Pembroke Health + Wellbeing

Dietary Advice

Soluble Fibre

Soluble fibre appears to reduce LDL cholesterol by reducing cholesterol absorption in the intestines. Soluble fibre binds with cholesterol so that it is excreted.

Soluble fibre can be found as a dietary supplement, such as psyllium powder, or in foods such as:

• Oats, barley, brown rice
• Legumes(peas,beans)
• Some fruits such as apples, prunes, and berries, bananas, grapefruit
• Some vegetables, such as carrots, brussel sprouts, broccoli, sweet potatoes
• Drinking fresh juices such as carrot, celery and beet can also help to flush out fat from the bile in the live and this helps lower cholesterol

An apple a day helps keep cholesterol at bay!

Five to 10 grams a day of soluble fibre has been found to decrease LDL cholesterol by approximately 5%.

Other beneficial foods

• Garlic – Include in cooking as much as possible. Helps lower cholesterol and blood pressure. When preparing garlic crush the cloves first and allow to stand for a few minutes before cooking or adding to food, this allows the natural enzyme in garlic, alicin, to be released
• Cold water fish such as salmon
• Olive oil. Pure virgin olive oil appears to reduce serum cholesterol
• Raw nuts, especially walnuts and almonds which are rich in the amino acid arginine and have been found to be beneficial in lowering cholesterol levels

Plant Sterols and Stanols

Plant stanols and sterols (such as beta-sitosterol and sitostanol) are naturally-occuring substances found in certain plants. Amounts, however, are very small and it is often advisable to include foods in the diet which have been fortified with plant sterols and stanols, for example, benecol. Benecol, however, is high in sugar, so where there are any issues with blood sugar imbalances, it is advisable to use with caution. Consult with a nutritionist first.

Research suggests that plant stanols and sterols may help to lower cholesterol by blocking the absorption of cholesterol from the intestines.

Foods to eat more cautiously

• Eliminate from the diet all hydrogenated fats and oils – always check labels as there tends to be partially hydrogenated oils in lots of crackers, biscuits and cakes. Go for home-made where possible.
• Keep meat to a maximum of twice a week due to high saturated fat content. Consume fish, beans, seafood and vegetarian foods on other days.
• Eggs are ok – keep to about 3 times a week.
• Avoid margarines as butter substitutes as they contain trans fats
• Avoid coffee in large amounts as it can elevate blood cholesterol. Keep to a maximum of 2 a day.
• Reduce dairy intake and try alternating with rice milk or soya milk from time to time.

Stress

Stress can raise cholesterol especially where chronic. High levels of cortisol, a hormone which is released into the blood stream when we are stressed, triggers the release of fat into the blood stream, creating extra fuel for the body. If this fuel is not used up by the body, through movement of some kind, it raises cholesterol and triglycerides in the blood.

Exercise

Regular moderate exercise should be taken every day. For example, at least a half hour’s moderate to brisk walk daily.

Beneficial Supplements

Supplements should only be taken under the direction of a qualified health practitioner if statins or other medication are being taken as there are drug-nutrient interactions which can have negatives consequences

• Vitamin B3 has been said to mimic the effects of statins at lowering cholesterol. B3 is best taken in its non-flush form (niacinamide 500mg) As the B vitamins work synergistically it is a good idea to also take a B complex supplement. Take with food but take the 2 supplements at different times of the day in order to facilitate the absorption of the B3.The B vitamins are water soluble and therefore you will notice that urine will be discoloured yellow  – this is normal
• There is some research suggesting that artichoke leaf extract (Cynara scolymnus) may help to lower cholesterol. Artichoke leaf extract may work by limiting the synthesis of cholesterol in the body. Artichokes also contain a compound called cynarin, believed to increase bile production in the liver and speed the flow of bile from the gallbladder, both of which may increase cholesterol excretion. (should be avoided where there is any obstruction with bile ducts or gallstones – always consult your health care practitioner)

Reflexology

Reflexology over time may be beneficial at reducing cholesterol as it stimulates proper bile flow. Bile acids help reduce cholesterol by binding to them and thus enabling more efficient excretion of cholesterol.

Reflexology also has a proven track record in helping reduce stress levels. A course of 6 treatments at weekly intervals in conjunction with correct diet and lifestyle is recommended for those seeking to reduce cholesterol levels naturally.