Q. Hi D! I am a 52 year old man, who has been living in Bangkok for the past 20 years. I have been in reasonably good health for most of my life. Recently, I went for a blood test, and my cholesterol came out borderline high! Especially the LDL reading was of concern, about 167 mg/dl. I don’t understand. I am a vegetarian, eating almost the same kind of food as during my youth, in fact I eat smaller portions now. Why is the cholesterol rising when I don’t eat meat and eggs? The doctor has advised medication, but I would like to maintain a healthy cholesterol level through diet and herbs. Please advice. I read your column regularly, and find your solutions very practical and effective. – Swadesh Pathak, Business Owner.
A. Thanks for writing Swadesh, and glad you appreciate my practical holistic approach to daily health. It is essential to understand a little about cholesterol metabolism in the body, before we get to the solution for a healthy cholesterol count.
Cholesterol is a natural type of fat or lipids, which our body manufactures in the liver. It is neither good nor bad. It is simply needed for many functions in the body, such as synthesis of sex hormones, cushioning and lubrication of cells, and protection of the nervous tissue, amongst other things. Cholesterol molecules require a certain type of protein, called lipoproteins, for its transportation through the blood stream. Low-density lipoproteins (LDLs) carry cholesterol from the liver, where it is made, to the cells, where it is used; high-density lipoproteins (HDLs) may carry excess cholesterol back to the liver for breakdown and excretion. It also helps reduce excess LDL cholesterol build-up in the blood. A balance of both is needed in a healthy body. (LDL should ideally be within 100mg/dl, while HDL should not be less than 50 mg/dl of blood. A slight variation is acceptable, given different genders and metabolic types.)
Think of these lipoproteins as small boats. The HDL or high density lipoproteins are smaller, compact “boats” which carry the excess cholesterol effectively back to the liver. However, the LDL or low density lipos are the bigger boats, which tend to move slower through the narrow canals of our veins and arteries. Cholesterol build-up in the arteries primarily occurs due to more LDL lipids in the blood. So, an increase in LDL cholesterol should not be taken lightly, as it could signal the onset of heart diseases, diabetes and weight gain, amongst other things.
Although some food like meat and eggs, as well as saturated oils like coconut and ghee are rich in cholesterol and could contribute to an already high level of this lipid, the main culprits are stress, anger, excessive drug use (both medical and intoxicative) and alcohol which weaken the liver. Long term exposure to these factors make the liver less effective in metabolizing cholesterol, and so, your LDL reading starts to rise. Diet, herbs and lifestyle are the primary solutions to this notorious problem in its early stage. In advanced stages, medication may be required.
Below are a few practical diet and lifestyle measures to curb cholesterol.
Limit or avoid food with higher cholesterol count. This includes red meat, eggs, seafood, full fat milk and dairy products, and saturated oils like coconut and ghee. One insight on ghee though – it is a good source of HDL cholesterol, and has the capacity to nourish deep-seated tissues and organs. If your cholesterol is well within acceptable range, you can safely consume limited amount of pure, organic cow’s ghee in your diet.
Avoid red chilies and hot spices in the diet. This weakens liver function
Avoid strong beverages like black tea and coffee, carbonated drinks and alcohol.
Limit or avoid instant, processed, fast food and deep fried food.
Give your system a break from any kind of medication (if not prescribed for any medical condition) and supplements, to reduce the toxic load on the liver.
Go on a mild liver detox diet for a month. This can be achieved as follows:
Food and herbs that help reduce cholesterol:
Garlic, black pepper, wild ginger roots (called krachai in thai), cinnamon.
Blue corn, quinoa, millet, oatmeal (whole), apples, grapefruit, walnuts and almonds
Food and herbs which help lower blood pressure: green mung beans, coriander seeds, cumin seeds, watermelon, cucumber, honey water, young coconut water, orange juice
Consume a glass of water, infused with coriander (dhania) seeds (1 tsp) and ½ tsp of fenugreek (methi) seeds early morning. This is prepared by soaking the above herbs in one glass of water (about 8 oz) overnight. Coriander and methi seeds help to mildly detox the liver.
Consume a glass of warm honey water with a drizzle of lemon or apple cider vinegar, again in the morning. This helps to cleanse GI tract and maintain blood pressure.
Bitter leaves and vegetables like neem (bai sadao in thai) and karela (bitter gourd), as well as garlic and gingerare the best aids in cleansing the liver and blood. A paste of neem leaves, garlic and ginger could be made and stored. Before every meal, ¼ tsp of this paste could be consumed. Alternatively, express the juice of karela, and consume 1-2 table spoons early morning. Honey could be used to sweeten this a little.
– Try hibiscus flower herbal tea after meals, at least two cups a day.
Almonds, walnuts, oats and fresh sunflower seeds can also help improve HDL (and hence lower our LDL cholesterol). Do not indulge though, consume in limited quantity daily.
– Yoga and Pranayama do wonders to de-stress the body and mind. A daily routine of these exercises should be incorporated into your lifestyle. Bhramri (bee’s hum) , as well as Sheetali (cooling breath) Pranayama have been clinically proven to lower blood pressure and stress levels in the body.
– Take a vacation, relax and allow yourself the time and freedom to enjoy life. Eat mindfully, laugh heartily and sleep soundly! You (your liver) will bounce back in good time!
* A liver detox herbal powder mix is available at my clinic, optimally blended with all the liver strengthening herbs available locally.