reduce blood flow and eventually can constrict artery blood flow and if a clot forms a heart attack or stroke can occur.
2. Is it important to lower your cholesterol if it high?
Unfortunately, there is a pervasive myth that high cholesterol is the cause of heart disease. In the longest-running study on heart disease done thus far, the Framingham Heart Study showed that the intake of cholesterol in our diet (from eggs or saturated fat, for example) was not correlated with heart disease.
Cholesterol becomes a problem due to low-level inflammation. It is similar to having a sore on the outside of your body. Your immune system sends immune cells and chemicals to fight the invaders such as bacteria and viruses at the site of the sore. A protective ‘scab’ is formed and then the sore heals. In a very similar way, inflamed cells in the artery walls, then begins to create a ‘band-aid like effect and this band-aid is cholesterol that is used as a ‘patch’ or to protect the artery. It is much like having a hole in a wall that is filled with plaster to patch it. Essentially, it is the inflammation – not the cholesterol that leads to the creation of the plaque.
No cell can form without cholesterol.
Cholesterol’s role is a beneficial and it should be flowing free through the blood stream one when part of a healthy low-inflammatory system.
3. What are some lifestyle and diet changes one can make to try to lower cholesterol naturally?
Reduce and ideally avoid your consumption of sugar, white flour, processed foods, junk foods, vegetable oils, excess grains and trans fats. *It is critical to avoid added sugar, white flour and trans fats in your diet to reduce inflammation and create a healthy heart.
Include plenty of heart-healthy foods in your diet such as raw nuts and seeds, eggs, avocados, legumes, coconut oil, fatty fish high in omega 3 fats such as wild salmon, high-quality supplements such as fish oil or krill oil and grass-fed beef (high in omega 3 fats).
Add a probiotic (healthy bacteria) found in supplement form or in cultured foods such as kim chee, sauerkraut and natto to create healthy gut flora. Research shows these healthy bacteria reduce inflammation and may protect against heart disease
Drink green tea. Green tea contains polyphenols that lower cholesterol and prevents the oxidation of cholesterol that can lead to heart disease.
Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
Exercise most days of the week. Exercise can help increase HDL (good) cholesterol.
4. Are there supplements one can take to help lower cholesterol?
High-quality Fish Oil supplement that shows it has been purified. Take 1-3 grams daily.
Coenzyme Q10 (CoQ10) is powerful in helping to reduce cholesterol, increases natural energy. This nutrient is particularly important as statins (cholesterol lowering drugs) can create a deficiency of this important antioxidant nutrient. Take 150 mg. daily.
Vitamin D3. Have your Vitamin D levels tested. Ensuring your vitamin D level is optimized will help protect your heart health and many other areas of your health as well.
Garlic. Garlic is a potent antioxidant that keeps inflammation at bay. Take 500-1,000 mg. daily
Probiotics. Add a probiotic (healthy bacteria) found in supplement form or in cultured foods such as kim chee, sauerkraut and natto to create healthy gut flora. Research shows these healthy bacteria reduce inflammation and may protect against heart disease Take 1-2 capsules in between meals daily.
The key to creating optimal health is to reduce low-level inflammation. By integrating the above choices, you will be taking a very important step towards super health.