High Cholesterol
Foods to Eat More Of: 
  • 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.
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:
  • 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:
Meals:
Sides & Salads:
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