A Heart To Heart About Cholesterol

Since this weekend is Valentine’s Day, I thought it would be a good time to talk about heart health. Have you heard the dreaded phrase “Your cholesterol is too high?” I have. It was shocking to me since I eat a healthy vegetarian diet, do not smoke, exercise regularly and practice yoga and meditation. For most people a change of diet along with a daily exercise regiment is the key to lowering cholesterol. Healthy living is your absolute best defense not only against heart disease but against many other illnesses as well.

 Last year my total cholesterol came in at 280! Since in my case it is probably genetic (my parents are both deceased and I don’t remember them ever mentioning that they were getting their cholesterol checked) I knew I needed extra help to get it down. I have two Doctors…one where I live in New Jersey because it is convenient and another which is my holistic Doctor in New York City. I much prefer him but for blood tests it’s just easier to have a Doctor where I live. Naturally my conventional Doctor wanted me to go on Lipitor but for me that wasn’t an option. I am happy to report that my recent total cholesterol is 196 and the ratio of my LDL, HDL and triglycerides are in a normal range so I wanted to share how I did it without prescription drugs. I am not suggesting that the pharmaceuticals don’t work or that you shouldn’t take them. They are clearly effective. It’s a personal choice but it is just that…a choice.

First, I want to define the word “statin” which I will use frequently. A statin is a calls of drugs prescribed to lower cholesterol. This group includes lovastatin (Mevacor), pravastatin (Pravachol), simvastatin (Zocor), atorvastatin (Lipitor) and rosuvastatin (Crestor). I also want to give you some definitions and guidelines in case you are confused about the numbers, what they mean and where they should be:

Total cholesterol should be below 200 – That is ideal.

LDL – This is the low-density “bad” cholesterol. It carries cholesterol into the arteries where it sticks to the walls and builds up plaque that causes clogging. Here are the guidelines.

Below 100 - optimal

100-129 – Near optimal

130-159 - Borderline high

160-189 - High

190 and above – Very high

HDL – This is the high-density lipoprotein “good” cholesterol. HDL carries cholesterol back to the liver to be removed from the body to protect against heart disease.
60 and above – Optimal
Less than 40 – Low

Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells.
Above 200 – Too high
150 to 199 -Borderline high 
Below 150 – Ideal

Before you start taking any supplement, vitamin, herb, etc, you should consult your doctor especially if you are on any other medication.

My Personal Prescription

 In addition to my healthy eating, exercise and meditation regiment, I take a supplement called, Red Yeast Rice. Red Rice Yeast has been long used in China as a natural food coloring. It does not have the side effects of the pharmaceutical statins but it is a source of naturally occurring statins. Because of that I also took Coenzyme Q10 which is a powerful antioxidant. It is a substance made in the body and its main function is to convert food into energy. Studies show that CoQ10 can help to reduce blood pressure and support cardiovascular health. CoQ10 is depleted by statin drugs so it is important to take it as a supplement when taking any statin. Also helpful in preventing heart disease are Omega 3 fatty acids found in fish oil, walnuts and flax seeds. I would recommend taking a supplement by a reputable company. I like New Chapter, Bluebonnet and Mega Foods. Omega-3s have been shown to lower triglycerides, minimize inflammation, and increase HDL cholesterol (the good one).

SOME TIPS:
♥Even if you are taking a statin like Lipitor, it is never a substitute for eating well and living healthy.
♥Studies have shown that there is a link between stress and lipid abnormalities so practice some stress reduction. It can be anything from doing yoga, meditating to gardening or listening to music. Whatever helps you de-stress.

♥Try to eat only whole foods and limit your intake of meat and sugar. It may sound difficult but after a few    weeks of cutting back you will find that you feel better and don’t feel deprived at all. Also – if you do eat meat make sure it is ethically raised without chemicals or preservatives and grass fed.

♥Eat a rainbow of fruits and vegetables. The more colorful the better.

♥Eat good quality fats such as extra virgin olive oil and canola oil.
♥Eat fiber such as flax seeds and grains but don’t overdo the carbs.
♥Spice up your food with garlic, ginger and turmeric. They have anti-inflammatory properties. Inflammation    in the body is never good.
♥Eat a good piece of high quality dark chocolate this weekend! After all it is Valentines Day!

Always remember that the heart is our emotional center. It requires a healthy lifestyle but also a healthy emotional life. Always have love and compassion in your heart for everyone. Your words are very powerful and once they come out of your mouth, there is no turning back. Be careful what you put out to the universe. Practice forgiveness. Before you judge or criticize anyone think about how you are hurting them. Putting out good positive energy brings it right back to you.

I send you love,

Happy Valentine’s Day!