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Read this issue online at:

http://www.natural-nutrition.recallinghealth.net/HealthyServingsEzine062-Lower-Cholesterol-Naturally.html

This week's issue contains:

A. Newsflash!

B. Featured Article: "14 Ways to Lower Cholesterol Naturally"



Brought to you by:
Loretta Crosby - Editor

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A. Newsflash!
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The key to enjoying vibrant youthful health and slowing down the aging process is to initiate a program that will repair or at least slow down the damage being done to your cells! By improving the health of your cells before they replicate you will ensure that your new replacement cells start off life a little bit healthier. As this process is repeated over a period of time the health of your cells and thus your body can be improved markedly. Find out how to repair your cells by clicking here.

HS Xtend-Life


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B. Featured Article: 14 Ways to Reduce and Lower Cholesterol Naturally
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Dear Friend,

You may be able to reduce and lower cholesterol naturally without the aid of high cholesterol medication.

If you have high cholesterol or a family history of high cholesterol, here are some things you need to keep in mind as you try to get a handle on your cholesterol management.

Here are the 14 natural ways to lower cholesterol that you can get started using today (provided the sun comes out:)-

1. Add Fresh Juices to Your Diet

Drink fresh juices, especially carrot, celery and beet. Carrot juice helps to flush out fat from the bile in the liver and this helps lower cholesterol.

2. Raw Nuts of this Variety Can Help

Do not eat any nuts except raw, unsalted walnuts and almonds. Almonds are rich in the amino acid arginine, and were found in one study to cut cholesterol levels by sixteen points over a four-week period.


3. Reduce Consumption of These Food Groups

Reduce the amount of saturated fat and cholesterol in your diet. Saturated fats include all fats of animal origin as well as coconut and palm kernel oils.

Eliminate from the diet all hydrogenated fats and hardened fats and oils such as margarine, lard and butter. Margarine that contains plant sterols, however, is a healthy option.

Consume no heated fats or processed oils, and avoid animal products (especially pork and pork products) and fried or fatty foods.

Always read food product labels carefully. You may consume nonfat milk, low-fat cottage cheese, and skinless white poultry meat (preferably turkey), but only in moderation.

Meat and dairy products are primary sources of dietary cholesterol. Vegetables and fruits are free of cholesterol.

Many people use margarine or vegetable shortening as substitutes for butter because they contain no cholesterol. However, these products contain compounds called cisand trans-fatty acids that become oxidized when exposed to heat and can clog the arteries. They have been linked to the formation of damaging free radicals.


4. Fast Food Heaven or Hell

Many fast-food restaurants use beef tallow (fat) to make their hamburgers, fish, chicken, and French-fried potatoes. Not only do these fried foods contain high amounts of cholesterol, but this fat is subjected to high temperatures in the deep-frying process, resulting in oxidation and the formation of free radicals. Heating fat, especially frying food in fat, also produces toxic trans-fatty acids, which seem to behave much like saturated fats in clogging the arteries and raising blood cholesterol levels.

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Sponsor Message from Dr Soy 

Soy Lowers Bad Cholesterol

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5. "Now We're Cooking with Oil"

Pure virgin olive oil appears to help reduce serum cholesterol. A monounsaturated-fatty-acid-rich diet that includes olive oil may be the reason for the low serum cholesterol levels found in people living in Italy and Greece.

Use only unrefined cold- or expeller-pressed oils. Coldpressed oils are those that have never been heated above 110°F during processing—at this temperature, enzyme destruction begins.

Use vegetable oils that are liquid at room temperature, such as olive, soybean, flaxseed, primrose, and black currant seed oil. Olive oil is recommended.

6. Coffee and Cholesterol

In large amounts, coffee can elevate blood cholesterol levels, more than doubling the risk of heart disease. According to a report published in The New England Journal of Medicine, observation of 15,000 coffee drinkers revealed that as the intake of coffee rises, the amount of cholesterol in the blood goes up.

Cream substitutes (nondairy coffee creamers) are actually poor alternatives to cholesterol-heavy diary products. Many contain coconut oil, which is a highly saturated fat. Soymilk or almond milk is preferable.

7. Use Cholesterol Lowering Drugs Only as a Last Resort

There are a number of cholesterol-lowering drugs on the market. Available by prescription only, these tend to be costly, and they can have serious side effects. These drugs should be used only as a last resort. The sensible way to keep the serum fats within a safe range is to follow a diet that excludes animal fats (including meat, milk, and all dairy products) and includes ample amounts of fiber and bulk (whole grains, fruits, and vegetables).

(The Editor at Xtend-Life has put together a comprehensive 24-page report on heart attack and stroke prevention, with an extensive section on cholesterol. A must read for those who have problems with keeping theirs in the normal range. Once on the site, click on the menu item labeled "Special Report"

http://www.natural-nutrition.recallinghealth.com/XL14Ways.html

8. "Gonna Be a Bright, Bright, Sun Shiny Day"

Sunlight, or rather the lack of it, has been shown to have adverse affects on cholesterol levels. So get out and get some sunshine.


9. Moving out the Bad Stuff with Fiber

Make sure to take in plenty of fiber in the form of fruits, vegetables, and whole grains. Water-soluble dietary fiber is very important in reducing serum cholesterol.

It is found in barley, beans, brown rice, fruits, glucomannan, guar gum, and oats. Oat bran and brown rice bran are the best foods for lowering cholesterol. Whole-grain cereals (in moderation) and brown rice are good as well. Since fiber absorbs the minerals from the food it is in, take extra minerals separately from the fiber.

10. The Big Picture--Eat More Fruits, Veggies, Grains and Nuts

Studies have shown that diets consisting of grains, fruits, and vegetables result in lower blood cholesterol levels. In the United States and northern Europe, where people consume large amounts of meat and dairy products, extremely high rates of heart and circulatory disease are present. Even children in these nations show signs of progressive vascular disease due to hypercholesterolemia (an excess of cholesterol in the blood.)


11. "When One Drink is Too Many and 15 is Not Enough"-- Alcohol and Cholesterol

Do not consume alcohol, cakes, candy, carbonated drinks, coffee, gravies, nondairy creamers, pies, processed or refined foods, refined carbohydrates, tea, tobacco, or white bread.


12. Special Herbs Help Lower Cholesterol

Cayenne (capsicum), goldenseal, and hawthorn berries help to lower cholesterol.

But be warned: Do not take goldenseal internally on a daily basis for more than one week at a time, do not use it during pregnancy, and use with caution if you are allergic to ragweed.

Spirulina, taken on a daily basis, has been shown to lower cholesterol.

13. Exercise and Cholesterol

Get regular moderate exercise. Consult with your health care provider before beginning any new program.


14. "Don't Push Me Cause I'm Close to the Edge..."

Try to avoid stress and sustained tension. Learn stress-management techniques if necessary.


High cholesterol can be held at bay with a cholesterol lowering diet, plenty of sunshine, a little exercise, abstinence from things like coffee and alcohol, to name a few.

Taking these steps may put you levels back in the normal cholesterol range.

Remember the goal is not perfection. So take your time and try to implement as many of these suggestions as you can. And everyday, little by little, your cholesterol count should move closer and closer to the normal range.

And, as the little guy says to his dad in the popular Cheerios TV commercial, "We gotta take some cholesterol offa you." (Of course his sweet innocent voice sounds a lot better than mine.)

But he makes a good point, because when you reduce your cholesterol, you may be lowering your risk of stroke and cardiovascular problems down the road. And that could mean more years and days of joy you can spend with your family and loved ones.

Til next week, I remain

Your Partner N Health,


Loretta Crosby
Editor, Healthy Servings Ezine
Lo@recallinghealth.com

PS The statements referred to throughout this article have not been evaluated by the FDA. They are not intended to diagnose, treat, cure or prevent any disease or condition. If you have a health condition or concern, consult a physician. Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing new exercises.

P.S. II You can freely share this article with others, if you like.

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