Hypercholesterolemia (high cholesterol) affects 42 million Americans and is typically due to a combination of genetic and environmental factors. We encourage everyone to be aware of your cholesterol health because high cholesterol can happen to anyone, despite age or body weight.

Below are some general dietary guidelines that can help those with high cholesterol (or for those who have normal levels and are seeking prevention):

• Keep your diet low in cholesterol and saturated fats; however moderate amounts of eggs does not adversely affect lipid levels in most people
• Eliminate refined sugars and refined carbohydrates
• Increase soluble fiber from whole grains (oats, brown rice), legumes, vegetables, and whole fruits (especially grapefruit and apples that have cholesterol-lowering pectin)
• Eat liberal amounts of soy protein, garlic, onions, raw carrots, yogurt and ginger
• Get the majority of dietary fat from fish, nuts (especially walnuts), seeds, unrefined cold-press oils, and avocados
• Avoid artery-clogging trans fats (hydrogenated fats and unstable fats subjected to excess light and heat)
• Avoid drinking in excess of four 8-0unce cups of coffee per day. Excess coffee will raise cholesterol levels
• Red wine contains the flavanoid reservertrol, which is capable of raising protective HDL and inhibiting LDL oxidation
• Eat smaller meals, especially at night

Lifestyle choices can also help reduce cholesterol:

• Stress management: stress promotes the production of cholesterol so effectively managing your stressors and stress levels through acupuncture or other means (yoga, therapy, meditation, etc.,) can be very beneficial
• Weight management: weight loss, for those who are over weight, can be a key factor in reducing LDL cholesterol
• Regular exercise: exercising on a regular basis has been shown to lower total cholesterol in men and women and increase HDL cholesterol

Cholesterol management through nutrient therapies, herbal therapies and clinical nutritional counseling are available at Points of Health. Call us to schedule an appointment at 805.687.7775.