consciouseating
Eat Garlic – Garlic is a regular chemi-
“Let food be thy
cal factory, with lots of active ingredi-
ents that not only lower LDL, but also
medicine and let
function as powerful antioxidants and
blood thinners. Garlic lowers LDL by
thy medicine be dampening the activity of the main
thy food.”
cholesterol-producing enzyme in the
liver. Eating as little as a clove a day
has been shown to rev up the body’s
ability to dissolve blood clots, which
Eat or take Phytosterols – Phytos-
can precipitate a heart attack by sealing
terols, a plant’s version of cholesterol,
Ten ways to lower
off plaque-filled arteries.
are a highly effective means of reduc-
ing LDL because they masquerade as
Cholesterol Naturally
cholesterol and are absorbed into the
intestinal cells in lieu of cholesterol.
Phytosterol-fortified products on the
market, which have an excellent safety
record, range from orange juice to
yogurt. One favored phytosterol supple-
Take Metamucil – When people think
ment is Cholest-Off. The single caveat:
of laxatives, they think about regular-
Absorption of fat-soluble vitamins may
ity. But the psyllium seed husk fiber
decrease with phytosterol intake. Fol-
in Metamucil is one of nature’s most
lowing the government-advocated “5-
potent cholesterol-lowering agents.
a-day” intake of fruits and vegetables
It lowers LDL by promoting bile acid
offsets this
excretion (somewhat like oats) and by
effect.
preventing the absorption of cholesterol
into the body. A healthy digestive tract
Eat Soy Protein – Soy foods are low
is a bonus.
in saturated fat, cholesterol-free and
packed with vitamins, minerals and
Walk – Walking is one of the simplest,
fiber. Soy is a near-perfect protein
safest and least expensive LDL-lowering
choice instead of animal protein. Soy
strategies. Walking just 30 minutes a
contains isoflavones, hormone-like sub-
day protects the heart by increasing the
stances that lower LDL by promoting an
size of LDL particles (bigger is better),
increase in uptake of LDL by the liver.
decreasing inflammation and targeting
Soy also exhibits a strong antioxidant
dangerous belly fat. Just remember to
capacity, linked with decreased inflam-
pick up the pace, because faster is bet-
mation of the arteries. Don’t be mis-
ter for health and longevity.
led by the bad press soy has received
lately. The U.S. government has given
Adopting these 10 simple steps into our
soy its stamp of approval as a safe food
day is a proven, effective alternative or
to help prevent heart disease. Soy is
complement to prescription medications
not only a heart-healthy food, it is also
for lowering cholesterol and preventing
associated with reduced risk of cancers.
heart disease. As Hippocrates counseled
Two thirds of the world’s population
long ago, “Let food be thy medicine and
eats soy.
let thy medicine be thy food.”
Janet Bond Brill, Ph.D., is a registered
dietitian, licensed dietitian/nutrition-
ist and author of Cholesterol Down: 10
simple steps to lower your cholesterol
in 4 weeks—without prescription drugs.
She’s a nationally recognized nutrition,
health and fitness expert, specializing in
cardiovascular disease prevention. Visit
CholesterolDownBook.com
or
DrJanet.com.
Collier / Lee Counties February 2009 4
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