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How do we lower cholesterol naturally?

A regular question from clients is how do you naturally help to decrease cholesterol without taking a statin? Having been told by their doctor to decrease fat intake and having a review showing nothing has changed despite their efforts people can feel rather lost as what to do next.

Well, the first thing to take note of is that we absolutely need cholesterol in our bodies, it is not the big demon that it seems to be advertised as. It is used by the liver to make bile acid which is then stored in the gall bladder before being released to help you digest a fatty meal. So, if you eat less fat, less is released so less is made. This seems counterproductive to the whole cycle! What you should be told is to eat foods that stimulate the release of the bile acid and improve this function of the liver so that it all works more effectively. You can do this by eating:

• Healthy fats – avocado, nuts, seeds, coconut oil, olive oil – so that the right fats for cholesterol production are consumed
• Cut out trans fats – cakes, biscuits, crisps, fried food
• Bitter foods – rocket, endive, radish, artichoke – which stimulate the bile flow
• Herbal teas containing nettle and dandelion (it sounds awful but Pukka to a good tea called ‘Cleanse’ which contains them and tastes just fine)

You can also stimulate liver function in general by:

• Drinking hot lemon water first thing
• Including turmeric in your diet which speeds up liver detoxification processes (the liver excretes toxins into the bile too for removal from your body so helping it to detoxify will speed up bile production)
• Eat cruciferous vegetables like sprouts, cauliflower and broccoli needed for detoxification
• Eat sulfurous foods like onions, mushrooms and eggs needed for detoxification

So, if you boost liver function you will decrease the circulating cholesterol in your system as it is used up to make the bile.

The other function for cholesterol is that it is the base unit used to make your sex hormones, namely oestrogen, progesterone or testosterone. It could be that your cholesterol levels are high because your body is lacking elements in your diet that are required to put with the cholesterol to make the hormones. These include the mineral zinc, it can be found in foods such as meat, chickpeas, lentils, nuts and seeds. So, include more of them in your diet or another option would be to take a supplement. Zinc picolinate is best for this as it’s really well absorbed. However, if you are on any medication this has to be checked with a pharmacist, doctor or nutritional therapist first to make sure that there is no conflict between it and your medication. Some supplements can interfer with your medication and can make it either more effective or less effective, either way it is not good so make sure you are ok to take it.

Try both of these first before you take a statin, unless your doctor insists which they may if your cholesterol is very high. If they do you can do these as well and when the result decreases ask for a try without the medication but always make sure that your doctor is aware of what you are doing. Statins block the production of cholesterol by blocking the enzyme that makes it. The problem with this is that enzyme also makes coenzyme Q10 which is needed for energy and for proper function of your muscles. This is why some people have muscle aches and fatigue whilst taking a statin. You can alleviate these symptoms by taking coenzyme Q10 but it is expensive.

In summary, it’s best to use up the excess cholesterol in your blood stream rather than block it’s production. Cholesterol is essential to the human body. Look first to correct what is not working properly before you block a natural process.

If you need any further information or you’re confused about how to proceed feel free to give The Food Physio a call on 01337 858433 for clarification.