Three super-foods to naturally lower cholesterol

Cholesterol can sometimes seem like a big of an enigma, seemingly rising out of nowhere, with no apparent change in lifestyle. All of a sudden our Doctor is worried, and the discussion around medication begins.

Lipitor is the most widely prescribed medication in the world, so this challenge is certainly not unique to Australia or to a few individuals. But if you want to avoid medication, what can you actually do to naturally get your cholesterol down?

Well, quite a lot actually, which is great news. With my clients I take them through a six step process, but today I’ll share with you three superfoods for cholesterol, that you can start including in your diet today.

1. Extra Virgin Olive Oil (EVOO)- You probably already know that olive oil is good for your heart, the Mediterranean diet is rich in olive oil and those in the regions where this is the way of eating have been shown to have lower rates of heart disease than their Western counterparts. Previously it was thought however that this was just because of the ‘good’ fats (monounsaturated) in the olive oil, but recently scientists have discovered that there are also some antioxidants in EVOO that bring additional benefits. These are called polyphenols, and the higher the content, the better the cholesterol benefits. How can you ensure you’re getting a good dose of polyphenols in your EVOO? Make sure you buy EVOO instead of regular olive oil, it’s less refined and naturally has a higher content. Also, ensure you’re including it in your diet in its raw form, such as in salad dressings and as a fancy little flourish over your dinner. Cooking the oil destroys some of the good stuff. And finally, try and buy a brand that hasn’t travelled from the other side of the world. Fresh is best.

2. Turmeric – That wonderful yellow spice is rich in another polyphenol called curcumin. That’s the part that gives it the rich colour. Curcumin is anti-inflammatory, and this is very important for those with high cholesterol, as a chronic, low grade inflammatory state is needed for every step in the development of atherosclerosis. Reduce the inflammation and you’re on your way to turning things around. Curcumin has also been shown to improve the functioning of the blood vessel lining (endothelium), another important step in preventing disease progression. Use it in cooking curries, and keep an eye out for it fresh when it’s in season. It looks a lot like ginger, but with that yellow/orange colour that it’s known for. You can also buy the extract in tablet form, which is another great way to include it in your diet on a regular basis.

3.  Green tea – Polyphenols exist also in green tea, and they’re thought to be the contributing factor to the health benefits that are seen. In a study of 40,000 Japanese individuals, those with higher green tea consumption had lower rates of mortality (including from cardiovascular disease) compared to those who consumed less. In two other studies, the Zutphen Elderly Study and the Rotterdam Study, the risk of coronary heart disease and myocardial infarction was lower in heavy green tea drinkers. These studies reported that the lower risk seen in heavy green tea drinkers might be associated with the decrease in Triglycerides, Total and LDL cholesterol as well as HDL cholesterol increase observed for those individuals.

These studies have all shown that higher volumes is where the benefits really exist, so aim for at least 600mL per day.

These are just some of the foods that can contribute to lower cholesterol levels naturally. It’s great to know that there are some easy things you can do right now to take control over your heart health. So start thinking of these foods as part of your treatment, you really are what you eat.

What foods do you eat to maintain or lower your cholesterol levels?