Perth Naturopathic Nutrition Expert Perth Western Australia | Women`s Health | Weight Loss | Detox Programs | Counselling

• Eat soluble fibre several times per day – this includes rolled oats, oat bran, freshly ground linseeds, psyllium husks, slippery elm powder and pectin which is found in fruit (soluble fibre absorbs excess cholesterol in your digestive system and encourages its elimination to prevent reabsorption into your blood stream. We usually suggest to our clients with cholesterol problems that they start the day well by eating rolled oats (cooked or as muesli) sprinkled with a two to four teaspoons of psyllium husks or a tablespoon of oat bran each morning;
• Avoid saturated fats – cut off visible fat from meats and poultry; avoid or limit deli meats such as salami; avoid cakes, biscuits, pastries, creamy foods; fried foods, offal, fried snack foods, and other fatty foods;
• Eat a good range of vegetables and fruit each day, aiming for a variety of colours – these will provide antioxidants that will help to prevent the oxidisation of cholesterol in your body. Have at least five to six vegetables and two to three pieces of fruit per day;
• Use cold-pressed oils in place of butter when cooking – monounsaturated fats, such as those in olive oil, avocado or macadamia oil and walnuts, help raise HDL levels;
• Have three fish meals per week;
• Eat nuts and seeds on a regular basis – the fats all these foods are protective against heart disease;
• Exercise most days of the week for 40 minutes or more – exercise has been shown to reduce LDL levels and raise HDL levels;
• Try to reduce or manage stress levels – when you are feeling under pressure, your body tends to create more cholesterol. If you are having problems managing stress, join a meditation or relaxation course to learn ways to relax more deeply;
• If you are carrying excess weight, check in with Jan or Pamela so they can help you trim down to a healthier weight;
• Consider taking fish oil, garlic supplements and an antioxidant supplement containing resveratrol to help prevent oxidisation of cholesterol and to reduce cholesterol levels. You can add a liver support supplement to this – dandelion, milk thistle and artichoke are all excellent herbs to assist with good liver function; and, finally...
• Consider taking a supplement containing sugar cane wax alcohol as this has been shown through clinical trials to reduce LDL levels and raise HDL levels.

Of course, Jan and Pamela can help you with all of the above to make sure you are on the right track, are taking the best supplements and dosage, and to keep an eye on your progress along the way.