We have become a society dependent on pills. Whatever aches, pains, or disease process you may have, there is a pill to solve your problem. Never mind that all medications have side effects, pop the pill and deal with it! I am grateful that I was raised being treated for everything with ointments, poultices, herbs, and plants. If we had a chest cold, the treatment was Vicks Vapor Rub and sliced white onion secured by a binder. The next morning, the congestion would be gone. Once a month I place sliced onions on the soles of my feet and secure them with a sock, as I sleep. The next morning the onion looks cooked as it has extracted toxins from my body. A natural detox.

In treating high cholesterol (LDL), the go to standard for physicians is the “statins”. The first statin lovastatin, was approved September 1st, 1967. Nearly 54 years later and new cholesterol lowering drugs continue to be marketed. Statins work by blocking an enzyme that is involved in producing cholesterol. Some of the major side effects of statins are muscle pain, digestive problems, and liver damage. There are foods that elevate your “bad” or LDL cholesterol, however, there are countless healthy and tasty options that can lower your cholesterol.

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol in the digestive system and drags them out of the body. Some give you polyunsaturated fats which directly lower LDL. Others contain plant sterols and stanols which block the body from absorbing cholesterol.

Nuts are a good source of numerous health benefits. The unsaturated fat content raises your good cholesterol HDL, while lowering the unhealthy LDL. The fat prevents LDL from clogging your arteries, thus increasing your blood flow. This also benefits your blood pressure if you have hypertension. Nuts are high in calories so don’t go overboard with them. Aldi sells them 7 packs in a box, each pack has 100 calories.

Oats of course are an easy first step to lower cholesterol. Having a bowl of oats in the morning or cold oat based cereal like Cheerios gives you 1 to 2 grams of soluble fiber. Adding a banana or some strawberries gives you another half gram. Nutrition guidelines recommend 20 to 35 grams of fiber daily. The average American gets about half that amount.

Barley and other whole grains lower cholesterol as well as the risk of heart disease by delivering soluble fiber to your body.

Beans are rich in soluble fiber. It takes the body a while to digest them so you feel fuller longer after eating them. This helps with weight loss. There are so many varieties and ways to prepare them.

Eggplant and okra are low calorie veggies that are a good source of soluble fiber. Baked eggplant is delicious and I steam okra for a healthy side dish.

Vegetable oils such as canola, sunflower, safflower and others also help lower LDL. Apples, grapes, strawberries and citrus fruits contain pectin, a type of soluble fiber that lowers LDL.

Foods fortified with sterols and stanols extracted from plants prevents the body’s ability to absorb cholesterol. 2 grams of plant sterols or stanols per day can lower cholesterol by 10%.

Eating soybeans and foods made from them like tofu or soy milk lowers cholesterol. 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups soy milk) can lower LDL by 5% to 6%.

Eating fatty fish two or three times a week can lower LDL in two ways. It replaces red meat and delivers LDL lowering omega-3 fats.

Another less appealing way to get soluble fiber is fiber supplements. Metamucil and others provide about 4 grams of soluble fiber.

Start adding fruits, vegetables, whole grains, nuts, and plant sterols to your diet. Decrease your LDL and increase your HDL.

Please do not stop taking your medication, start by adding healthy food options. This will take some effort on your part but it’s worth it to eventually lower your cholesterol naturally and get off the pills.

Until next time,

Peace, Love, and Blessings