Natural Approach Saved Me...

Keeping in mind each person is different, I would like to share what helped me lower my cholesterol in only 2 months.

Below is a list of things I implemented into my life to lower my cholesterol. I am not positive if it was a culmination of these things or one thing in particular. However, at the age of 29 (a few months from 30) I learned that my total cholesterol was 267, my AHDL cholesterol was 28 and my LDL could not even be calculated accurately because my triglycerides were 611. And my ALT was 61. After a complete, cold-turkey diet change and implementation of the following supplements, now my total cholesterol is 178, my AHDL cholesterol is 36, my LDL is 119.60, my triglycerides are 112 and my ALT is 41. All are in the normal range now.

I personally did not implement exercise, but know it provides numerous health benefits.

Prior to this, my diet consisted of complete junk. I ate whatever I wanted whenever I wanted and my weight and cholesterol were evidence of this. I lost 10 lbs prior to my life-style change and have lost another 20 lbs since. I consumed all fried foods, fatty foods, sugary foods, very few fruits/vegetables, butter in veggies and butter in/on most things, restaurant cheese dip/chips/salsa was my favorite - could eat 2 bags of these chips by myself, everything bad for you imaginable.

I did research online and found that certain foods/supplements would help lower cholesterol. Soy products, fiber - fruits/vegetables - whole-wheat products - oatmeal, flax seed products, raising good cholesterol by making my main fats olive oil, oil from fish, natural oils found in avocados, etc. - consumed in moderation, etc., citrus products - orange rinds specifically - marmalade, green tea

The American Heart Association's low-fat cookbook is a wonderful tool.

I aimed to consume more fresh fruits and vegetables above everything, especially when desiring a snack. I essentially have adopted the Mediterranean diet (Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber. Red wine is also consumed regularly but in moderate quantities.)

Instead of consuming the usual American diet of consuming a large portion of meat with small sides, I consumed larger portions of vegetables and fruits (fresh is better), whole-grain products, legumes and small portions of meats.

Many of the dietary items I started/continued consuming:

Increased water intake; especially with Emergen-C, still consumed 2 diet sodas daily and coffee, still consumed 1 beer and/or red wine on a regular basis

Green tea

Heart Health orange juice

Light chocolate soy-milk (delicious, texture is some-what like a water/powder drink mix)

Light vanilla soy-milk for cereal

Tofu

1% milk

Low-fat cottage cheese

Low-fat yogurts

Dannon Activia regular

Low-fat/light/fat-free cheeses, sour cream, spreads, mayo, dressings, etc.

Olive oil in moderation, I Can't Believe It's Not Butter Spray and spreads, non-stick sprays, no vegetable oil - canola oil only when completely necessary

No butter

I aimed to reduce the intake of white breads and bread products - consuming whole-wheat/whole grain breads. The higher the fiber content per serving the better. 12-grain breads, etc. Whole-wheat bagels, pitas, etc.

Low-fat/sugar loose granola

Brown rice

Whole-wheat flour

Whole-wheat cous cous

Whole-wheat or spinach tortillas

Whole-wheat pancakes with light or sugar-free syrup

Whole-wheat pastas

Baked Lays corn chips

Low-fat parmesan cheese

Low-fat soups for cooking purposes, low-fat/fat free spice packets; ranch dip mix, etc.

Splenda instead of sugar

Oatmeal

Egg substitute

Turkey bacon

Turkey Italian sausage links for pasta or alone

Healthy Choice hot dogs with whole wheat buns

Healthy Choice Bologna

White meat turkey lunch meat

Fish - salmon, tuna, talapia, etc. preferably grilled

Boneless, skinless chicken breasts - grilled mostly

White turkey meat

Ground white turkey meat instead of ground beef

Topped fresh salads with canned tuna (always in water or the envelopes - preferably albacore) or canned white meat chicken

Tried to eliminate pork consumption

Consumed very little beef did not consume any beef the first month (beef is my favorite meat - pork is my second, although I have always loved fish)

Sushi and edamame (boiled soy beans) and miso shiru (miso soup)

Fresh baby spinach and/or spring greens for salads instead of iceberg

On vegetable - the greener the better - spinach, broccoli, asparagus, etc.

Fresh fruits/vegetables

Grilled/steamed fresh vegetables

Frozen fresh vegetables

Frozen fresh berry medley - raspberries, blueberries, blackberries

Weight Watcher's frozen meals

My favorite snacks

Honey-nut cheerios

Carob covered almonds

Light string cheese

Activia strawberry yogurt

Pink grapefruit with splenda

Apples/oranges

Aimed to eat 1 apple, 1 orange, 1 grapefruit and one banana daily

Natural almonds/walnuts in moderation

Whole-wheat toast with I Can't Believe It's Not Butter spray and/or with Sugar free (splenda) orange marmalade

Whole-wheat multi-grain crackers with Happy Cow low-fat herb spread

Low-fat frozen yogurt

Hummus

Cottage cheese with canned mandarin oranges and splenda

The organic food store has many healthy yet delicious alternatives for snacking.


Dietary Supplements:

Flax Seed Meal - 2 tbs daily (tried to eat daily with oat-meal)

Wheat Germ - 2 tbs daily (tried to eat daily with oat-meal)

Renew Life The Digestive Company Liver Detox includes:
Morning Support Formula 2 capsules in the morning
Evening Support Formula 2 capsules in the evening

Nature's Plus The Energy Supplements Ultra Maximum Strength Garlite 1000 mg Odorless Garlic Supplement 1 tablet in morning

Solaray Dietary Supplement No Flush Niacin 500 mg 1 capsule in morning

Spring Valley Vitamin E 1000 IU In a Water-Soluble Base Dietary Supplement 1 softgel in the morning

Wild Oats Food Origins 100% Nutrient Value from Food Flax Seed Oil 1000 mg 2 softgels in the morning
(Suggests 2 - 6 softgels daily)

Nature's Way Alive! Dietary Supplement Whole Food Energizer Multi-Vitamin with Vitamins - Minerals 2 tablets in the morning
(Suggests 3 tablets daily)

Emergen-C Heart Health Powerful Antioxidant Formula Plant Steorols & Lycopene 1,000 mg Vitamin C Black Cherry Flavored Fizzy Drink Mix 2 to 4 packs daily
(I used any of the Emergen-C's)

Solaray Dietary Supplement Dong Quai Angelica Sinesis 550 mg 2 capsules in the morning
(Suggests 2 capsules once or twice daily - have been using this for female problems) Tweet