High Cholesterol
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Recipes-Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
Meals:
Sides & Salads:
- Fruits: apples, apricots, avocado, blueberries, blackberries, cranberries, 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, olive oil, whole grains, yogurt, shiitake mushrooms
- Fish (especially salmon, mackerel, sardines, tuna), beans, seeds (especially flax, pumpkin, sesame, sunflower), soy products, sprouted seeds & beans
- Garlic, cinnamon, ginger, turmeric
- 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:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Clary sage, helichrysum (bottom of feet, heart, along arms)
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Cayenne, cinnamon, dandelion leaf & root, fenugreek seeds, garlic, ginger, linden flowers, noni, nutmeg, parsley, rosemary, skullcap, stinging nettle, turmeric
- Mild daily excercise, yoga, tai chi & meditation
Yoga Therapy:
- Yoga for High Cholesterol (8 minutes - Aikyum, Inc)
Supplements & Homeopathic:
- Vitamin E: 400 IU twice daily (check with your doctor if taking anticoagulant drugs).
- Vitamin C: 1,000 mg twice daily (reduce if it causes diarrhea).
- Garlic: 400-600 mg daily (each pill should provide 4,000 mcg allicin potential, enteric-coated).
- Inositol Heaniacinate: 500 mg 3 times daily (safest form of niacin to use).
- Red Yeast Rice: 2 capsules (600 mg each) twice daily with meals (sold as cholestin - discontinue if muscle pain, tenderness, or weakness occurs).
- Gugulipid: 25 mg guggulsterones 3 times daily.
- Psyllium: 1 Tablespoon powder dissolved in water or juice twice daily (may have laxative effect, drink lots of extra water).
Recipes-Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Apple-Orange Smoothie (GF)
- Banana-Blueberry Smoothie (GF)
- Blueberry Peach Smoothie (V, GF)
- Blueberry Smoothie (V, GF)
- Blueberry-Pomegranate Smoothie (GF)
- Cranberry-Blueberry Smoothie (GF)
- Golden Milk (V, GF)
- Kiwi-Pineapple Smoothie (GF)
- Mango Lassi (GF)
- Mango Pineapple Smoothie (V, GF)
- Mango-Blueberry Smoothie (GF)
- Mega-Greens Smoothie (GF)
- Pomegranate Dandelion Tea (V, GF)
- Sunrise Smoothie (V, GF)
- Super Skin Smoothie (GF)
- Superfruit Smoothie (V, GF)
Meals:
- Adult Ramen (V, GF)
- Black Bean Bowl (GF)
- Black Bean Chili (V)
- Black Bean Soup (V, GF)
- Blueberry Mini Muffins (GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Chickpea Salad Sandwich (V, GF)
- Edamame Rice Bowl (V)
- Garlic Soup (V, GF)
- Healthy Mac & Cheese (V)
- Japanese Onion Soup (V, GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Miso Soup (V, GF)
- Quinoa Oatmeal (V)
- Red Beans & Rice (V, GF)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (GF)
- Slow Cooked White Chili (V, GF)
- Spiced Lentil Soup (V, GF)
- Spicy Black Bean Soup (V, GF)
- Turkey Mushroom Saute (GF)
- Vegetarian Chili (V, GF)
- Veggie Burrito Bowl (V)
- White Bean & Spinach Soup (GF)
- White Bean Soup (GF)
Sides & Salads:
- Asian Cabbage Salad (V, GF)
- Avocado Cilantro Lime Rice (V, GF)
- Bacon Brussels Sprouts (GF)
- Brown Rice Pilaf with Saffron and Ginger (V, GF)
- Butternut Squash Risotto (V, GF)
- Caraway Brussels Sprouts (V, GF)
- Chickpea Pasta Salad
- Chinese Peanut Salad (V, GF)
- Guacamole (V, GF)
- Homemade Salsa (V, GF)
- Kale Salad with Sesame Dressing (V, GF)
- Molasses Beans (GF)
- Pesto Vegetables (V, GF)
- Quinoa Salad (V, GF)
- Red Beans & Rice (V, GF)
- Roasted Asparagus or Green Beans (V, GF)
- Sesame Green Beans (V, GF)
- Spinach & Strawberry Salad (V)
- Steamed Edamame (V, GF)
- Three Bean Salad (V, GF)