| LTIMATE HEALT PERSONAL TRAINING CENTER |
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| 323.874.7166 |
Battling High Cholesterol Naturally
There are 3 numbers we must all be concerned about as we age. The numbers I am referring to
can lead to heart disease, stroke, and diabetes. These numbers are blood glucose level, blood
pressure, and cholesterol. The chance of occurrence goes up as we age and those numbers
are growing. Take diabetes for instance, it was once referred to as adult onset diabetes
because in was only seen in middle aged adults, but no longer; it is now one of the fastest
growing preventable diseases among children. Fortunately, what works to get one of these
numbers in order also has a positive effect on the other two.
Cholesterol is a waxy fat like substance (steroid) found all over the body. It is an essential
component of cellular membranes and is also an important precursor in the production of bile,
steroids and certain vitamins. Cholesterol is transported in blood plasma and here is where our
problem begins. Excess amounts of the wrong type of cholesterol can lead to plaque build-up in
the blood vessels leading to the complete or partial blockage of the vessel. Blocked blood
vessels are the leading cause of heart attack and stroke.
We get cholesterol from our diet, but it is also manufactured in our bodies. Diets rich in
saturated fats, sugar, stress and our genetics all contribute to our cholesterol profile.
Cholesterol is commonly broken down to three types, (though this is a simplifying of the data)
Low Density Lipoprotein, Very Low Density Lipoprotein and High Density Lipoprotein. The
density is related to the amount of protein in the molecule. The lower the protein density, the
higher the cholesterol.
In the past it was considered sufficient to just look at the total cholesterol number, but now it is
recognized that the type, size and density of the cholesterol molecule in question is of extreme
importance. 85% of plaque build-up is attributed to LDL. The larger HDL molecule is responsible
for returning cholesterol back to the liver for use in tissues or for excretion. This is known as
reverse cholesterol transport.
So, our goal is to lower our LDL levels while raising our HDL. To lower LDL we need to:
1. Cut saturated fat intake.
2. Stop smoking (smoking causes significant increases in LDL)
3. Lose fat and maintain a healthy weight.
4. Reduce stress.(take up a hobby, exercise)
5. Exercise (exercise can lower LDL and significantly lower triglycerides by30-40%)
6. Increase fiber intake
7. Take plant sterols (block absorption of cholesterol)
8. Take fish oil (omega 3) also in flax seed
9. Eat 1 ½ oz of almonds or walnuts daily
10. Consume more fruit and vegetables of varying colors (trace elements and antioxidants
naturally reduce cholesterol and triglycerides)
To raise HDL levels:
1. Exercise 3-5 times per week for 20-60 minutes. (high intensity longer workouts have the
most pronounced effect on HDL) Think running over walking.
2. Increase vitamin D intake
3. Eat a small square of dark chocolate daily
4. Have 1 -2 glasses of red wine daily (excess alcohol can have the opposite effect by
raising triglycerides)
5. Take niacin (as nicotinic acid, consult doctor first) this is one of the most effective ways
of increasing HDL and its protective qualities.
There are 3 numbers we must all be concerned about as we age. The numbers I am referring to
can lead to heart disease, stroke, and diabetes. These numbers are blood glucose level, blood
pressure, and cholesterol. The chance of occurrence goes up as we age and those numbers
are growing. Take diabetes for instance, it was once referred to as adult onset diabetes
because in was only seen in middle aged adults, but no longer; it is now one of the fastest
growing preventable diseases among children. Fortunately, what works to get one of these
numbers in order also has a positive effect on the other two.
Cholesterol is a waxy fat like substance (steroid) found all over the body. It is an essential
component of cellular membranes and is also an important precursor in the production of bile,
steroids and certain vitamins. Cholesterol is transported in blood plasma and here is where our
problem begins. Excess amounts of the wrong type of cholesterol can lead to plaque build-up in
the blood vessels leading to the complete or partial blockage of the vessel. Blocked blood
vessels are the leading cause of heart attack and stroke.
We get cholesterol from our diet, but it is also manufactured in our bodies. Diets rich in
saturated fats, sugar, stress and our genetics all contribute to our cholesterol profile.
Cholesterol is commonly broken down to three types, (though this is a simplifying of the data)
Low Density Lipoprotein, Very Low Density Lipoprotein and High Density Lipoprotein. The
density is related to the amount of protein in the molecule. The lower the protein density, the
higher the cholesterol.
In the past it was considered sufficient to just look at the total cholesterol number, but now it is
recognized that the type, size and density of the cholesterol molecule in question is of extreme
importance. 85% of plaque build-up is attributed to LDL. The larger HDL molecule is responsible
for returning cholesterol back to the liver for use in tissues or for excretion. This is known as
reverse cholesterol transport.
So, our goal is to lower our LDL levels while raising our HDL. To lower LDL we need to:
1. Cut saturated fat intake.
2. Stop smoking (smoking causes significant increases in LDL)
3. Lose fat and maintain a healthy weight.
4. Reduce stress.(take up a hobby, exercise)
5. Exercise (exercise can lower LDL and significantly lower triglycerides by30-40%)
6. Increase fiber intake
7. Take plant sterols (block absorption of cholesterol)
8. Take fish oil (omega 3) also in flax seed
9. Eat 1 ½ oz of almonds or walnuts daily
10. Consume more fruit and vegetables of varying colors (trace elements and antioxidants
naturally reduce cholesterol and triglycerides)
To raise HDL levels:
1. Exercise 3-5 times per week for 20-60 minutes. (high intensity longer workouts have the
most pronounced effect on HDL) Think running over walking.
2. Increase vitamin D intake
3. Eat a small square of dark chocolate daily
4. Have 1 -2 glasses of red wine daily (excess alcohol can have the opposite effect by
raising triglycerides)
5. Take niacin (as nicotinic acid, consult doctor first) this is one of the most effective ways
of increasing HDL and its protective qualities.
