Lower Your Cholesterol and Keep Your Brain Healthy

A few weeks ago a dear friend of ours found out his cholesterol was too high. The doctor prescribed medication to lower his LDL and recommended an Omega 3 supplement. The side effects of the drugs used for lowering cholesterol worried me because they have been associated with changes in mental health. My first thought went to diet changes, researching further, I found Six tips to lower cholesterol naturally and keep your brain healthy. 

Today, an astounding 49.2 percent of people over 65 take cholesterol-lowering medications compared to the less than two percent of Americans taking the drug in the late 1980s and early 1990s.

It’s possible that Americans have increased their intake of food-related cholesterol, and it’s possible that the pharmaceutical companies see medication as a way to fill their bank accounts while the consumers deal with the side effects of the medicines. I will suggest it’s a combination of the two with the second taking top place. 

I’m not an advocate of not taking medications; I am an advocate of doing your homework and using natural solutions first as a preventative method for avoiding any disease but also to support overall wellbeing. Studies like this one at Psychiatric Times find that there are risks associated with Cholesterol-lowering drugs and depression and suicide risk. These studies show depression connections between low cholesterol and high cholesterol, so we must work at the most natural balance for body and mind. 

There are solutions we can try before we take the highly prescribed medications. Adding natural strategies to reduce your LDL and increase your HDL, balancing overall cholesterol for prevention and lowering overall risk of heart disease and stroke is a start.  

I was proud of our friend when his wife reached out looking for alternatives to medication and wondered if there were additional supplements he could take to support a healthy cholesterol level. Not wanting to take medicine, they understood that unless cholesterol stems from a genetic defect, there are natural solutions to help him and in doing so, avoid the side effects of the medications prescribed. 

First, you should know cholesterol is actually very important and we need it to be healthy.

Cholesterol is a type of fat found in our blood. The liver makes about 80% of cholesterol the remainder we get from the foods we eat.  

There are two kinds of cholesterol. 

LDL ( Low-density lipoprotein) is what we often hear called “bad,” cholesterol. LDL cholesterol can build up in your arteries and form fatty deposits called plaque.

HDL (High-density lipoprotein) is the “good,” cholesterol. It transports excess cholesterol out of your arteries to your liver, which removes it from your body.

We need some cholesterol to make hormones like estrogen and testosterone, including the stress hormone cortisol as well as vitamin D, and digestive fluids. The brain has a higher cholesterol content than any other organ with twenty-five percent of the body’s cholesterol found there.  Cholesterol helps our organs function properly.

Let me emphasize this – Our brain needs cholesterol to work properly. 

The problem arises when  Cholesterol floats around in our blood and can get into the walls of the blood vessels. This process can cause the blood vessels to get hard, narrow, and even get clogged. Over time this can lead to heart attack and stroke.

 Having more HDL cholesterol can offer some protection against developing heat-related illnesses, including heart attacks and strokes.

What Causes High Cholesterol?

In the diet, cholesterol comes from saturated fats found in meats, eggs, and dairy products. Consuming processed foods, refined grains, sugars, and a diet high in Omega-6’s but low in Omega 3- ’s lead to high cholesterol. Some vegetable oils made from coconut, palm, and cocoa are also high in saturated fats. Excess intake can cause LDL levels in the blood to rise. 

 Smoking, obesity, and lack of exercise also contribute to unhealthy levels of cholesterol.

There is a solution other than medication to lower your risk of high cholesterol and even lower LDL while raising HDL and keep your brain Healthy. 

Here are Six Tips to Naturally Lower Your Cholesterol and Keep Your Brain Healthy. 

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Change Your Diet 

Exclude meats high in saturated fats such as red meat ( if you do choose red meat purchase grass-fed cuts with 30% or less fat), pork, and lamb. Exclude high carb foods such as bagels, bread, flour-filled treats, and processed foods. If it does not come in a package you are more than likely safe. Sugars, wine, salad dressing, sodas, and desserts and processed grains need to be minimized as well.  

Add,  Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose Omega-3 rich fish at least two times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties and never farm-raised. Better still, consume protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat or in addition to meat. Most of your diet should be fiber-rich foods, especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables.

Decrease your weight

Shedding just 5–10 percent of your total body weight helps to reduce triglycerides and increase HDL levels. This weight loss won’t affect your LDL levels but may support improvement in overall cholesterol. 

Take Psyllium Husks

Take one teaspoon of Psyllium husks 15 – 30 minutes before a meal. I have found the powder to be more effective than capsules. We use this brand. Psyllium Husks can be used for keto bread, to treat constipation, aid in weight loss, and normalizes blood sugar. 

Supplement with Niacin ( B3) 

Studies have suggested that time-released niacin helps to reduce LDL levels, raise HDL levels, and reduce triglycerides.  But the recommended dietary allowance for B3 is only 18 mg a day, far less than the amount needed to improve cholesterol levels. On average, it can lower LDL (“bad”) cholesterol levels by 10%-25%. Doses of niacin as low as 50 mg and as high as 12 grams each day have been used.

The biggest increases in HDL and decreases in triglycerides occur at 1200 to 1500 mg/day. Niacin’s greatest effects on LDL occur at 2000 to 3000 mg/day. These are high does and should be considered with your health care professional. Niacin does come with side effects such as itching and burning. Start slow. Looking past the side effects which I have found to be minimal.

Niacin is also beneficial in treating depression. Some say it reduces feelings of sadness and hopelessness, and others say it made their depression completely go away.

Use Essential Oils 

Essential oils are potent substances and some of my favorites support for living well naturally including lowering cholesterol while keeping your brain healthy. Promising studies suggest taking essential oils can aid in healthy cholesterol levels. Here is a simple recipe to try.

Clove  and lemongrass oil blend

Combine two drops of Young Living lemongrass Vitality oil and one drop of Young Living clove Vitality oil, 2 drops Young Living grapefruit Vitality oil with 5 ml of carrier oil. Ingest in capsule form.

I have personally have found Essential oils to be one of my favorite moods boosting supports too! 

Exercise 

Moderate physical activity can help raise HDL cholesterol, the “good” cholesterol. Work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Creating a daily habit and sticking with it will yield the most benefit. 

I hope you will consider looking further into these lifestyle changes while you work with your healthcare professional to balance your cholesterol naturally for well mind and body. 

Curious about foods that are high in fiber, provide good brain fats, moderate proteins, and lower carbs? Try my Mind Full Promise Challenge. A month-long email series with four weeks of recipes to live life WELL! 

XO,

Steph

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