If you haven't read the first two parts to this three part blog, you can by clicking on these links...

Part I

Part II

One of the things we have not mentioned is, “What is your cholesterol suppose to be at?”   You may have known the target for LDL cholesterol used to be anything under 130.  Recently, the American Heart Association, along with their board members that have ties to prescription drug companies, lowered the number to 100.  They state the optimum level is 70, although, anything under 100 is considered very good.  More importantly, you want to have your LDL/HDL ratio at 1.00.  This is something a doctor would find very rare in practice but it is the ideal mark.  In this article, we will talk about simple adjustments to one’s lifestyle that will not only be a consequence of lowering your cholesterol, giving you the 1 to 1 LDL/HDL ratio but also improving your quality of life. 

Simple Steps to Reducing Your Cholesterol

1. EXERCISE: I cannot emphasize enough about exercise.  I call it, “Vitamin M.”  M means movement.  We all benefit from exercise.  I recommend exercising once a day.  All you need to do is raise your heart up for a specific amount of time.  Performing regular exercise per week will create healthy cholesterol levels.  If you don’t know where to start, here are a few things I do.  I might go cycling, swimming, jogging, walking or sometimes climb stairs.  I might engage in strength training or play causal football with my step-sons.  Every day, I make it a rule to either be outside or in the gym doing something physical.  Our body is designed for movement.  If we decrease motion, we are decreasing one’s life.  If you want yours to be healthy, you’ve got to move it. 
2. SUPERFOODS: two of the most important superfoods that I recommend to all my patients are, “Spirulina and Chlorella.”  The global effects and vast amount of nutrients in these two compounds will dramatically transform one’s health.  I recommend, if you are not used to eating these types of superfoods, to take them in capsule form.  They are available in most healthfood stores and we even offer a raw, organic product in our office. 
3. FIBER: psyllium husk is a great source of fiber.  Fiber is a natural sponge for cholesterol.  Increasing foods that are high in fiber.  You would want to consume about 40-50g of fiber per day.  You mainly want to find a source of fiber from raw vegetables, nuts and seeds (including flaxseeds, almonds and walnuts) with minimal amounts from fruit and whole grains to maximize your protection against cardiovascular disease.
4. DETOXING: It is very essential to detox every year.  Our bodies are bombarded with toxins every day.  From our foods to our clothes to our water.  Toxins is a cause to why it would elevate one’s cholesterol.  Shrimp has been caused to be high in cholesterol.  I always ask, “Is it the amount of cholesterol in shrimp or the amount of toxins found in shrimp?”  The level of toxicity from shrimp is based upon what they eat.  Anyhow, there are many types of detox programs out there but to redeem the most benefits of detoxing, it should come from a raw, wholefood detox program.  For more information on detoxing, click here. 
5. MINIMUM SUGAR: Sugar is in about everything we eat but it causes so much inflammation to our bodies.  It increases the level of triglycerides in our blood which will promote higher levels of cholesterol.  Since most Americans have a sweet tooth, there are healthy alternatives to sugar that are beneficial to one’s health.  Raw Organic Honey, Coconut Syrup, Stevia Extract (not TruVia which is processed, processed Stevia) and Raw Organic Turbinado Sugar.  Keep your sugar intake to a minimum and enjoy the overall health benefits.
6. GOOD FATS: You want to enjoy the benefit of healthy fats in your diet.  Foods like chia seeds, flax seeds, almonds, walnuts, cashews, pecans to name a few that contain healthy omegas.  A high quality fish oil and olive oil has global health benefits.  I am a big fan of Extra Virgin Coconut Oil and Avocados.  Every morning, I have what I call a, “Fat Shake.” It contains anywhere from 35 to 50g of saturated fat.  A healthy version of saturated fat.  Not all fat is bad for you and especially this source of fat is very beneficial not only to help with cholesterol but your brain, heart and every cell of your body. Here is the recipe.
   1. 1/3 can of Coconut milk
   2. ½ avocado (medium)
   3. 2 cups of almond milk
   4. 1 scoop - RAW Milk – Grass Fed Cow Whey Protein - Vanilla
   5. 1 Teaspoon of Raw, Vanilla extract
   6. 2 Teaspoons of Stevia (Stevia Leaf)
   7. 7.       REDUCE STRESS: high levels of cholesterol has been noted in people who are highly stressed out.  Here are a few techniques to help reduce your stress, adapt better to your environment and lifestyle stresses. 
      1. CHIROPRACTIC CARE – it helps your body to function, heal and adapt better.  If you adapt better to your environment, your body can function better.  If you can adapt to your stress better, are you less stressed out?  Not only does chiropractic help reduce stress, oxidative stress, DNA repair but it helps every single cell of your body, tissue and health systems within the body.
      2. YOGA – Helps one’s union within.  Yoga helps ease the mind, body and soul.  It is not only going to help you become more flexible but help you adapt better to everyday stress.  It calms the mind and helps one to be more centered.  I love practicing yoga and the benefits help me stay calm, less stressed and overall, loving life!
      3. MEDITATION: This is something I do every day and I could not live without it.  Meditation helps calm your mind, increase your focus, connect with your inner body/child and help you along the path of life.  Meditation decreases one’s stress and relaxes the body overall.   Meditation helps so much, medical doctors think I have too low of blood pressure.  On average, my heart rate and blood pressure is…  45-55 heart beats per minute and 95-105/55-65.  For my body type, it should be much higher.

Alternatively, you can find ways to boost your body's health naturally, the right way, by following the fundamental laws of nutrition, physical exercise, and avoiding foods that promote disease. If you do everything mentioned in this three part article, your cholesterol will drop very quickly, ultimately reaching 100 or less. Of course, always work with your chiropractor or naturopathic physician when engaging a new health strategy. Or, if you have a more conventional doctor, make sure he agrees with this strategy before beginning. If he doesn't agree that nutrition and exercise should be the first strategy for lowering cholesterol, fire him and find a new doctor. Better yet, ask your doctor for his own LDL cholesterol numbers. If it isn't under 100, find yourself a new doctor.

Yours in Health

Victor Manzo Jr. D.C.

www.HealthByDrVic.com