Cholesterol

An estimated 31.9 million adults (>/= 20 years of age) have a total serum cholesterol greater than 240, with a prevalence rate of 13.8%. The prevalence of abnormal lipids in youths ages 12 to 19 was 20.3%.¹ As the dietary habits found in the Standard American Diet continue, prevalence rates will continue to increase among adults and children.

A cholesterol panel includes total cholesterol, LDL (low density lipoprotein), and HDL (high density lipoprotein) levels. LDL is referred to as “bad cholesterol” and HDL as “good cholesterol.” Cholesterol is packaged into lipoproteins when circulating in the blood; LDL carries cholesterol to the cells, and HDL delivers the excess back to the liver where it is broken down. Specialized lipid blood tests are able to evaluate the size and particle number of LDL. Having elevated numbers of small dense LDL particles increases CV risk. As these particles interact with and are degraded by white blood cells in an inflammatory environment that can arise from eating a SAD diet, foam cells form, and LDL can now easily accumulate as plaque build-up. Cholesterol plaque that covers the inner lining of arteries can cause obstruction and block blood flow to various organs. Ruptured cholesterol plaque can quickly form clots in arteries, leading to blockages.

• In the heart, this can lead to chest pain, progressing to heart attacks.
• In the kidneys, this can lead to renal disease and failure.
• In the legs, this can lead to peripheral vascular disease with symptoms like numbness, pain or tingling.
• In the eyes, this can lead to poor vision and blindness.
• In men, this can manifest as erectile dysfunction.

Medications used to treat high cholesterol include those that stop the production of cholesterol in the liver or those that inhibit absorption of dietary cholesterol in the intestines. Statins like Lipitor and Crestor have been shown to increase the risk of myalgias, liver dysfunction, renal disease, macular degeneration, and diabetes.² Not only is treating high cholesterol with a Nutritarian diet safer but it has been found to be even more effective at lowering LDL levels than medications.³

Diet

• A Nutritarian diet with an array of cruciferous vegetables, other vegetables, legumes, fruits, nuts, and seeds can lower cholesterol levels and dissolve cholesterol plaque in arteries. It is high in antioxidants, anti-inflammatory phytochemicals, and fiber and low in high glycemic processed foods, oils, saturated and trans fat. While lowering cholesterol levels is desirable, this eating style will, most importantly, lower the risk of cardiovascular disease.
• Plant foods contain dietary phytostanols and phytosterols which help lower blood cholesterol levels as well as cut down on cancer risk. Plant sterols and stanols lower blood cholesterol by working in the digestive tract to block the absorption of cholesterol from food and the re-absorption of cholesterol produced by the liver.^1,2 These stanols and sterols can be found in supplement form, helping patients as they titrate off their cholesterol medications. 
• Consuming nuts daily can help lower cholesterol levels. The micronutrients, fatty acids, and fiber can help lower LDL levels. The effects of nuts were greater in individuals with lower BMI, meaning that those who were overweight or obese saw less cholesterol-lowering benefit than healthy weight individuals.³ Because of their caloric density, limit to two ounces of nuts daily if overweight.
• Eat beans or other legumes daily. Beans (and other legumes) and oats are rich in soluble fiber. Soluble fiber is thought to bind to cholesterol in the digestive system, preventing it from being absorbed. Adding legumes or oats to the diet has been found to reduce cholesterol levels.^4,5
• Meal plan: Cardiovascular disease reversal

Supplements

• Dr. Fuhrman’s general supplement protocol for adults (see Vitamin Advisor for details) includes:
  • Multivitamin (without beta-carotene, vitamin A, vitamin E, folic acid, copper), such as Women’s Daily Formula +D3, Men’s Daily Formula +D3, or Gentle Care Formula.
  • Omega-3 DHA and EPA, such as DHA+EPA Purity.
  • Optional: Consider adding a mixed mushroom immune supplement, such as Immune Biotect, because of the potential immune system benefits throughout life from assorted mushroom phytochemicals not normally consumed in the diet.
• Additional supplements:
  • LDL Biotect contains plant sterols, which have been extensively researched and are FDA approved for lowering cholesterol levels and reducing the risk of heart disease.*

For supplement recommendations personalized to you, your health condition and goals, visit the Personalized Vitamin Advisor and answer a few questions. 

Exercise

Consuming a Nutritarian diet, which provides a substantial amount of plant sterols and stanols, works synergistically with exercise regimens to lower cholesterol levels. It changes the way cholesterol is absorbed, transported, and metabolized.⁶

Read

• The End of Heart Disease
• Study: Improved Cardiovascular Parameters With a Nutrient-Dense, Plant-Rich Diet-Style: A Patient Survey With Illustrative Cases
• Published in the American Journal of Lifestyle Medicine in 2015, in this study the average LDL cholesterol level dropped from 171 mg/dl to 128 md/dl in the 328 participants not taking cholesterol-lowering drugs. In those taking statin drugs, average LDL cholesterol dropped from 147 mg/dl to 99 mg/dl.⁷

* Foods containing at least 0.4 grams per serving of plant sterols, taken twice a day with meals for a daily total intake of at least 0.8 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. LDL Biotect provides 0.54 grams of plant sterols in each two-capsule serving.