60 Softgels

Heart health and high cholesterol

Although they are not the only major risk factors, high LDL (“bad”) cholesterol and low HDL (“good”) cholesterol are associated with a high risk of heart disease. Cholesterol problems do not produce immediate symptoms, so regular visits to a doctor are needed.

Treatment—People with high LDL cholesterol are advised to reduce consumption of dietary cholesterol and saturated fats.
Lifestyle changes—Exercise increases protective HDL cholesterol, even just walking can help!

Self-care for high cholesterol can be approached in a number of ways—but it can be hard to know just where to start. To make it easier, our doctors recommend trying these simple steps first:

Cut the bad fats
Foods that contain saturated fat, hydrogenated fat, and cholesterol (such as animal products; fried foods; and sweet, baked snacks) can raise cholesterol
Reduce risk with fiber
Add whole grains, legumes, fruits, and vegetables to your meals to reduce heart disease risk
Raise “good” cholesterol with exercise
Start a regular exercise program to help raise HDL cholesterol
Add soy protein to your diet
30 grams (about one ounce) a day of powdered soy protein added to food or drinks can help lower cholesterol
Try plant sterols and stanols (natural vegetable fats)
Take 1.6 grams a day as a supplement or in specially fortified margarines to help reduce cholesterol
Check out policosanol
Take 10 to 20 mg a day of a product extracted from sugar cane to help lower cholesterol
Get some garlic
600 to 900 mg a day of a standardized garlic supplement may help lower cholesterol and prevent hardening of the arteries
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading the full high cholesterol article for more in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and lifestyle changes that may be helpful.

Although it is by no means the only major risk factor, elevated serum (blood) cholesterol is clearly associated with a high risk of heart disease.

Most doctors suggest cholesterol levels should stay under 200 mg/dl. As levels fall below 200, the risk of heart disease continues to decline. Many doctors consider cholesterol levels of no more than 180 to be optimal. A low cholesterol level, however, is not a guarantee of good heart health, as some people with low levels do suffer heart attacks.

Medical laboratories now subdivide total cholesterol measurement into several components, including LDL (“bad”) cholesterol, which is directly linked to heart disease, and HDL (“good”) cholesterol, which is protective. The relative amount of HDL to LDL is more important than total cholesterol. For example, it is possible for someone with very high HDL to be at relatively low risk for heart disease even with total cholesterol above 200. Evaluation of changes in cholesterol requires consultation with a healthcare professional and should include measurement of total serum cholesterol, as well as HDL and LDL cholesterol.

The following discussion is limited to information about lowering serum cholesterol levels or increasing HDL cholesterol using natural approaches. Because high cholesterol is linked to atherosclerosis and heart disease, people concerned about heart disease should also learn more about atherosclerosis.

Reliable and relatively consistent scientific data showing a substantial health benefit.
Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support and/or minimal health benefit.

What are the symptoms of high cholesterol?
This condition does not produce symptoms. Therefore, it is prudent to visit a health professional on a regular basis to have cholesterol levels measured.

People with high cholesterol are commonly advised to reduce their consumption of dietary cholesterol and saturated fats.

Dietary changes that may be helpful
Eating animal foods containing saturated fat is linked to high cholesterol levels and heart disease. Significant amounts of animal-based saturated fat are found in beef, pork, veal, poultry (particularly in poultry skins and dark meat), cheese, butter, ice cream, and all other forms of dairy products not labeled “fat free.” Avoiding consumption of these foods reduces cholesterol and has been reported to reverse even existing heart disease.

Unlike other dairy foods, skimmed milk, nonfat yogurt, and nonfat cheese are essentially fat-free. Dairy products labeled “low fat” are not particularly low in fat. A full 25% of calories in 2% milk come from fat. (The “2%” refers to the fraction of volume filled by fat, not the more important percentage of calories coming from fat.)

In addition to large amounts of saturated fat from animal-based foods, Americans eat small amounts of saturated fat from coconut and palm oils. Palm oil has been reported to elevate cholesterol. Research regarding coconut oil is mixed, with some trials finding no link to heart disease, while other research reports that coconut oil elevates cholesterol levels.

Despite the links between saturated fat intake and serum cholesterol levels, not every person responds to appropriate dietary changes with a drop in cholesterol. A subgroup of people with elevated cholesterol who have what researchers call “large LDL particles” has been reported to have no response even to dramatic reductions in dietary fat. (LDL is the “bad” cholesterol most associated with an increased risk of heart disease.) This phenomenon is not understood. People who significantly reduce intake of animal fats for several months but do not see significant a reduction in cholesterol levels should discuss other approaches to lowering cholesterol with a doctor.

Yogurt, acidophilus milk, and kefir are fermented milk products that have been reported to lower cholesterol in most, but not all, double-blind and other controlled research. Until more is known, it makes sense for people with elevated cholesterol who consume these foods, to select nonfat varieties.

Eating fish has been reported to increase HDL cholesterol and is linked to a reduced risk of heart disease in most, but not all, studies. Fish contains very little saturated fat, and fish oil contains EPA and DHA, omega-3 fatty acids that appear to protect against heart disease.

Vegetarians have lower cholesterol and less heart disease than meat eaters, in part because they avoid animal fat. Vegans (people who eat no meat, dairy, or eggs) have the lowest cholesterol levels, and switching from a standard diet to a vegan diet, along with other lifestyle changes, has been reported to reverse heart disease in controlled research.

Return to main Cardio Krill Oil page