First speak to your doctor about what I'm recommending!!
Get serious about food. Part of this must be to eat a plant-based diet. Depending on a patient’s particular profile, I suggest either the Dean Ornish heart-reversal diet or the South Beach Diet. If you know anything about heart disease, the Ornish diet is better because it
most effectively cleanses the system of excess fat.The South Beach Diet is usually for those with risk factors but no known heart disease. This diet allows more latitude and can still get a person to the recommended targets.The Ornish diet puts no restriction on calorie intake mainly because it’s hard to consume too many calories eating fruits and vegetables you’ll need to limit your calories on the South Beach Diet or a Mediterranean diet (another good one). A typical unrestricted diet for the average adult contains about 2,400
calories per day. Aim to keep your calorie intake to between 1,500 and 1,800 calories. The lower end is for women; the higher end is for men. Maintain your ideal body weight.
One way to judge your ideal body weight is via body mass index (BMI). Your BMI represents the percentage of your total body weight that’s due to fat. It should be under 25. Many health clubs have simple handheld devices that provide a BMI reading. These also can be purchased at drug stores.
your total cholesterol count unless you already had a weight problem was probably in the
120s. That’s the range that’s typical in populations without heart disease. So think “high school (that's what your number probably was in H.S.)
For many of us, that’s a long way to go.You’ll need to approach this target weight, though,
to sufficiently change your biochemistry.
You need to start exercising five days a week for one hour per day. Walking is generally the best exercise available because it doesn’t place too much stress on the knees, hips, and back. If you like to run, you may want to mix running into your walks, or ride a bike.
You must get plenty of sleep Not just eight hours a night, but eight to 10 hours on a regular basis. Sleep is the body’s main way of dealing with stress.
Specifically, and this might surprise you, lack of sleep results in the liver pumping out excess cholesterol!
Slash your cholesterol counts. Remember, there are only two ways to reduce your
cholesterol: Stop the production of cholesterol in your liver, or stop its absorption in the small intestine.
Adding supplements to your diet can help reduce cholesterol, but most people have to be at their targets, eating right, and exercising before supplements can help them stay there.
One supplement works through the liver just
like a statin — because it is a statin, a natural one. Mevastatin is produced naturally by red rice yeast. You can add red rice yeast to your diet by picking up a container at the
health foods store. (I suggest Nature's Plus Herbal Actives Red Yeast Rice Extended Release 600 mg)
Omega-3 fatty acids from fish oil and vitamin B3 (niacin), remain the champions of the
supplements. Both fish oil and niacin boost HDL, plump up LDL particles, and reduce inflammation. flaxseed contains three ingredients that aid in maintaining heart health. Flaxseed is rich with the plant form of omega-3 fatty acids, lignans, which contain both
plant estrogen and antioxidant qualities, plus soluble and insoluble fiber. Flaxseed seems to help not only with a person’s cholesterol profile but even in maintaining heart rhythm.
Organic grape juice, apples, and other foods that contain pectin help eliminate cholesterol
through the gut. Garlic has a mild effect as well. A glass of red wine a day, because it contains resveratrol, an antioxidant, also helps maintain heart health. Be careful, though: Two glasses of red wine a day increases cancer risk. In this light, I’d recommend having a glass of red wine no more than 2 or 3 times per week. Wine and other alcoholic beverages also cause triglyceride counts to climb. Oatmeal, oat bran, and other whole grain products can help with a small reduction, about 5 percent, in total cholesterol.
I like Krill oil
Just look that it has total Phospholipids 420, total MG per serving 300, at least 160 mg EPA
and 90 mg DHA and 1 1/2 mg of Astaxanthin. you could have to take 2 pills to get the total
mentioned above even if the bottle says to take 1 per day.
When taking red rice yeast, vitamin B3 (niacin) you still have to have your blood checked.
P.S. Have you told your doctor about the musle pain and spasm??
I have muscle spasms so I went off a statin and I am on that Red Rice Yeast but still experiencing muscle pain. My Doctor is new to me as my long term Doctor moved. This new Doctor is an airhead,, I ordered krill oil as I have been on that before and like it. I am taking Dr.Whitaker's supplement "Cholesterol Essentials". Also I have been told I need COQ10..This issue is in the genes. I eat healthy, somewhat active, so I think aging now that I am 56 is raising it more. There are so many things I have read about what really causes high Cholesterol that I do not know what to do?