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Cholesterol, a yellowish fatty substance, is one of the essential ingredients of the body. Although

it is essential to life, it has a bad reputation, being a major villain in heart disease. Every person

with a high blood cholesterol is regarded as a potential candidate for heart attack, a stroke or

high blood pressure.

Cholesterol is a building block of the outer membrane of cells. It is the principal ingredient in the

digestive juice bile, in the fatty sheaths that insulate nerves and in sex hormones, namely,

estrogen and androgen. It performs several functions such as transportation of fat, providing

defense mechanism, protecting red blood cells and muscular membrane of the body.

Most of the cholesterol found in the body is produced in the liver. However, about 20 to 30

percent generally comes from the foods we eat. Some cholesterol is also secreted into the

intestinal tract in bile and becomes mixed with the dietary cholesterol. The percentage of

ingested cholesterol absorbed seemed to average 40 to 50 percent of the intake. The body

excretes extra cholesterol from the system through bowels and kidneys.

The amount of cholesterol is measured in milligrams per 100 millimeters of blood. Normal level

of cholesterol varies between 150- 250 mg. per 100 ml. Persons with atherosclerosis have

uniformly high blood cholesterol usually above 250 mg. per 100 ml.

In blood, cholesterol is bound to certain proteins – lipoproteins which have an affinity for blood

fats, known as lipids. There are two main types of lipoproteins : a low density one (LDL) and a

high density one (HDL). The low density lipoprotein is the one which is considered harmful and

is associated with cholesterol deposits in blood vessels. The higher the ratio of LDL to the total

cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other

hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the

risk of heart disease.

Cholesterol has been the subject of extensive study by researchers since 1769, when French

chemist, Polutier de La Salle purified the soapy-looking yellowish substance. The results of the

most comprehensive research study, commissioned by the National Heart and Lung Institute of

the U.S.A. were announced about four years ago. The 10-year study, considered most elaborate

and most expensive research project in medical history, indicates that heart disease is directly

linked to the level of cholesterol in the blood and that lowering cholesterol significantly reduces

the incidence of heart attacks. It has been estimated that for every one per cent reduction in

cholesterol, there is a decrease in the risk of heart attack by two per cent.

Causes

Hyperchjolsterolaemia or increase in cholestrol is mainly a digestive problem caused by rich

foods such as fried foods, excessive consumption of milk and its products like ghee,butter and

cream,white flour, sugar, cakes, pastries, biscuits, cheese, ice cream as well as non-vegetarian

foods like meat, fish and eggs. Other causes of increase in cholesterol are irregularity in habits,

smoking and drinking alcohol.

Stress has been found to be a major cause of increased level of cholesterol. Adrenaline and

cortison are both released in the body under stress. This, in turn, produces a fat metabolising

reaction. Adrenal glands of executive type aggressive persons produce more adrenaline than

the easy going men. Consequently they suffer six to eight times more heart attacks than the

relaxed men.

The Cure

To reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level

of HDL. This can be achieved by improving the diet and changing the life style. Diet is the most

important factor. As a first step, foods rich in cholesterol and saturated fats, which lead to

increase in LDL level, should be reduced to the minimum. Cholesterol -rich foods are eggs,

organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin

as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these

should be replaced by polyunsaturated fats such as corn, safflower, sobayeans and sesame oils

which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils

which have more or less neutral effect on the LDL level.

The American Heart Association recommends that men should restrict themselves to 300 mg. of

cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more

than 30 per cent of the diet and not more than one third of this should be saturated. The

Association, however, urges a somewhat strict regimen for those who already have elevated

levels of cholesterol.

The amount of fibre in the diet also influences the cholesterol levels and LDL cholesterol can be

lowered by taking diets rich in fibres. The most significant sources of dietary fibre are

unprocessed wheat bran, whole cereals such as wheat , rice, barley, rye; legumes such as

potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as

cabbage, lady’s finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL

cholesterol.

Lecithin, also a fatty food substance and the most abundant of the phospholipids, is highly

beneficial in case of increase in cholesterol level. It has the ability to break up cholesterol into

small particles which can be easily handled by the system. With sufficient intake of lecithin,

cholesterol cannot build up against the walls of the arteries and veins. It also increases the

production of bile acids made from cholesterol, thereby reducing its amount in the blood. Egg

yolk, vegetable oils, whole grain cereals, soyabeans and unpasteurised milk are rich sources of

lecithin. The cells of the body are also capable of synthesizing it as needed, if several of the B

vitamins are present.

Diets high in vitamin B6, cholin and inositol supplied by wheat germ, yeast, or B vitamins

extracted from bran have been particularly effective in reducing blood cholesterol. Sometimes

vitamin E elevates blood lecithin and reduces cholesterol presumably by preventing the essential

fatty acids from being destroyed by oxygen.

Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every

day as regular drinking of water stimulates the excretory activity of the skin and kidneys. This in

turn facilitates elimination of excessive cholesterol from the system. Regularly drinking of

coriander (dhania) water also helps lower blood cholesterol as it is a good diuretic and

stimulates the kidneys. It is prepared by boiling dry seeds of coriander and straining the

decoction after cooling.

Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level

of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of

the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent

forms of exercise.

Yogasnas are highly beneficial as they help increase perspiratory activity and stimulate

sebaceous glands to effectively secrete accumulated or excess cholesterol from the muscular

tissue. Asanas like ardhamatsyaendrasana, shalabhasana, padmasanaand vajrasana are useful

in lowering blood cholesterol by increasing systemic activity.

Hydrotherapy can be successfully employed in reducing excess cholesterol. Cold hip baths for

10 minutes taken twice every day have proved beneficial. Steam baths are also helpful except in

patients suffering from hypertension and other circulatory disorders. Mud packs, applied over the

abdomen improve digestion and assimilation. They improve the functioning of the liver and other

digestive organs and activate kidneys and the intestines to promote better excretion.

Cardiovascular disease is thought to be our number one killer, as just less than 1,000,000 Americans die from cardiovascular related illnesses each year.

Reducing cholesterol in particular LDL, the “bad cholesterol” (which creates plaque in our arteries which then impedes blood flow to the heart and the brain) – can significantly improve your overall cardiovascular functioning.

The causes of higher than normal cholesterol are ingesting too many animal products, in particular red meat & dairy products, and ones liver itself producing an excessive amount of cholesterol.

So how can one go about reducing cholesterol levels safely?

Non-dietary factors can have an influence. Lets examine a few of these first. These include making sure you get out in the sun everyday and maintaining a regular schedule of exercise of around 30 to 45 minutes duration, such as swimming, bicycle riding or walking, to help strengthen your cardiovascular system. In addition, you should try to lose any excess pounds that you are carrying around on your body. Even losing 10 pounds can result in a definite lowering of your cholesterol. And, of course, both smoking and alcohol consumption should be eliminated or kept to a minimum. With regards to alcohol, men should restrict themselves to two drinks per day, and women just one.

Equally important in reducing cholesterol is focusing on your diet. First some basic advice. Try to drink at least 6 glasses of water each day. Limit the quantity of animal and dairy foods you eat on a regular basis to no more than ten percent of your calorie intake. Try to eat lean cuts of meat and skim milk. Some species of fish, including tuna, halibut and cod, contain significantly less cholesterol than red meat. Other fish products such as mackerel and salmon contain high levels of certain acids which help your cardiovascular functioning. Try to eat more foods rich in dietary fiber, as well as vegetables and fresh fruits and stay away from hydrogenated oils and fried foods.

Well now set out a few of the natural foods we can eat to help lower cholesterol. The fiber contained in whole grains can aid in preventing the cholesterol contained in the foods we ingest from entering our blood. Select pastas and breads made from whole grains, and eat brown rather than white rice. You should also try to eat more nuts and soy foods, sprouts and seaweed as well.

Some vitamins may be very useful specifically C, B6 and E. Other natural supplements that can aid in lowering cholesterol include garlic (raw), chromium, grape seed extract, soy, carnitine and pantothine. These increase the levels of the good cholesterol (HDL), which can help significantly. Both plant sterols and Omega-3 fatty acids also can benefit your cardiovascular health. Blueberries, too, are very useful in reducing cholesterol. And try to drink every morning a nice blended natural fruit drink with spirulina and soy protein mixed in.

If you take the time and make the effort to follow the simple tips outlined above, you should be able to reduce your cholesterol levels . But if you find that your cholesterol levels continue to be high, you should speak with your doctor about it you may require medication or a natural supplement to help lower your cholesterol levels.