You know it's serious. Deprived of real sweets and treats, you've begun exercising your hunter-gatherer instincts at the mall. You anxiously prowl the corridors seeking your next victim and, in a bitter pang of unquenchable craving, you send a helpless five-year-old girl crashing to the floor - you've spotted cheesecake and, consequences be damned, you're moving in for a closer look.
Life, healthy life, is not always easy. Ads for chocolate lattes, ice cream and pies go head-to-head with dire pronouncements of clogged arteries, heart disease and lifelong medical complications. What's a semi-normal, relatively conscientious person to do?
If you're serious about both enjoying life and lowering your cholesterol, try these five simple strategies.
1. Niacin. Available over the counter, Niacin is an effective and inexpensive alternative to statin medications. Niacin is Vitamin B3 and works positively to both lower the dreaded very-low-density lipoproteins (VLDL) but also helps boost the levels of the protective high-density lipoproteins (HDL). In addition to its cholesterol lowering properties, niacin also has a beneficial effect on nervous system functions.
Niacin is available both as niacin (nicotinic acid) and as niacinamide. The niacin form appears to be of greatest benefit when the desire is to treat circulatory problems or to lower cholesterol, but be careful with dosing. High levels have been associated with liver toxicity. Niacin may cause a temporary surge of heat (hot flash anyone?) and a "no-flush" variety is available. Consult a knowledgeable source before making your decision as to type and dose.
2. CoQ10. CoEnzyme Q10 - it's everywhere, it's everywhere! Well, it's true. Known also as ubiquinone, CoQ10 is found in every cell in the body and is vital to proper cellular functions. It naturally decreases with age, is often impacted in chronic conditions such as Parkinson's and diabetes, and is the lynchpin of the body's energy production. Fortunately, supplements of CoQ10 are readily available at the health food store.
3. Oat Bran Muffins. Muffins? Why not? Actually, oat bran is a wonderful source of soluble fiber, the type of fiber that mixes with liquids and forms a gel. As this fiber passes through the digestive tract, it helps reduce the low-density lipoproteins (LDL), the bad guys. The soluble fiber also helps slow the release of sugars into the system, thus stabilizing blood sugar level. Just think - all that from an oat bran blueberry muffin.
4. Olive Oil. Leave it to the Greeks. They've had a bead on this healthy oil for centuries. Olive oil is terrifically flexible, tastes wonderful and has tremendous health benefits. When used on a consistent basis olive oil acts to lower the bad cholesterol, LDL, without reducing the good cholesterol, HDL. The result is a both a healthier body and a great tasting salad. Olive oil also contains antioxidants, that help protect the body's tissue from damage, and polyphenols, compounds that further protect against heart disease. So, next time you venture out to the grocery store, pick up a bottle of extra virgin olive oil - it will do your heart good.
5. Pop Quiz. Arghh!! Not to worry - this is a quiz that looks to the future. If you dozed off during the oat bran section, here's your chance to redeem yourself. The real proof of the above steps is in the proverbial pudding. That means having your cholesterol levels tested frequently - at least initially. Your body is unique. What works splendidly for Marge at the office may be disastrous if imported to your home. So...
Set your strategy, but make your first stop a trip to the doctor to have your cholesterol levels checked. This is your baseline, allowing for a realistic comparison as you make dietary and lifestyle changes. Don't want to go to the doctor? In today's world that's not a problem. There are an abundant of private health care providers who offer a variety of tests without the need for a doctors visit. While the expense is typically not covered by insurance, simple tests like cholesterol levels are quite affordable. Now, go experiment.
Five simple steps. As you take back control of your life, you'll find you spend less time wantonly wandering the hallways and mallways of local retailers. You'll feel better about life - so will the other shoppers.
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