by Dr. Zoltan P. Rona, MD, PHD
The so-called Ape Man Diet (primarily vegan, as demonstrated by what gorillas eat) has been shown to lower cholesterol as effectively as any statin. If you cannot fancy yourself as an ape, at least consume two or more servings of each of the following proven cholesterol lowering foods every day:
- Organic fermented soy products such as tempeh and miso contain saponins, which prevent the absorption of excess cholesterol from the gastrointestinal tract.
- High pectin fruits such as pears, apples, grapefruit and oranges also prevent cholesterol absorption. And drinking pomegranate juice lowers cholesterol because of its antioxidants and polyphenols.
- Garlic, onions, carrots, walnuts, almonds, oat bran cereal, milled (ground) flax seed, and seaweed products such as kelp, dulse and kombu lower cholesterol via their content of fiber, antioxidants and trace minerals.
Cholesterol Lowering Supplements
Cholesterol lowering with most of these natural remedies can take three months or longer to achieve. But unlike drugs, side effects of such products are minimal.
- Soluble fibers – such as psyllium, guar gum and pectin (15 grams or more daily).
- Milled flax seed – 15 grams or more daily.
- Curcumin – 1000 mg, 3 times daily – strongly anti-inflammatory and liver protective. It works to lower inflammation, tissue damage and ultimately high cholesterol levels.
- Omega-3 oils – 2000 mg twice daily – prevent abnormal blood clotting and reduce the risk of heart disease. Higher doses may be required by some individuals.
- Garlic – 1000 mg or more daily – eating real garlic cloves is preferred but social interactions may necessitate the alternative use of supplemental capsules.
- Coenzyme Q10 – 200 mg twice daily – a strong multi-purpose antioxidant with especially good cardiovascular protective properties.
- Niacin – 1000 – 3000 mgs daily (N.B. niacin can cause a red or flushing reaction, which is usually temporary and harmless and lessens with regular use; may cause liver irritation.)
- Inositol hexaniacinate – 600 to 1800 mgs daily – a compound of niacin and inositol which does not produce flushing or liver toxicity but costs more than regular niacin.
- Tocotrienols – 600 mgs or more daily – a form of vitamin E originating from rice bran oil which blocks the cholesterol synthesizing enzyme in the liver. Most vitamin E complex formulae include tocotrienols as part of the complex.
- Vitamin C – 3000 to 6000 mgs – lowers cholesterol, regenerates and reactivates vitamin E. Vitamin C protects the body from oxidant stress, thereby lowering cholesterol.
- Beta Sitosterol – (500 mg daily) More than 50 human and animal studies published in scientific journals since the 1960s show that beta-sitosterol has a powerful hypocholesterolemic effect in humans. It has a similar chemical structure to cholesterol. Beta-sitosterol interferes with cholesterol absorption, which prevents the rise in serum cholesterol. In one study (American Journal of Clinical Nutrition) there was a 42% decrease in cholesterol absorbed when taking beta-sitosterol before eating scrambled eggs. Beta-sitosterol is also believed to reduce serum cholesterol by inhibiting the intestinal re-absorption of circulating cholesterol, which is secreted in the bile.
- Berberine – 1000 mg three times daily – an extract of several herbs used for their antibiotic properties, plus cholesterol- and triglyceride-lowering ability. It also has antioxidant benefits.
- Artichoke leaf extract – 1000 mg three times daily – works to enhance bile acid production by the liver from cholesterol.
- Guggulsterones – 1000 mg daily – a resin from the Guggul tree with antioxidant properties; also able to lower cholesterol by regulating bile metabolism.
- Green tea extract (Theaflavin) – 500 mg three times daily – a polyphenol derived from catechins found in green tea that has both cholesterol-lowering and antioxidant effects.
- Red Yeast Rice – 1000 mg twice daily – if you are between 50 and 75 years old and have proven coronary artery disease or have had a heart attack you may want to take this naturally occurring statin as an anti-inflammatory preventive remedy. Side effects are minimal according to a 2005 study.
Dr. Zoltan P. Rona practices Complementary Medicine in Toronto and is the medical editor of The Encyclopedia of Natural Healing. He has also published several Canadian best selling books including Return to The Joy of Health. For more of his articles, see the website: www.mydoctor.ca/drzoltanrona