SIUSLAW NEWS ❚ SATURDAY, DECEMBER 5, 2015
9 A
J OEL F UHRMAN , MD
Reducing cholesterol naturally
Nearly 50 percent of
American adults have total cho-
lesterol levels above 200 mg/dl,
placing them at risk for cardio-
vascular disease — elevated
cholesterol is one of the most
important risk factors for heart
disease. Elevated cholesterol is
also associated with increased
risk of several cancers.
A high-nutrient diet is by far
the most effective method of
reducing cholesterol while
avoiding side effects. A dietary
intervention study using my rec-
ommended eating style found
that LDL cholesterol was
reduced by 33 percent in just six
weeks. Similar six-week inter-
ventions using low-fat vegetari-
an, Mediterranean, or other diets
have not been nearly as effec-
tive.
Statin drugs are also not as
effective for reducing choles-
terol as an excellent diet coupled
with exercise.
After six weeks of taking cho-
lesterol-lowering statin medica-
tions,
cholesterol
levels
decreased by 26 percent —
almost as much as a high nutri-
ent diet, but statins have harmful
side effects compared to the
healthful benefits of a high
nutrient diet.
Statins are associated with
liver dysfunction, acute renal
failure, cataracts, diabetes, and
impaired muscle function. In
contrast, not only will a high
nutrient diet lower cholesterol, it
will also decrease heart disease
risk by improving other factors
such glucose levels, blood pres-
sure, inflammation, and body
weight.
The safest and healthiest
strategy for reducing cholesterol
and preventing future heart
attacks and strokes starts with
eating a high nutrient, veg-
etable-based diet with plenty of
raw and cooked vegetables.
In particular, follow these
eight simple rules to maintain
healthy cholesterol levels and to
protect against heart disease:
1. Eat at least one cup of
beans every day. Beans are
packed with resistant starch, sol-
uble fiber, and phytochemicals,
which help to lower cholesterol.
A pooled analysis of 10 trials
found that consuming beans reg-
ularly significantly reduced total
and LDL cholesterol.
Plus, a 19-year study found
that people who eat beans at
least four times a week have a
22 percent lower risk of heart
disease than those who eat beans
less than once a week.
2. Eat at least one ounce of
raw nuts and seeds daily. When
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eaten regularly, nuts not only
reduce total and LDL choles-
terol, but also aid in weight con-
trol, reduce the glycemic load of
the diet, and reduce heart dis-
ease risk by 35 percent. Nuts
and seeds have a variety of heart
healthy nutrients, including
plant sterols, antioxidants, min-
erals, and arginine. Include wal-
nuts in your diet for their
omega-3 and other heart protec-
tive benefits.
3. Eat one large green salad
each day, and include raw onion.
Higher leafy green and crucifer-
ous vegetable intake is linked to
lower risk of heart disease.
4. Eat steamed green vegeta-
bles with every lunch and din-
ner. Recent research suggests
that phytochemicals from green
vegetables can turn on the
body’s natural antioxidant and
anti-inflammatory protection
mechanisms.
5. Include tomatoes/tomato
sauce, berries and/or pomegran-
ate in your diet daily. The
antioxidants in berries and
pomegranates, such as antho-
cyanins and punicalagin, are
especially effective in improv-
ing both LDL and HDL choles-
terol.
Many observational studies
have made a connection
between higher blood lycopene
(the signature carotenoid of the
tomato) and lower risk of heart
attack.
6. Have 1 tablespoon of
ground flax or chia seeds plus a
DHA supplement each day.
Flax seeds contain the benefi-
cial omega-3 ALA, lignans,
flavonoids, sterols, and fiber.
Clinical trials show that daily
flaxseed consumption reduces
total cholesterol by 6-11 per-
cent.
Chia seeds are also rich in
ALA and fiber, and taking a
DHA supplement ensures ade-
quacy of long-chain omega-3
fatty acids, because conversion
of ALA to DHA and EPA varies
greatly among individuals.
7. Avoid refined carbohy-
drates and added oils. Processed
foods are full of these calorie-
dense, nutrient-poor ingredients
that promote weight gain and
increase heart disease risk.
8. Minimize animal products
to less than 5 percent of total
calories per week. If you have
heart disease or significantly
high cholesterol, avoid animal
products altogether. Higher ani-
mal product consumption is
linked to increased heart disease
risk.
Dr. Fuhrman is a board certified
family physician specializing in
lifestyle and nutritional medicine.
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