Negin in Grenada
03-28-2008, 01:21 AM
Debbie, my parents have followed most of the tips below and have had no need for cholesterol meds. I did lots of research and have been following much of this through the years. This is a good reminder for me :). My suggestion: do as much as you can yourself for 3 mths or whatever your Dr. suggests. If your numbers don't go down, then you may need to consider meds :unsure:. Some of these tips may be a bit "controversial". Trust me on this, it's worked on many. Given to me by our naturopath family friends. These are more tips than recipes. Sorry that I don't have any specific recipes.
Polyunsaturated and unsaturated fats
These are liquids such as fish oils and vegetable oils - olive oil, peanut, safflower and soy oils, and are found in fish and chicken. These are essential for reducing cholesterol. My parents and I take this http://www.amazon.com/Carlson-Laboratories-Finest-Lemon-Flavor/dp/B0001VKNSM/ref=pd_bbs_sr_3?ie=UTF8&s=hpc&qid=1206684639&sr=8-3
Try to eat fish at least three times a week – particularly oily fish such as canned sardines, salmon, and tuna.
Olive oil – and certain other foods like nuts, avocados, canola oil and peanut oil are very good. Supplement your diet with 2 or 3 tablespoons of olive oil each day. If you don’t use it in your salads or cooking at all, then try to eat 1 or 2 teaspoons of it with each meal. Olive oil appears to be the best and safest of all. Olive oil reduces LDL (bad) cholesterol. If the only change you make in your diet is to replace butter and margarine with olive oil, you will have made a big step towards health and healing.
The less saturated and solid fats (margarine, processed cheese, lard, and fats from all meats – beef and lamb) the better.
Refined Sugar is often said to be the worst thing for people with high cholesterol :no:. Natural sugars – from honey and fresh fruits are good :clap:.
Lecithin Granules or Powder :thumb: :thumb:
Lecithin works like magic in reducing cholesterol.
http://www.amazon.com/Bobs-Red-Mill-Lecithin-Granules/dp/B000EDK7F6/ref=sr_1_4?ie=UTF8&s=hpc&qid=1206684933&sr=1-4All you need is one tablespoon of lecithin granules or powdered lecithin three times a day. You just mix it in into a drink, cereal, yogurt, etc. If a person eats enough lecithin, the cholesterol can be reduced regardless of how much cholesterol is eaten in the diet. Many doctors have successfully reduced cholesterol with lecithin. In one study (don't ask me when I got this or where, but I read this some years ago), when two tablespoons were given at each meal to patients who had very high levels of cholesterol and who had suffered heart attacks, within three months their cholesterol levels fell dramatically, although no other dietary change was made. In one case the cholesterol went down from 1,1012 to 186 milligrams. Even as little as a tablespoon of lecithin daily has sometimes reduced the cholesterol level. The powdered form is much better than the capsules.
Eggs
Because eggs are rich in lecithin, you can still continue to eat them.
Liver is fine also. It not only contains lecithin, vitamin B6, cholin and inositol, but also has less saturated fat than any other meat. Your body needs a certain amount of “good” cholesterol. Low-fat and low-cholesterol diets have often achieved the opposite from what was hoped. Low-cholesterol diets throw the liver into a frenzy of cholesterol-producing activity, causing the amount in the blood to decrease. People who have successfully reduced their cholesterol levels dramatically have continued to eat eggs and liver. Doctors often tell their patients to avoid such excellent foods as eggs, liver, kidneys, butter, and whole milk. These foods, especially liver, supply the very nutrients needed to reduce cholesterol. When no cholesterol is obtained from the diet, the body produces cholesterol far more rapidly than when the intake is high.
Wheat Germ is very good too. Like lecithin, a few tablespoons a day, is what you need.
Niacin (up to 500 mg) may lower both total cholesterol and LDL cholesterol. Be careful at first, since niacin causes you get to hot and flushed, but only at first. Don’t use niacinamide, it’s not effective. Niacin is found in chicken – especially chicken breast, liver, tuna, fish, brown rice, whole wheat bread, wheat germ, eggs, milk, yogurt, avocado, parsley, peas, dates, figs, and prunes.
B-complex tablets preferably one that has inositol (100 – 300 mg three times daily)
Cholin (100-300 mg three times daily). Cholin is found in liver, wheat germ kidneys, lecithin, egg yolk, beans, lentils, spinach, cabbage, lettuce, leafy greens, wheat germ, whole wheat bread, whole grain cereals, and fish. Without enough cholin, cholesterol levels are usually high.
Inositol (Vitamin B8) is found in oatmeal, bran, wheat germ, whole grain cereals, cantaloupe, grapefruit, dried fruits, citrus fruits, raisins, beans, cabbage, and liver.
Pectin is found in many fruits and vegetables – such as citrus fruits (particularly grapefruit), tomatoes, potatoes, and spinach.
Pectin is also found in beans. In one experiment, men who ate 1 ˝ cups of cooked beans a day lowered their cholesterol by 20 per cent in just three weeks. Try to have at least one cup of cooked beans every day. All beans including kidney beans, lima beans, black-eyed peas, and lentils are good.
Carrots
Try to eat two carrots a day. Some have lowered their cholesterol levels by 10 to 20 percent just by eating two carrots a day.
Cabbage, broccoli, and onions are also good.
Coffee
Cholesterol levels have been found to be dramatically higher in people who drink two or more cups of coffee per day.
Vitamin B6 (up to 100 mg) is very effective in reducing cholesterol. If you have enough B6, you can remember your dreams clearly. If you are lacking B6, you don’t remember your dreams clearly. Without enough B6, blood cholesterol can’t be kept at a normal level. B6 is found in liver, chicken, bran, wheat germ, whole wheat bread, whole grain cereals, cabbage, potatoes, carrots, peas, broccoli, sweet potato, avocado, banana, cantaloupe, eggs, and milk.
Magnesium (400 mg) is very effective in reducing cholesterol. In one study, individuals having high levels of magnesium in their diets have averaged 170 mg of cholesterol; those with low levels of magnesium have averaged 470 mg of cholesterol. Magnesium is found in canned tuna, tofu, raisin bran, bran flakes, brown rice, beans, spinach, cabbage, lettuce, leafy greens, potato, parsley, brown rice, almonds, fish, bananas, mangoes, figs, lemons, grapefruit, apples, and wheatgerm.
Vitamin B12 (up to 10 mcg) decreases cholesterol. Vitamin B12 is found in beef liver, canned tuna, eggs, milk.
Vitamin C (1000 mg) up to three times daily can raise the levels of good cholesterol (HDL). Vitamin C is found in papaya, broccoli, green pepper, cantaloupe, citrus fruits, kiwi, tomato soup, and baked potato.
Calcium (up to 1000 mg) daily has been found to lower cholesterol. Calcium is found in beef liver, yogurt, canned sardines, almonds, milk, figs, tofu, spinach, oatmeal, and broccoli.
Zinc (Up to 15 mg daily) has been found to reduce cholesterol deposits. Zinc is found in whole grain cereal, liver, fish, chicken, dark turkey, spinach, beans, lentils, cabbage, lettuce, lima beans, bran, whole wheat bread, wheat germ, whole grain cereals, pumpkin seeds, eggs, milk, and bananas.
Oat bran is said to reduce cholesterol. You should eat ˝ cup of oat bran a day cooked as cereal or made into muffins. Although oat bran has more soluble fiber, oatmeal can also lower cholesterol.
Garlic
Two capsules of garlic three times a day or at least two cloves of garlic a day has lowered cholesterol levels by up to 44 points. Garlic lowers cholesterol while increasing HDL (healthy) cholesterol and reducing LDL (bad) cholesterol.
Soluble Fiber is found in oats, dried beans, peas, lentils, some fruits and vegetables, oat bran, corn, barley, and brown rice. Soluble fiber reduces and controls cholesterol levels. It reduces the LDL (bad) cholesterol. Try to eat 2/3 cup of oat bran cereal or one cup of beans per day.
Yogurt is said to lowers cholesterol absorption (the less sugar, the better). My guess is that plain yogurt is the best with acidophilus.
Omega-3 fatty acids lower cholesterol
Green tea has been found to lower cholesterol. Try to drink 2 cups a day.
Small, Frequent Meals
Try to eat smaller and more frequent meals rather than a few big meals. Cholesterol soars when only one or two meals are eaten daily. It decreases when small, frequent meals are obtained.
Relaxation can lower cholesterol (easier said than done!)
Regular, Brisk Exercise such as one hour of walking at least three times a week will work wonders. More physical exercise helps raise your HDL cholesterol and lower your LDL cholesterol.
HTH.
Negin in Grenada
03-28-2008, 04:08 PM
Negin, I'd love to see some of your juice recipes -- especially for high cholesterol and/or high blood pressure if you have any . . . two things we are working on here. Thanks!
Lisa and others, I like to vary my juices every few days. That way, I get more benefits and I don't get bored :).
HIGH CHOLESTEROL
Garden Salad Special
3 broccoli flowerets
1 garlic clove
4-5 carrots or 2 tomatoes
2 stalks celery
1/2 green pepper
Put them all in the juicer (as w/all the recipes)
Ginger Hopper
1/4-inch slice ginger root
4-5 carrots
1/2 seeded apple
Potassium Broth
1 handful spinach
1 handful parsley
2 stalks celery
4-6 carrots
Anti-Cholesterol Cocktail
Handful parsley
Handful spinach
1 garlic clove
4 carrots
Dash Tabasco sauce (not for hot-sauce-wimp-me :happyno:)
Sprout Salad Express
Handful spinach
Handful alfalfa sprouts
4-5 carrots
1 seeded apple
Monkey Shake
1/2 orange (peeled)
1/2 papaya (peeled)
1 banana
Juice orange w/papaya.
Place juice and banana in blender or food processor.
Berry Cantaloupe Shake
1/2 cantaloupe, with skin
5-6 strawberries
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HIGH BLOOD PRESSURE
Potassium Broth
1 handful spinach
1 handful parsley
2 stalks celery
4-6 carrots
Sweet Potassium Shake
1/2 cantaloupe
1 banana
Juice cantaloupe.
Place juice and banana in blender/food processor.
Sweet Calcium Shake
1 pint strawberries
6 oz. silken tofu
Juice strawberries.
Place juice and tofu in blender/food processor.
Sweet Magnesium Smoothie
1 pint blackberries
1 ripe banana
2 oz. silken tofu
1 tbsp. brewer's yeast
Juice berries.
Place juice, banana, tofu, and yeast in blender/food processor.
Calcium-Rich Cocktail
3 kale leaves
Small handful parsley
4-5 carrots
1/2 seeded apple
Harvest Soup
2-3 garlic cloves
1 kale leaf
l large tomato
2 stalks celery
1 collard leaf, chopped
Juice garlic, kale, tomato, celery.
Place in saucepan. Add chopped collards and gently heat.
Garlic Express
Handful parsley
1 garlic clove
4-5 carrots
2 stalks celery
Magnesium Drink
1 garlic clove
Small handful parsley
4-5 carrots
2 stalks celery
These are all from the book Juicing For Life by Cherie Calbom and Maureen Keane. An excellent book :thumb: :thumb:.
Okay ... now I'm off to go and juice. Typing this up has motivated me :).
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