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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.
  •  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)
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