Cholesterol is a waxy or fatty substance that is vital for many bodily functions, especially to produce hormones, help make vitamins, and build and repair cells.
The liver makes the cholesterol needed by the body and it is also obtained from animal foods like meat, poultry and dairy.
The two major types include low-density lipoprotein cholesterol, also known as LDL cholesterol or “Bad Cholesterol”, and high-density lipoprotein cholesterol, also known as HDL cholesterol or “Good Cholesterol”.
For those who have high levels of the bad type of cholesterol, the hopeful news is that a large number of health conditions caused by high cholesterol can easily be prevented with simple lifestyle improvements consisting of diet, exercise, and natural remedies.
Why it’s important to keep cholesterol in check
Too much bad cholesterol (LDL) in the blood increases the risk of plaque build ups (fatty deposits) in the artery walls and may result in atherosclerosis, a condition where arteries become narrow and hard. This may cause a number of heart and blood vessel-related (cardiovascular) conditions such as heart attack and stroke.
How to lower cholesterol by natural means
Naturopathic medical science is a type of healthcare that integrates proven traditional methods with modern treatment. It encourages the body to heal itself from within using several alternative natural therapies. The best part is that it focuses not only on suppressing the symptoms, but it also addresses the underlying causes to eliminate a symptom at its root.
Natural medicine practitioners take into consideration each and every factor that might be linked to developing high cholesterol. They help bring cholesterol to healthy levels through lifestyle choices, healthy eating, and medicinal foods and herbs.
The following sections will address how one can balance cholesterol to healthy levels from a natural medicine point of view.
Lifestyle changes to reduce cholesterol
According to the World Health Organization (WHO), the most prevalent risk factors of heart disease and stroke are unhealthy lifestyle choices that may include physical inactivity, unhealthy diet, excess use of alcohol, and tobacco use. The effects of these lifestyle factors may show up as raised blood cholesterol, obesity, and overweight, among others (1).
Eating more vegetables and fruits, quitting smoking, reducing salt intake, avoiding consumption of alcohol, and adopting regular exercise have been found to be highly effective in reducing the risk of developing high cholesterol and obesity as well as cardiovascular diseases (1).
A review of related studies that was published in the Archives of Internal Medicine in 1991 showed that making healthy improvements with exercise and diet can significantly reduce levels of the “bad” cholesterol. These changes reduced the risk of developing heart and blood disease in most adults (2).
Diet to reduce cholesterol naturally
Dietary changes are the first and foremost step we can take to bring cholesterol levels to a healthy range. Eating foods that contain high fiber and healthy types of fats are highly beneficial in reducing cholesterol in the blood.
Developing a healthy diet includes:
Avoiding trans fats
Trans fats, also known as trans fatty acids (TFAs), are fats found in vegetable oils that have been industrially modified through a process called hydrogenation to make them more stable. Hydrogen has been infused into these fats.
Processed foods and foods that contain trans fats such as margarine and hydrogenated vegetable oils (like hydrogenated soybean oil and cottonseed oil), are unhealthy. Highly processed foods with these fats include chips, cookies, candy, ice cream, fast foods and processed meats.
Whole, single foods such as vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, and healthy oils like olive and coconut oil, are great for one’s health and cholesterol. Especially leafy greens, salmon and sardines.
According to the American Heart Association (AHA), eating foods that contain trans fats increases the risk of developing stroke and heart disease by raising LDL (bad) cholesterol and lowering HDL (good) cholesterol levels in the body (3).
For this reason, the World Health Organization (WHO) made an international call to eliminate artificial (industrially produced) trans fats from the food supply globally by 2023 (4).
Eating more soluble fibers
Soluble fibers are roughage parts of plant derived foods that absorb water and create a semi-solid substance in the gut and also help remove harmful solid fat molecules from the digestive tract.
Soluble fibers nourish healthy microbiomes in the gut and help eliminate LDL cholesterol from the human body. Healthy microbiomes are beneficial bacteria that live in the digestive tract. Good sources of soluble fibers include lentils, beans, peas, fruits, and a number of whole grains, particularly oats.
A study published in 1999 has shown that various dietary soluble fibers can reduce bad LDL and total cholesterol by similar amounts (5).
Adding more omega 3 fats into the regular diet
Omega 3 fatty acids have been found to be beneficial for reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Good sources include fatty fish such as mackerel, salmon, and sardines, olive oil, various nuts especially walnuts and almonds, avocados, and flaxseed oil.
The British Journal of Nutrition found that replacing unhealthy fats with omega 3 fats reduced total cholesterol levels within 8 weeks (6).
Natural remedies for high cholesterol
There are plenty of herbs and foods that have been used as natural remedies for high cholesterol for decades. Most popular natural remedies for high cholesterol may include garlic, psyllium, flaxseed, ginger, and more.
Natural herbs and foods have a long history of therapeutic use, and multiple scientific studies have also substantiated their traditional uses in lowering cholesterol and improving heart health naturally.
Here are five of the best natural remedies for high cholesterol:
Garlic
Garlic is considered one of the most beneficial herbal remedies and has been widely used as an effective therapeutic ingredient to decrease cholesterol across nearly all cultures throughout the world.
A 2013 review published in the Nutrition Reviews concluded that garlic can be used as an effective alternative to lower cholesterol in people who have slightly elevated cholesterol levels. Garlic was highly tolerable in all trials, it was associated with minimal side effects, and had higher safety levels than conventional cholesterol-lowering medications (7).
Psyllium
Psyllium is rich in soluble fibers derived from the husks of seeds from a plant botanically known as Plantago ovata. It has a miraculous ability to alleviate cholesterol and blood sugar levels in the body. It also helps relieve constipation.
A research review published in the American Journal of Clinical Nutrition in 2018 has confirmed that psyllium has the property to reduce LDL cholesterol and delay the process of atherosclerosis (clogged arteries). Psyllium lowered the risk of cardiovascular diseases in people with or without higher levels of cholesterol (8).
Flaxseed
Flax is a flowering plant majorly grown in temperate zones in mild weather. The seeds and the oil extracted from them both contain a considerable amount of omega 3 fatty acids that show many health benefits including lowering LDL cholesterol and increasing HDL cholesterol in the body.
Ginger
Ginger is widely used in the natural medicine system for its potent anti-inflammatory actions. It showed significant beneficial effects in reducing bad cholesterol levels in the human body.
A 2008 study in the Saudi Medical Journal showed ginger can lower bad fats and raise the good ones (9).
Berberine
Berberine is a naturally occurring compound found in many plants, particularly in a shrub group called Berberis. Berberine is found in the roots, stems, and bark of various plants, including goldenseal, barberry, and Oregon grape, and has potent anti-inflammatory benefits. It shows cholesterol-lowering effects of the bad type.
Summary
These are some proven ways to normalize cholesterol naturally but there are more. For anyone who suspects or has been told they have high cholesterol, it’s best to seek out a naturopathic doctor or nutritionist so they can customize the best natural remedies for each individual.
In the meantime, have the person get outside for some good walks, put some garlic in their meals, avoid fast food and highly processed foods, and eat more salmon, walnuts and vegetables.
Barnard, R. James. “Effects of Life-Style Modification on Serum Lipids.” Archives of Internal Medicine, vol. 151, no. 7, 1 July 1991, pp. 1389–1394, jamanetwork.com/journals/jamainternalmedicine/article-abstract/615295, 1001/archinte.1991.00400070141019.
Li, Chaoyang, et al. “Global Surveillance of Trans-Fatty Acids.” Preventing Chronic Disease, vol. 16, 31 Oct. 2019, www.cdc.gov/pcd/issues/2019/19_0121.htm, 5888/pcd16.190121.
Brown, Lisa, et al. “Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis.” The American Journal of Clinical Nutrition, vol. 69, no. 1, 1 Jan. 1999, pp. 30–42, 1093/ajcn/69.1.30.
Ulven, Stine M., et al. “Exchanging a Few Commercial, Regularly Consumed Food Items with Improved Fat Quality Reduces Total Cholesterol and LDL-Cholesterol: A Double-Blind, Randomised Controlled Trial.” British Journal of Nutrition, vol. 116, no. 8, 14 Oct. 2016, pp. 1383–1393, www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114516003445, 1017/s0007114516003445. Accessed 19 July 2020.
Jovanovski, Elena, et al. “Effect of Psyllium (Plantago Ovata) Fiber on LDL Cholesterol and Alternative Lipid Targets, Non-HDL Cholesterol and Apolipoprotein B: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” The American Journal of Clinical Nutrition, vol. 108, no. 5, 15 Sept. 2018, pp. 922–932, 1093/ajcn/nqy115.
Alizadeh-Navaei, Reza, et al. “Investigation of the Effect of Ginger on the Lipid Levels. A Double Blind Controlled Clinical Trial.” Saudi Medical Journal, vol. 29, no. 9, 1 Sept. 2008, pp. 1280–1284, ncbi.nlm.nih.gov/18
Menopause is a natural process when the production of female hormones (estrogen and progesterone) declines and a woman stops having her monthly periods. It usually happens gradually between the ages of 45 and 55.
During this time, a woman can experience uncomfortable menopause symptoms such as hot flashes and night sweats, migraine headaches, anxiety, fatigue and insomnia.
Hormone replacement therapy drugs can help hot flashes, but come with many potential side effects for the heart, lungs and breasts. As a result, more and more women today are seeking to use natural remedies.
The video below is a brief overview of some of the most proven natural remedies for hot flashes in menopause. More details about each of these can be found in articles in the Nutrition Breakthroughs blog. Use the search option in the top menu to learn more about them.
Make good use of these natural remedies to stay “cool as a cucumber!”
This natural health information is shared with you by Sleep Minerals II, the effective natural sleep aid that is also beneficial for hot flashes, restless leg syndrome, bone health, teenage insomnia and mineral deficiencies.
This brief video is an entertaining overview of the best minerals for creating a deeper, longer, more relaxing sleep. In this article, we will go into more detail about each one of these sleep remedies.
There are four minerals that are researched and particularly proven to be good sleep remedies.
Calcium: This mineral is directly related to our cycles of sleep. In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.
Adelle Davis is one of the earliest nutritionists to base her dietary recommendations on scientific research studies. Davis writes about the roles of calcium in her book “Let’s Eat Right to Keep Fit.” She suggests natural sleep remedies for insomnia and says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”
Magnesium: In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes that: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”
Zinc: A study in a scientific journal found evidence indicating that zinc may be involved in the regulation of sleep. Their research concludes that the amount of sleep varies according to the amount of zinc in the blood, while orally administered zinc increases the amount and the quality of sleep in mice and humans.
Another study on zinc points in the direction that people taking extra calcium should also increase their zinc intake in order to prevent calcium from blocking zinc absorption into the body. The richest dietary sources of zinc are oysters, liver and beef, followed by nuts, popcorn, poultry and lamb.
Potassium: One recent study from the Journal “Sleep” researched the effects of potassium supplements as sleep remedies. After one week of taking potassium supplements, there were significant improvements in the quality of sleep and less waking up during the night.
A deficiency of potassium can interfere with restful sleep due to the potential for stiff muscles or muscle spasms in the night. The blood needs to maintain a good balance between potassium and sodium (salt). Potassium is found abundantly in fresh vegetables and fruits, so these are a good focus as opposed to eating a lot of processed or packaged foods containing high sodium.
One popular supplement containing many of these minerals is Sleep Minerals II from Nutrition Breakthroughs. Richard P. of Parkville, Maryland says, “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Make good use of minerals in foods and supplements to ensure getting a great night’s sleep. To learn more, visit the Sleep Minerals II page.
This is Jobee Knight from Nutrition Breakthroughs. Thanks for being a reader of the natural health discoveries I share. Today I have a different story to share with you.
It’s the true story of how Nutrition Breakthroughs started. Let me know what you think of it!
My journey into the natural health field began a couple of decades ago when I was the public relations director for a computer software company.
I was always writing press releases about our latest software version and what a “breakthrough” it was and how fantastic its great new features were.
I had always been interested in nutrition and had experienced great benefits from eating good foods and taking natural supplements. It was amazing to me that a supplement could have such beneficial effects.
I decided I would create a website called “Nutrition Breakthroughs”, similar to all the computer “breakthroughs” I had been writing about.
Nutrition Breakthroughs would have easy to understand articles about natural remedies that worked and actually helped people to improve their health.
It would also provide natural supplements that would be so effective, people would not need to turn to drugs for relief and would heal naturally.
So I bought my first computer on credit, bought an easy website designer on the internet, put up the website, and Nutrition Breakthroughs was born!
So far, it has lived up to it’s original vision with its natural health articles and effective supplements for better sleep and pain-free joints.
So now it’s your turn! I would love to hear from you. Is there something you have always wanted to do in your life to improve your career or your health, but haven’t known which steps to take to bring it into reality?
Send me an email at info@nutritionbreakthroughs.com. I check this inbox myself and I may not reply to each message, but I do read each one. It helps me to provide good information that is of interest.
Here’s to your good health, good sleep and long life.
This is Jobee Knight from Nutrition Breakthroughs. Thank you for being a valued reader of the natural health discoveries I share!
This article is #3 in a series that tells the true story of how Nutrition Breakthroughs started and how it’s health articles and supplements came into being.
In the last article I talked about my own struggles with insomnia and how I finally solved it. And also how I came to develop a nutritional product that would help other sleepless people to sleep better.
I had also seen people struggle with joint stiffness and pain that interfered with their lives and activities, so I created a product that remedies this.
Over the last nine years since providing these products, I’ve spoken with customers over the phone and in emails and helped them to do better.
When they need it, I help them to customize the use of the supplements to their own particular needs.
So now, moving forward to the present, Sleep Minerals II and Joints and More are both sold on the Nutrition Breakthroughs website and also on Amazon.
The Amazon’s Choice badge is proudly displayed on the Sleep Minerals II listing with the statement that: “Amazon’s Choice highlights highly rated, well-priced products, available to ship immediately.”
Here’s a sample of some real reviews from real people:
R. Boulos of Houston, TX. says: “I’ve been taking the Joints and More and it’s helping a great deal. After taking it twice a day, I notice that when I wake up in the morning the pain I was having in my front and back shoulders is almost gone.”
C. Drozdowski says: “After about a month of starting to take Joints and More my hair began growing like crazy. I figured if my hair was growing that fast, then maybe my nails would also. So I took my fake nails off and for the first time in my entire nail-biting life I have MY OWN nails! They are getting stronger with each passing week.”
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Be sure to let me know if you have any questions about how to have better sleep or stronger joints and bones. You can email me at info@nutritionbreakthroughs.com.
While everyone has trouble falling asleep now and then, if you find that you are frequently having difficulty falling asleep or staying asleep because of back pain, you aren’t alone.
Poor sleep is a well-known cause of a wide range of both psychological and physical effects. For one thing, it can be nearly impossible to find a comfortable sleeping position. Another contributing factor is that while gentle exercising and walking can create better sleep, a lack of exercise due to chronic back pain makes sleep more elusive.
The Catch-22
One of the main issues is that sleeping poorly makes back pain worse and the worse your back pain, the less quality sleep you will have.
“Rapid Eye Movement” or REM sleep is one of the deepest, most necessary and health-rejuvenating phases of sleep. Your body may be more sensitive to pain when you can’t get some serious REM sleep. A lack of quality sleep only increases inflammation, which contributes to pain and can also lead to depression.
Normal Quality Sleeping
Sleep isn’t just a nice past time; it is vital for the body’s overall functioning. Quality sleep, meaning REM sleep, allows the body to rest and conduct its needed functions, such as the removal of old hormones and the creation of new ones, and it can’t do this when the mind is awake.
While there is no true “normal” amount of sleep, most people need between 7 and 9 hours each night. Of course, some seem to operate fine on 6 hours and others need 11, but since one’s sleep requirements change during a person’s lifetime, there is no one perfect number of hours, only what is perfect for you.
Sleeping with Chronic Back Pain
If you suffer from chronic back pain, you might find getting enough quality sleep a real problem.
While it might seem impossible, there are plenty of ways you can try that have been shown to help those with lower back pain or chronic back pain get the sleep they desperately need.
Let me share with you the tips I give my patients when it comes to sleeping with back pain.
Essential Tips for Sleeping with Back Pain
Keep in mind that not everything will work for everyone. If one method doesn’t work for you, don’t be afraid to try something else.
Essential Tip #1- Eat Foods That Are Known to Stop Inflammation
It’s a fact that some foods encourage inflammation while others help to put out that fire. Inflammation causes pain, so the more you can do to stop inflammation, the less pain you will have. Some of the best anti-inflammatory foods include:
Green leafy veggies, such as spinach and chard
Fatty fish
Colorful fruits, such as cherries, blueberries, and strawberries
Nuts, including walnuts and almonds
Avoid foods that encourage inflammation such as fried foods, sugary treats, junk food and refined flour goods (such as cookies or white bread).
Essential Tip #2- Get in at Least Some Stretching and Exercise Daily
I know, right about now, you are saying “How can I exercise when my back hurts so much?” This is another terrible Catch-22 in life. You need to exercise and stretch to stop back pain, but exercise and stretching hurt your back.
Nearly everyone can do at least some sort of exercise and stretching. I often recommend yoga stretches to my patients, since it’s a good way to do both. It might not be aerobic, but it will help to strengthen the muscles, as well as stretch them. Once you are feeling stronger, your back pain will be reduced, and you might be able to try some other forms of exercise.
Swimming and water aerobics are also an activity I highly recommend. If these are open at this time in your area, check with your YMCA, YWCA, or other community pools regarding classes.
Essential Tip #3- Try Natural Supplements
There are plenty of supplements that can help to reduce inflammation, as well as promote sleep. Some of the best ones would be calcium and magnesium, which have been proven to induce natural sleep and are directly related to our sleep cycles.
Anti-inflammatory supplements include curcumin, fish oil, ginger, and alpha-lipoic acid, or ALA. If you are unsure about interactions with your current medications or if you want to know more about which supplements might be best for you, consult with your primary care physician or chiropractor.
Essential Tip #4- Time for a Bed Check
You might think that your bed is just fine, but the truth is that most mattresses have a lifespan of only 10 years. If your mattress is more than 10 years old, you aren’t doing your back any favors by sleeping on it.
I know that mattresses can be expensive and if you are wondering which mattress would be best for your back, you might consider the Casper Wave mattress, as recommended by the American Chiropractic Association.
These are not terribly expensive, and you don’t need a fancy box spring or anything other than a flat surface to set it on. Casper also has a generous return policy. I’ve had many clients say that they were skeptics, but after just a few nights with this mattress, they slept like a baby.
Essential Tip #5- Pillow Talk
Many people sleep with the same pillow for decades, but like mattresses, these can wear out in as little as 4 years. If you also experience neck pain along with back pain, your pillow might be to blame. Try different pillows until you find the one that works best for you.
I also recommend body pillows. These long, very flexible pillows can be molded into many positions, allowing you to support your back and reduce back pain.
If you have tried all of the above and you still experience back pain that keeps you awake, it’s time to consult a professional. See your primary care physician or your chiropractor for practical advice and a health checkup.
****************************************************************************************** This article is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.
About the Author:
Dr. Brent Wells founded Better Health Chiropractic & Physical Rehab in 1998. He is a graduate of the University of Nevada where he earned his Bachelor of Science degree before moving on to complete his doctorate from Western States Chiropractic College. The goal for Dr. Wells is to treat Anchorage Alaska patients through physical therapy, chiropractic care, and massage therapy, with care and compassion while providing them with a better quality of life.
Will chronic back pain ever go away?
In this article, Dr. Brent Wells, Doctor of Chiropractic, shares the tips he gives to his patients when it comes to remedying chronic back pain. The article includes how to sleep better, which foods to eat, gentle exercises and stretches, supplements to take, and tips for mattresses and pillows.
Greetings to you,
