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

• 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

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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

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry Peach Smoothie (LC GF VG VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mega-Greens Smoothie (GF VT)

Superfruit Smoothie (GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Blueberry Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Barley Water (LC VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Kiwi-Pineapple Smoothie (GF VT)

Mango-Blueberry Smoothie (GF VT)

Sunrise Smoothie (LC GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Black Bean Soup (LC GF VG VT)

Chicken Bone Broth (LC GF)

Garlic Soup (LC GF VG VT)

Miso Soup (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Shrimp Power Bowl (GF)

Turkey Mushroom Saute (LC GF KT)

Vegan Mac & Cheese (LC VG VT)

Veggie Burrito Bowl (GF VG VT)

White Chili (LC GF VT)

Black Bean Bowl (LC GF)

Blueberry Mini Muffins (LC GF VT)

Chickpea Salad Sandwich (GF VG VT)

Japanese Onion Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

White Bean & Spinach Soup (LC GF)

Black Bean Chili (LC VG VT)

Buddha Bowl (GF VG VT)

Edamame Rice Bowl (LC GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Spicy Black Bean Soup (LC GF VG VT)

Vegan Jambalaya (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

White Bean Soup (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Cannellini & Arugula Salad (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Farro (VG VT)

Guacamole (GF KT VG VT)

Mediterranean Salad (LC GF KT VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

​Three Bean Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Homemade Salsa (LC GF VG VT)

Mexican Chopped Salad (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Butternut Squash Risotto (GF VG VT)

Chickpea Pasta Salad (LC VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Greens, Grains & Beans Salad (LC VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)