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
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
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.
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)
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
NATURAL
- Green tea
- Matcha Tea
- Mild daily exercise, yoga, tai chi & meditation
YOGA / MEDITATION THERAPY
- Yoga for High Cholesterol (8 minutes - Aikyum, Inc)
SUPPLEMENTS
- 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)
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
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