HIGH CHOLESTEROL
Description
Body System
[1] Ras RT, Geleijnse JM, Trautwein EA. LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: a meta-analysis of randomised controlled studies. Br J Nutr. 2014;112(2):214-219.
[2] Abumweis SS, Barake R, Jones PJ. Plant sterols/stanols as cholesterol lowering agents: A meta-analysis of randomized controlled trials. Food Nutr Res. 2008;52.fnr.v52i0.1811.
[3] Rosin S, et al. Optimal Use of Plant Stanol Ester in the Management of Hypercholesterolemia. Cholesterol. 2015.
[4] Gupta AK, Savopoulos CG, Ahuja J, Hatzitolios AI. Role of phytosterols in lipid-lowering: current perspective. QJM: An International Journal of Medicine. 2011, Vol104, Issue 4, pp 301–308.
[5] Mourad AM, de Carvalho Pincinato E, Mazzola PG, Sabha M, Moriel P. Influence of soy lecithin administration on hypercholesterolemia. Cholesterol. 2010;2010:824813.
[6] Zhang S, Wang T, Beitz DC. Soy Lecithin but Not Egg Lecithin Decreased the Plasma Cholesterol Concentration in Golden Syrian Hamsters. Animal Industry Report: AS 652, ASL R2080. 2011.
[7] Ishinaga M, Ueda A, Mochizuki T, Sugiyama S, Kobayashi T. Cholesterol Intake Is Associated with Lecithin Intake in Japanese People. The Journal of Nutrition. 2005, Vol 135, Issue 6, pp 1451–1455.
[8] Gnen B. Lecithin and Lipotropics. Huntington College of health Sciences: Literature education Series on Dietary Supplements. 2004.
[9] Mayo Clinic Staff. Niacin to boost your HDL, 'good,' cholesterol. Mayo Clinic. 2021 Jan.
[10] D’Andrea E, Hey SP, Ramirez CL, Kesselheim AS. Assessment of the Role of Niacin in Managing Cardiovascular Disease Outcomes: A Systematic Review and Meta-analysis. JAMA Netw Open. 2019;2(4):e192224.
[11] McKenney J. New Perspectives on the Use of Niacin in the Treatment of Lipid Disorders. Arch Intern Med. 2004;164(7):697–705.
[12] Charach G, et al. The Role of Bile Acid Excretion in Atherosclerotic Coronary Artery Disease. International Journal of Vascular Medicine. 2012.
[13] Nutri-Link LTD. Bile Acids Make You Live Longer: a new understanding. White Paper Researched Leadership.
[14] Staels B, Fonseca VA. Bile acids and metabolic regulation: mechanisms and clinical responses to bile acid sequestration. Diabetes Care. 2009;32 Suppl 2(Suppl 2):S237-S245.
[15] Li W, Li B, Lv J, Dong L, Zhang L, Wang T. Choline supplementation improves the lipid metabolism of intrauterine-growth-restricted pigs. Asian-Australas J Anim Sci. 2018;31(5):686-695.
[16] Zhu J, Wu Y, Tang Q, Leng Y, Cai W. The effects of choline on hepatic lipid metabolism, mitochondrial function and antioxidative status in human hepatic C3A cells exposed to excessive energy substrates. Nutrients. 2014;6(7):2552-2571.
[17]Sivanesan S, Taylor A, Zhang J, Bakovic M. Betaine and Choline Improve Lipid Homeostasis in Obesity by Participation in Mitochondrial Oxidative Demethylation. Frontiers in Nutrition. 2018, Vol 5.
[18] McRae MP. Vitamin C supplementation lowers serum low-density lipoprotein cholesterol and triglycerides: a meta-analysis of 13 randomized controlled trials. J Chiropr Med. 2008;7(2):48-58.
[19] Uchida K, Nomura Y, Takase H, et al. Effect of vitamin C depletion on serum cholesterol and lipoprotein levels in ODS (od/od) rats unable to synthesize ascorbic acid. J Nutr. 1990;120(10):1140-1147.
[20] Fidanza A, Floridi S, Martinoli L, et al. Azione terapeutica della vitamina C sul metabolismo del coleste rolo [Therapeutic action of vitamin C on cholesterol metabolism]. Boll Soc Ital Biol Sper. 1979;55(6):553-558.
[21] Jacques PF. Effects of vitamin C on high-density lipoprotein cholesterol and blood pressure. J Am Coll Nutr. 1992;11(2):139-144.
[22] Ashor AW, Siervo M, van der Velde F, Willis ND, Mathers JC. Systematic review and meta-analysis of randomised controlled trials testing the effects of vitamin C supplementation on blood lipids. Clin Nutr. 2016;35(3):626-637.
[23] Ginter E, Bobek P, Kubec F, Vozár J, Urbanová D. Vitamin C in the control of hypercholesterolemia in man. Int J Vitam Nutr Res Suppl. 1982;23:137-152.
[24] Arrol S, Mackness MI, Durrington PN. Vitamin E supplementation increases the resistance of both LDL and HDL to oxidation and increases cholesteryl ester transfer activity. Atherosclerosis. 2000;150(1):129-134.
[25] Wang Q, Sun Y, Ma A, Li Y, Han X, Liang H. Effects of vitamin E on plasma lipid status and oxidative stress in Chinese women with metabolic syndrome. Int J Vitam Nutr Res. 2010;80(3):178-187.
[26] Maggi-Capeyron MF, Cases J, Badia E, et al. A diet high in cholesterol and deficient in vitamin E induces lipid peroxidation but does not enhance antioxidant enzyme expression in rat liver. J Nutr Biochem. 2002;13(5):296-301.
[27] Nagoor Meeran MF, Stanely Mainzen Prince P, Hidhayath Basha R. Preventive effects of N-acetyl cysteine on lipids, lipoproteins and myocardial infarct size in isoproterenol induced myocardial infarcted rats: an in vivo and in vitro study. Eur J Pharmacol. 2012;677(1-3):116-122.
[28] Franceschini G, Werba JP, Safa O, Gikalov I, Sirtori CR. Dose-related increase of HDL-cholesterol levels after N-acetylcysteine in man. Pharmacol Res. 1993;28(3):213-218.
[29] Lin CC, Yin MC. Effects of cysteine-containing compounds on biosynthesis of triacylglycerol and cholesterol and anti-oxidative protection in liver from mice consuming a high-fat diet. Br J Nutr. 2008;99(1):37-43.
[30] Korou LM, Agrogiannis G, Pantopoulou A, et al. Comparative antilipidemic effect of N-acetylcysteine and sesame oil administration in diet-induced hypercholesterolemic mice. Lipids Health Dis. 2010;9:23. Published 2010 Mar 6.
[31] Shimada K, Murayama T, Yokode M, et al. N-acetylcysteine reduces the severity of atherosclerosis in apolipoprotein E-deficient mice by reducing superoxide production. Circ J. 2009;73(7):1337-1341.
[32] Roozbeh J, Hedayati P, Sagheb MM, et al. Effect of zinc supplementation on triglyceride, cholesterol, LDL, and HDL levels in zinc-deficient hemodialysis patients. Ren Fail. 2009;31(9):798-801.
[33] Ranasinghe P, Wathurapatha WS, Ishara MH, et al. Effects of Zinc supplementation on serum lipids: a systematic review and meta-analysis. Nutr Metab (Lond). 2015;12:26. Published 2015 Aug 4.
[34] Koo SI, Williams DA. Relationship between the nutritional status of zinc and cholesterol concentration of serum lipoproteins in adult male rats. Am J Clin Nutr. 1981;34(11):2376-2381.
[35] Cho CH, Chen SM, Ogle CW, Young TK. Effects of zinc and cholesterol/choleate on serum lipoproteins and the liver in rats. Life Sci. 1989;44(25):1929-1936.
[36] Hooper PL, Visconti L, Garry PJ, Johnson GE. Zinc lowers high-density lipoprotein-cholesterol levels. JAMA. 1980;244(17):1960-1961.
[37] Asbaghi O, Sadeghian M, Fouladvand F, et al. Effects of zinc supplementation on lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2020;30(8):1260-1271.
[38] Pizzini A, Lunger L, Demetz E, Hilbe R, Weiss G, Ebenbichler C, Tancevski I. The role of omega-3 fatty acids in reverse cholesterol transport: a review. Nutrients. 2017 Oct 6;9(10):1099.
[39] McKenney JM, Sica D. Prescription omega-3 fatty acids for the treatment of hypertriglyceridemia. American Journal of Health-System Pharmacy. 2007 Mar 15;64(6):595-605.
[40] Chen H, McGowan EM, Ren N, Lal S, Nassif N, Shad-Kaneez F, Qu X, Lin Y. Nattokinase: a promising alternative in prevention and treatment of cardiovascular diseases. Biomarker insights. 2018 Jul 3;13:1177271918785130.
[41] Li X, Long J, Gao Q, Pan M, Wang J, Yang F, Zhang Y. Nattokinase Supplementation and Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Reviews in Cardiovascular Medicine. 2023 Aug 15;24(8):234.
[42] Peng D, Fong A, van Pelt A. the effects of red yeast Rice supplementation on cholesterol levels in adults. AJN The American Journal of Nursing. 2017 Aug 1;117(8):46-54.
[43] Cicero AF, Fogacci F, Banach M. Red yeast rice for hypercholesterolemia. Methodist DeBakey cardiovascular journal. 2019 Jul;15(3):192.
[44] Ali M, Al-Qattan KK, Al-Enezi F, Khanafer RM, Mustafa T. Effect of allicin from garlic powder on serum lipids and blood pressure in rats fed with a high cholesterol diet. Prostaglandins, Leukotrienes and Essential Fatty Acids (PLEFA). 2000 Apr 1;62(4):253-9.
[45] Warshafsky S, Kamer RS, Sivak SL. Effect of garlic on total serum cholesterol: a meta-analysis. Annals of internal medicine. 1993 Oct 1;119(7_Part_1):599-605.
[46] Lee SM, Kim CW, Kim JK, Shin HJ, Baik JH. GCG-rich tea catechins are effective in lowering cholesterol and triglyceride concentrations in hyperlipidemic rats. Lipids. 2008 May;43(5):419-29.
[47] Momose Y, Maeda-Yamamoto M, Nabetani H. Systematic review of green tea epigallocatechin gallate in reducing low-density lipoprotein cholesterol levels of humans. International Journal of Food Sciences and Nutrition. 2016 Aug 17;67(6):606-13.
[48] Doggrell SA. Berberine–a novel approach to cholesterol lowering: KONG W, WEI J, ABIDI P et al.: Berberine is a novel cholesterol-lowering drug working through a unique mechanism distinct from statins. Nat. Med.(2005) 12: 1344-1351. Expert opinion on investigational drugs. 2005 May 1;14(5):683-5.
[49] Li XY, Zhao ZX, Huang M, Feng R, He CY, Ma C, Luo SH, Fu J, Wen BY, Ren L, Shou JW. Effect of Berberine on promoting the excretion of cholesterol in high-fat diet-induced hyperlipidemic hamsters. Journal of translational medicine. 2015 Dec;13:1-9.
[50] Dong H, Zhao Y, Zhao L, Lu F. The effects of berberine on blood lipids: a systemic review and meta-analysis of randomized controlled trials. Planta medica. 2013 Apr;79(06):437-46.
[51] Dhewantara FX. Cholesterol-lowering effect of beta glucan extracted from Saccharomyces cerevisiae in rats. Scientia pharmaceutica. 2016 Mar;84(1):153-65.
[52] Yu J, Xia J, Yang C, Pan D, Xu D, Sun G, Xia H. Effects of oat beta-glucan intake on lipid profiles in hypercholesterolemic adults: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2022 May 13;14(10):2043.
[53] Chan MY, Heng CK. Sequential effects of a high-fiber diet with psyllium husks on the expression levels of hepatic genes and plasma lipids. Nutrition. 2008 Jan 1;24(1):57-66.
[54] Anderson JW, Davidson MH, Blonde L, Brown WV, Howard WJ, Ginsberg H, Allgood LD, Weingand KW. Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. The American journal of clinical nutrition. 2000 Jun 1;71(6):1433-8.
[55] Pellizzon MA, Billheimer JT, Bloedon LT, Szapary PO, Rader DJ. Flaxseed reduces plasma cholesterol levels in hypercholesterolemic mouse models. Journal of the American College of Nutrition. 2007 Feb 1;26(1):66-75.
[56] Prasad K. Dietary flax seed in prevention of hypercholesterolemic atherosclerosis. Atherosclerosis. 1997 Jul 11;132(1):69-76.
[57] Nazıroğlu M, Güler M, Özgül C, Saydam G, Küçükayaz M, Sözbir E. Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in ovariectomized mice fed high cholesterol. The Journal of membrane biology. 2014 Aug;247:667-73.
[58] Beheshti Z, Chan YH, Nia HS, Hajihosseini F, Nazari R, Shaabani M, Omran MS. Influence of apple cider vinegar on blood lipids. Life Science Journal-Acta Zhengzhou University Overseas Edition. 2012;9(4):2431-40.
[59] Gyawali D, Vohra R, Orme-Johnson D, Ramaratnam S, Schneider RH. A systematic review and meta-analysis of ayurvedic herbal preparations for hypercholesterolemia. Medicina. 2021 May 28;57(6):546.
[60] Kumar G, Srivastava A, Sharma SK, Gupta YK. Safety and efficacy evaluation of Ayurvedic treatment (Arjuna powder and Arogyavardhini Vati) in dyslipidemia patients: A pilot prospective cohort clinical study. AYU (An International Quarterly Journal of Research in Ayurveda). 2012 Apr 1;33(2):197-201.
[61] Patel S, Kumar K. A study on the effect of Yoga and diet-control on Body mass index and cholesterol level of the Obese Youth. Int J Sci Conscious. 2016 Mar;2(1):13-7.
[62] Prasad KV, Sunita M, Raju PS, Reddy MV, Sahay BK, Murthy KJ. IMPACT OF PRANAYAMA AND YOGA ON LIPID PROFILE IN NORMAL HEALTHY VOLUNTEERS. Journal of Exercise Physiology Online. 2006 Feb 1;9(1).
[63] Pan XH, Mahemuti A, Zhang XH, Wang YP, Hu P, Jiang JB, Xiang MX, Liu G, Wang JA. Effect of Tai Chi exercise on blood lipid profiles: a meta-analysis of randomized controlled trials. Journal of Zhejiang University. Science. B. 2016 Aug;17(8):640.
[64] Liu YN, Wang L, Fan X, Liu S, Wu Q, Qian YL. A Meta‐Analysis of the Effects of Tai Chi on Glucose and Lipid Metabolism in Middle‐Aged and Elderly Diabetic Patients: Evidence from Randomized Controlled Trials. Evidence‐Based Complementary and Alternative Medicine. 2021;2021(1):6699935.
[65] Kim M. The water-soluble extract of chicory reduces cholesterol uptake in gut-perfused rats. Nutrition Research. 2000 Jul 1;20(7):1017-26.
[66] Cha JY, Jeong SJ, Cho YS. Effect of chicory root extract on cholesterol metabolism in rats. Journal of Applied Biological Chemistry. 2001;44(3):131-4.
[67] Kim S, Kim J, Lim Y, Kim YJ, Kim JY, Kwon O. A dietary cholesterol challenge study to assess Chlorella supplementation in maintaining healthy lipid levels in adults: a double-blinded, randomized, placebo-controlled study. Nutrition journal. 2015 Dec;15:1-7.
[68] Ryu NH, Lim Y, Park JE, Kim J, Kim JY, Kwon SW, Kwon O. Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study. Nutrition journal. 2014 Dec;13:1-8.
[69] Grohmann T, Litts C, Horgan G, Zhang X, Hoggard N, Russell W, de Roos B. Efficacy of bilberry and grape seed extract supplement interventions to improve glucose and cholesterol metabolism and blood pressure in different populations—a systematic review of the literature. Nutrients. 2021 May 17;13(5):1692.
[70] Razavi SM, Gholamin S, Eskandari A, Mohsenian N, Ghorbanihaghjo A, Delazar A, Rashtchizadeh N, Keshtkar-Jahromi M, Argani H. Red grape seed extract improves lipid profiles and decreases oxidized low-density lipoprotein in patients with mild hyperlipidemia. Journal of Medicinal Food. 2013 Mar 1;16(3):255-8.
1. Bile Salts [Purified]: Bile salts support cholesterol metabolism by aiding in the breakdown of dietary fats and promoting the excretion of excess cholesterol. This process helps regulate cholesterol levels in the body.
2. Lecithin: Lecithin boosts the activity of enzymes like HMG-CoA reductase and cholesterol 7 alpha-hydroxylase, supporting cholesterol metabolism. By regulating these enzymes, lecithin helps balance cholesterol levels and reduce LDL cholesterol.
3. Vitamin B3 [Niacin]: Vitamin B3 (Niacin) lowers LDL cholesterol and triglycerides by limiting fat release from cells. It also raises HDL cholesterol by enhancing reverse cholesterol transport, contributing to better lipid balance.
4. Choline: Choline regulates genes involved in cholesterol transport and esterification, supporting healthy cholesterol levels. Its role in lipid metabolism helps maintain balance between LDL and HDL cholesterol.
5. Vitamin C: Vitamin C protects LDL cholesterol from oxidation caused by homocysteine, reducing the risk of plaque formation. Its antioxidant properties support cardiovascular health.
6. Vitamin E: Vitamin E reduces the oxidation of both LDL and HDL cholesterol, helping protect against atherosclerosis and supporting overall heart health.
7. N-Acetyl-L-Cysteine [NAC]: N-acetyl-L-cysteine (NAC) reduces the formation of reactive oxygen species from oxidized LDL cholesterol, helping prevent atherosclerosis and supporting cardiovascular health.
8. Zinc: Zinc reduces iron levels in arterial lesions, helping prevent oxidative damage and reducing the risk of plaque formation, supporting heart health.
9. Omega 3: Omega-3 fatty acids lower triglyceride levels by reducing liver production of triglycerides and increasing their clearance. They may also modestly increase HDL cholesterol and reduce LDL cholesterol, improving heart health.
10. Nattokinase: Nattokinase helps lower cholesterol by breaking down fibrin, improving blood circulation, and potentially reducing LDL cholesterol levels. Its cardiovascular benefits contribute to better lipid balance.
1. Sterols: Plant sterols reduce cholesterol absorption in the intestines by competing with dietary cholesterol, helping lower LDL cholesterol levels and supporting heart health.
2. Red Yeast Rice Extract: Red yeast rice contains monacolin K, a natural statin that inhibits HMG-CoA reductase, reducing LDL cholesterol synthesis in the liver and supporting healthier cholesterol levels.
3. Garlic Extract: Garlic lowers LDL cholesterol by inhibiting cholesterol synthesis in the liver. Its antioxidant properties also support cardiovascular health.
4. Epigallocatechin Gallate [EGCG]: Epigallocatechin gallate (EGCG) from green tea reduces LDL cholesterol by inhibiting its absorption and promoting excretion. Its antioxidant effects also protect cardiovascular health.
5. Berberine: Berberine lowers LDL cholesterol and triglycerides by increasing LDL receptor expression and reducing cholesterol synthesis in the liver, supporting better lipid balance.
6. Beta Glucan: Beta glucan binds to cholesterol in the digestive tract, helping remove it from the body and reducing LDL cholesterol absorption. Its effects support better heart health.
7. Chicory Root Extract: Chicory root reduces LDL cholesterol by increasing bile production, promoting the removal of excess cholesterol and supporting cardiovascular health.
8. Chlorella: Chlorella reduces LDL cholesterol and triglycerides by enhancing fat metabolism and inhibiting cholesterol absorption, supporting better cardiovascular health.
9. Grape Seed Extract: Grape seed extract reduces LDL cholesterol by inhibiting its oxidation and enhancing bile excretion, while also supporting HDL function, both of which help decrease plaque buildup and cardiovascular risk.
1. Psyllium Husk: Psyllium husk’s soluble fiber binds to cholesterol in the digestive tract, promoting its removal and reducing LDL cholesterol levels by slowing cholesterol absorption.
2. Flaxseed Oil: Flaxseed oil, (including flaxseed flour and flaxseed oil) is rich in alpha-linolenic acid (ALA) and lignans. It helps reduce LDL cholesterol by modifying fat metabolism and increasing bile acid excretion, supporting better heart health.
3. Apple Cider Vinegar: Apple cider vinegar’s acetic acid helps lower total cholesterol and triglyceride levels by promoting bile production and enhancing fat metabolism.
1. Ayurveda: Ayurveda uses herbs like guggul, along with dietary changes, to lower cholesterol levels and support cardiovascular health.
2. Yoga: Yoga practice, done regularly, improves physical fitness, helping lower LDL cholesterol and raise HDL cholesterol. Its stress-reducing effects also support cardiovascular health.
3. Tai Chi: Tai chi improves circulation and aids in weight management, helping lower LDL cholesterol and raise HDL cholesterol, contributing to better heart health.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Unhealthy Diet, Excessive Alcohol Consumption, Obesity
Books That You May Want To Read
How Nutrients Function
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Enzymes and Coenzymes: Enzymes catalyze biochemical reactions, while coenzymes assist in these processes by binding temporarily to enzymes. Together, they regulate digestion, energy production, immune responses, and various metabolic pathways.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
In cases of elevated cholesterol levels, it is recommended to:
Eat a whole-foods-based diet rich in fresh vegetables, fruit, meat, fish, whole grains, and healthy fats.
lower the amount of carbohydrates in your daily meal plan. The carbohydrates you consume should mainly come from non-starchy vegetables and whole grains.
incorporate a large serving of vegetables with every meal.
Consume one serving of fruit every day.
Vegetables, fruit, and whole grains are rich sources of soluble fiber, which helps reduce cholesterol levels. Psyllium is also a good option for increasing soluble fiber intake.
Eat antioxidant-rich foods, such as cruciferous vegetables, mushrooms, avocados, berries, apples, etc.
consume healthy fats, such as olive oil, flaxseed oil, cold-water fish, avocados, nuts, seeds, etc.
Eat foods rich in anti-inflammatory compounds, such as turmeric, garlic, onions, cruciferous vegetables, dark leafy greens, olives, avocados, berries, apples, etc.
Eat a variety of lean meats.
Season your meals with fresh and dried herbs and spices.
Use the following sweeteners: stevia, monk fruit powder, erythritol, or xylitol.
Drink mineral water and green and herbal teas.
Focus on eating home-cooked meals.
Commit to a steady eating schedule.
Furthermore, try the following:
intermittent fasting, which helps manage cholesterol levels.
regular exercise.
getting enough quality sleep.
stress reduction techniques, such as meditation, mindfulness, or yoga.
learning to read food labels, screening them for unwanted ingredients, and assessing their nutritional value.
Things To Avoid
High cholesterol levels should be addressed by avoiding the following:
processed, junk, and fast foods, which are packed with sugar, trans fatty acids, and refined carbohydrates.
fried foods, which contain a lot of fats, potentially oxidized fats.
refined carbohydrates, such as white flour, breads, pastries, baked goods, pastas, pizza dough, etc.
sugar and sugary foods and beverages. High blood glucose levels cause the glycation of sd-LDL particles and contribute to arterial plaque buildup.
alcohol consumption. Alcohol is high in carbohydrates.
Watch out for low-fat products. They may be advertised as heart-healthy; however, their decreased content of fat is often substituted with added carbohydrates.
fruit juices, both packaged and freshly squeezed. They are high in sugar and devoid of fiber.
Additionally, avoid the following:
smoking.
chronic stress.
sedentary lifestyle.
physical inactivity.
eating out too frequently.
weight gain, being overweight or obese.
medications that impact lipid metabolism: corticosteroids, antipsychotics, beta-blockers, and oral estrogens.