High Cholesterol
High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It's mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples, apricots, avocado, bananas, blueberries, blackberries, cranberries, grapefruit, grapes, kiwis, mangoes, melons, oranges, papayas, pineapple, strawberries
- Vegetables: artichoke, arugula, broccoli, Brussels sprouts, cabbage, carrots, celery, collard greens, kale, onions, parsnips, all peppers, peas, romaine lettuce, spinach, squash, watercress
- Almonds, walnuts, barley, kelp, oats, bran, olive oil, whole grains, yogurt, shiitake & maitake mushrooms
- Fish (especially salmon, mackerel, sardines, tuna), beans, seeds (especially flax, pumpkin, sesame, sunflower), soy products, nuts, sprouted seeds & beans
- Garlic, cinnamon, ginger, turmeric, flaxseed oil, olive oil
- Red grape juice
FOODS TO AVOID OR MINIMIZE
- Alcohol, coffee, eggs, excessive salt/sugar
- Red meat & dairy (except skim milk & yogurt)
- Fried foods, alcohol, refined flour & coconut
ESSENTIAL OILS
- Clary sage, helichrysum (bottom of feet, heart, along arms)
NATURAL/HERBAL
- Alfalfa, Cayenne, cinnamon, dandelion leaf & root, fenugreek seeds, Fo-Ti, garlic, ginger, Guggul, hawthorn, linden flowers, noni, nutmeg, parsley, rosemary, skullcap, stinging nettle, turmeric, Wild Yam
- Green tea
- Matcha Tea
- Mild daily exercise, yoga, tai chi & meditation
YOGA / MEDITATION THERAPY
- Yoga for High Cholesterol (8 minutes - Aikyum, Inc)
SUPPLEMENTS & HOMEOPATHIC
- Brewer's Yeast: 200 mcg/day
- Calcium: 800-1,000 mg/day
- Carnitine: 1-4 g/day
- Chondroitin Sulfate
- Chromium picolinate: 200 mcg daily
- Coenzyme Q10: 100-3,000 mg daily
- Fish Oil
- Garlic: 400-600 mg daily (each pill should provide 4,000 mcg allicin potential, enteric-coated)
- Gugulipid: 25 mg guggulsterones 3 times daily
- Inositol Heaniacinate: 500 mg 3 times daily (safest form of niacin to use)
- Magnesium
- Psyllium: 1 Tablespoon powder dissolved in water or juice twice daily (may have laxative effect, drink lots of extra water)
- Quercetin: 35 mg/day
- Red Yeast Rice: 2 capsules (600 mg each) twice daily with meals (sold as cholestin - discontinue if muscle pain, tenderness, or weakness occurs)
- Vitamin B Complex
- Vitamin C: 1,000-8,000 mg twice daily (reduce if it causes diarrhea)
- Vitamin E: 200-400 IU twice daily (check with your doctor if taking anticoagulant drugs)
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Lassi GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Blueberry Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Pomegranate Dandelion Tea LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Superfruit Smoothie GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Black Bean Bowl LC GF
- Black Bean Chili LC VG VT
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- Japanese Onion Soup LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Turkey Mushroom Saute LC GF KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegan Mac & Cheese LC VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Burrito Bowl GF VG VT
- White Bean & Spinach Soup LC GF
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Chickpea Pasta Salad LC VG VT
- Chinese Peanut Salad LC GF VG VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Glazed Carrots LC GF VG VT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT