How to Lower PSA Levels Naturally

Does aspirin lower PSA in men? It can sure help. Low does aspirin has been shown to help with lowering PSA levels in men who take the drug routinely and have enlarged prostate. Aspirin in low dose form has long been known to help the heart and now studies shown that it may be effective in keeping PSA levels lower.
Foods that help with prostate cancer prevention can also help with its advancement and possibly with managing lower PSA levels. Tomatoes and Broccoli consumed in the same meal has been shown to do just that though researchers still don’t know why.
Eating cruciferous vegetables has been shown by researchers to be particularly helpful in lowering risks for developing aggressive prostate cancer. If you have elevated PSA levels and want to decrease your risks then make sure to eat plenty of these types of PSA lowering foods.
Lowering cholesterol levels have long been shown to positively influence your body in just about every way imaginable. There are various studies that have linked high cholesterol levels to high PSA levels and thus lowering PSA levels might be possible with a cholesterol friendly diet.
Pomegranates have also been shown in very recent studies to be effective in helping to manage high PSA levels. A study concluded in 2006 showed that the antioxidants in the fruit may be the cause of the benefits but until further research is conducted the results are tentative yet promising.

Remember, lowering PSA levels naturally is basically as simple as living and eating more healthy. Make sure to emphasize in your diet specific foods to lower PSA readings like those mentioned above. None of the above methods should be considered a cure for prostate cancer nor are they a means of preventing it but they are good ways to help manage your PSA until your doctor feels it’s time to take medical action.

Treatment For Elevated PSA

Obviously you shouldn't rely solely on your diet to manage your prostate health. Even slightly elevated PSA levels should always be monitored through examination by a doctor.

And if you want to take additional steps to managing better prostate health and improving your your diet alone is not something you can reliably count on on a daily basis you may want to try taking a quality prostate health supplement to fill in the gaps. One good option is the Saw Palmetto Prostate Formula by Real Health Laboratories but, as always, follow the advice of your physician first.

http://www.realhealthlabs.com/store/specials-1/original-prostate-formula90day.html

How to Lower PSA Numbers

By Denielle Radcliff, eHow Contributor

Lowering PSA levels can help ensure a healthy prostate.

Prostate-specific antigen (PSA) is a substance produced in the prostate gland of men. It is considered a biological marker, capable of indicating disease or other problems in the prostate. Levels in male patients are generally tested beginning at age 50, except those at higher risk for prostate problems, who may be screened as early as age 40. Increased levels of PSA can be an indicator of benign prostate problems such as prostatitis (inflamed prostate) or benign prostatic hyperplasia (BPH, enlarged prostate), or can indicate more serious issues including cancer.

Instructions

o 1

Work on lowering cholesterol levels. Research has shown a direct link between high cholesterol and increased PSA levels. Eating a balanced diet low in red meat and adding regular exercise to your day can lower cholesterol. If levels are still high despite lifestyle and dietary changes, you may want to discuss cholesterol-lowering medications with your physician.

Talk to your doctor about aspirin therapy. Low dose aspirin, taken regularly, has been shown in studies to lower PSA numbers. Aspirin can also improve heart function and blood flow, common problems that come as you age.

Supplement with herbal remedies. Saw palmetto (Serenoa repens) is commonly recommended as a prostate treatment. A study published in the February 2011 issue of Urologia Internationalis concluded that saw palmetto extract was effective in reducing urinary obstruction, a frequent issue for those with an enlarged prostate. It was also effective in relieving other symptoms of BPH. Spanish researchers have tested Pygeum africanum and found that it inhibited the spread of and induced the death of tumor cells. In Europe, nettle root, rye pollen and pumpkin seed are frequently used.

Follow a healthy diet. A healthy diet ensures that you get plenty of antioxidants, Vitamin D and selenium, all of which studies have shown to keep PSA levels within normal range. A diet that provides a wide variety of fruits, vegetables and whole grains should provide adequate nutrition for meeting these goals. If dietary restriction or food dislikes makes this impossible, a good quality multivitamin may be advisable.

Maintain a healthy weight. Men who are overweight have a higher likelihood of elevated PSA. Reducing your weight to healthier levels can lower PSA numbers. In addition to reducing your risk of prostate cancer, a healthy weight can help stave off heart disease and other weight-related disorders.

1. PSA and Prostate Cancer

o Although some argue that PSA is not that reliable a predictor of prostate cancer, it remains a valuable tool that medical professionals can use with other diagnostic procedures to help spot prostate cancer in its early stages. Cancer cells produce elevated levels of PSA, so a reading above normal levels for your age would prompt further investigation. However, a single reading outside normal levels is not necessarily cause for alarm. In an article written for AHealthyMe.com, Kevin Boyd points out that half of all men with a PSA level of 4 ng/ml (nanograms per milliliter) have no cancer. At the other extreme, a study published in the May 2004 issue of the New England Journal of Medicine found that 15 percent of a group of 2,950 men with normal PSA levels were suffering from cancer.

Real Winners

While cautioning that "research does not support definite nutritional guidelines for preventing prostate cancer," MayoClinic.com offers suggestions for foods that are likely to keep PSA levels within the normal range. These include whole-grain foods, including whole-wheat bread and brown rice; all kinds of fresh fruits and vegetables; and foods that are high in omega-3 fatty acids.

In the Running

Other foods and beverages that show promise, according to MayoClinic.com, include soybeans, other legumes and green tea. The first two include phytoestrogens, plant-based nutrients that act much like the human estrogen hormone in the body. Although research continues on the impact of soybeans and legumes on prostate cancer, an encouraging sign may be the sharply lower incidence of prostate cancer in the Far East where soy-based products are widely consumed. The polyphenols in green tea are antioxidants, which are believed to lower the risk of cancer and other illnesses.

Diet Slows Cancer's Growth

Reuters Health reported in January 2009 on a study of diet's effects on a group of 36 prostate cancer patients. The study, conducted by Dr. James Carmody of the University of Massachusetts Medical School and first reported in the December 2008 issue of Urology, found that the PSA "doubling time" and overall quality of life was increased substantially by a diet low in saturated fat and animal protein and high in vegetable protein. According to the report, "PSA 'doubling time' is the time it takes for PSA levels to increase by 100 percent." The results showed that the test diet slowed the advance of prostate cancer sharply.

Foods to Avoid

Just as there are foods that appear to keep PSA levels within the normal range, there are others that have the opposite effect, according to MayoClinic.com. Risky dietary choices include salt, sweets, alcoholic beverages and foods high in saturated foods, including dairy products. MayoClinic.com also cautions that overeating and obesity may markedly increase the risk of prostate cancer.

4: Eat Tomatoes, Particularly Cooked Tomatoes

Cutting out meat is a tough one for a lot of guys, but this one will be easier, we promise. Everybody likes a juicy slice of fresh tomato on a sandwich or salad, right? Marinara sauce on pasta is tasty, too. And then there's ketchup. Both tomatoes and tomato-based foods are good for prostate health, according to Dr. Barnard, because they contain lycopene, a powerful antioxidant. One Harvard University study showed that men consuming 10 or more servings of tomatoes or tomato-based foods -- such as ketchup or pasta sauce -- had a 35 percent reduction in prostate cancer risk. Cooking tomatoes actually helps release the lycopene from the tomato cells, increasing your body's ability to utilize them [source: Barnard].

Research also suggests that lycopene may even be able to reduce the PSA count in men with advanced prostate cancer who have their testicles removed as a lifesaving measure. A study published in the British Journal of Urology International in 2003 found that surgery patients who took 4 milligrams of lycopene had 65 percent lower PSA levels than those who only had the surgery. After two years, PSA levels in the group that received lycopene had fallen into the normal range, while those who only got surgery still had PSA levels more than twice the upper limit of normal. Additionally, the surgery patients who took lycopene had an 87 percent survival rate over a two-year period compared to 78 percent for the control group, a small but statistically significant difference [source: Bastyrcenter.org].

3: Get More Exercise

A 2005 study of 93 prostate cancer patients by University of California-San Francisco and Memorial Sloan-Kettering Cancer Center found that a group who switched to a healthier diet and followed a regimen of moderate aerobic exercise, yoga and meditation were able to lower their PSA levels over a one-year period, while those who didn't make those lifestyle changes saw their levels rise. Seventy percent of the exercisers who ate right also saw the growth of their tumors inhibited, versus 8 percent of the control group. None of the lifestyle-change subjects had any other treatment for cancer, while some members of the control group needed surgery, radiation or chemotherapy because their disease had progressed. Patients in the lifestyle-change group also reported marked improvements in quality of life, according to researchers [source: University of California-San Francisco].

It's not clear exactly how much more aerobic exercise helps to improve prostate health. The Mayo Clinic, however, notes that doing aerobics is an important tool in controlling weight problems, and weight problems may stimulate hormone production that causes prostate woes [source: Mayo Clinic].

Yoga and meditation, however, seem to be beneficial because they help reduce stress; stress can trigger production of hormones that harm the prostate. A study published in 2004 by Tufts University researchers, in which 10 prostate cancer patients adopted a healthier diet and also did yoga and meditation to develop more mindfulness, found that three of the 10 were able to reduce their PSA levels, and another five were able to slow the rate of increase. Only two of the 10 saw no benefit [source: Health and Age].

2: Take Aspirin

You've already heard that regular use of aspirin can help protect you against heart problems. But a study published in 2008 by Vanderbilt University researchers also suggests that aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) lower PSA levels, especially among men who have prostate cancer. The study, in which the researchers looked at 1,277 patients and referred to urologists for prostate biopsies, found that those who used aspirin had PSA levels that were 9 percent lower than those who didn't use the over-the-counter pain reliever. The researchers found that aspirin didn't seem to have an effect on prostate enlargement, but instead apparently did something to hinder development of the cancer [source: Science Daily].

Previous studies also show that use of aspirin and other NSAIDs is linked to a lower risk of developing prostate cancer. A study published in 2003 by Mayo Clinic researchers, who followed 1,362 men between ages 50 and 79 over a 66-month period, found that those who used NSAIDs regularly had half as much likelihood of developing prostate cancer as those who did not. The benefits seemed to be the greatest for the oldest patients in the study. The researchers could not explain why NSAIDs seemed to reduce prostate cancer risk, but their findings give men who are considering taking aspirin to protect their hearts an additional incentive [source: Reuters].

1: Drink Pomegranate Juice

It's unfortunate that the pomegranate isn't a diet staple of the typical American man because an increasing amount of research suggests that pomegranate juice may help fight prostate cancer. The deep-red, sweet drink is rich in phytochemicals; in laboratory studies, phytochemicals have been shown to inhibit cancer growth and spread [source: Harvard Men's Health Watch, National Cancer Institute].

According to the National Cancer Institute's Web site, UCLA researchers currently are studying pomegranate juice as a way to slow or reverse PSA levels in men who've already been treated for prostate cancer and are trying to prevent its return. A phase II trial already has found that daily consumption of pomegranate juice resulted in a significant lengthening of the PSA doubling time, a measure that is a predictor of cancer progression and mortality. The scientists are now conducting a large-scale, Phase III study to verify their early findings [source: National Cancer Institute].

A daily glass of the crimson stuff may also be good for other things besides your prostate. The Harvard Men's Health Watch newsletter reported in 2007 that both animal and human studies suggest that pomegranate juice may help fight cardiovascular disease by preventing LDL -- the "bad cholesterol" -- from damaging your blood vessels, and by slowing the development of plaques in mice with atherosclerosis. Clinical studies also suggest that it may improve cardiac blood flow. But research also suggests that it may interfere with certain medications, so be sure to talk about that with your doctor [source: Harvard Men's Health Watch].

2. Step 2

3. Take a pomegranate supplement. According to Memorial Sloan-Kettering Cancer Center, compounds like tannins and polyphenols in this supplement help reduce inflammation, contain antioxidant properties and help lower serum PSA levels. You can also drink pomegranate juice.

4. Step 3

5. Consume a milk thistle supplement. A 2005 study published in "Cancer Research" by P. Davis-Searles, et al., found that compounds in milk thistle helped suppress prostate antigen secretion, as well as inhibited prostate cancer cell growth. Ask your doctor if you should use milk thistle before consuming it, as it may not be appropriate for everyone.

6. Step 4

7. Drink green tea, or take a green tea supplement. A plant compound called EGCG helps lower PSA levels and decreases the risk of developing prostate cancer, according to a 2004 article by E. Pezzato et al, published in the "International Journal of Cancer."

Vitamin C	6 mg	10%
Vitamin D-3 (as cholecalciferol)	400 IU	100%
Vitamin E (as vitamin E succinate)	200 IU	667%
Zinc (as zinc citrate & monomethionine [OptiZinc®])	30 mg	200%
Selenium (as sodium selenite & L-selenomethionine)	200 mcg	286%
Copper (as copper sebacate)	1 mg	50%
Sodium	10 mg	<1%
Isoflavone-Rich Soybean Powder (SoyLife™) (providing 30 mg isoflavones)	1 g	†
Saw Palmetto Berry Extract (providing 320 mg fatty acids)	711 mg	†
Quercetin	300 mg	†
L-Alanine	150 mg	†
L-Glutamic Acid	150 mg	†
Glycine	150 mg	†
Swedish Flower Pollen Extract (yielding 1.4% alpha-amino acids and 0.08% phytosterols)	150 mg	†
Phytosterol Complex (providing 60 mg beta-sitosterol)	140 mg	†
Stinging Nettle Root Extract (16:1)	120 mg	†
Marshmallow Root	100 mg	†
Pumpkin Seed Oil Extract (25% fatty acids)	100 mg	†
Pygeum Bark Extract (2.5% sterols)	50 mg	†
Red Clover Tops Extract (5:1)	50 mg	†
Ginkgo Leaf Extract (50:1) 24% Flavoneglycosides	40 mg	†
Uva Ursi Leaf	40 mg	†
Goldenseal Root	30 mg	†
Gravel Root	30 mg	†
Green Tea Extract (95% polyphenols, 35% EGCG)	15 mg	†
Ginger Root	10 mg	†
Grape Seed Extract (Proanthodyn™) With a Procyanidolic Value of 95	10 mg
Lycopene	10 mg	†

D supplementation in the range of 2000 IU/d,

A PSA test measures levels of prostate specific antigen in the blood, notes MayoClinic. It is used to identify warning signs of prostate cancer and to track the outcome of prostate cancer treatment. PSA levels become elevated due to cancer or other causes. Typically a normal PSA score is below 4.0 ng/ml, or nanograms per milliter of blood, notes Lab Tests Online. There are numerous ways to naturally lower PSA levels.

Vegan Diet

Switching to a vegan diet will work to naturally lower the PSA level. This diet change should be combined with vitamin and mineral supplements as recommended by a doctor, notes Harvard Medical School. Eliminating meat from the diet will lower the intake of saturated fat, which will decrease the PSA score. A vegan diet should also include plenty of foods that protect against prostate cancer, including tomatoes, soy, fish and whole grains.

Stress Reeducation Strategies

Using stress reduction techniques will also naturally lower PSA levels. Typical methods to reduce stress include meditation, yoga and breathing exercises, notes the University of California, San Francisco Medical Center. Other helpful stress-reduction strategies include writing in a journal and socializing with friends and family.

Exercise

Ongoing exercise will also naturally lower PSA levels, notes Harvard Medical School, adding that adds exercise has the added benefit of helping to prevent obesity, one of the risk factors for prostate cancer.

Support Group Participation

Participating in a support group will naturally lower the PSA score, reports the University of California, San Francisco Medical Center. This is somewhat related to the benefits of stress reduction, as discussing health issues with other people decreases stress and minimizes isolation. Also, releasing fears about illness and mortality by interacting with others in a support group helps build emotional and physical well-being.

Massage

Massage helps the body relax, which can work to naturally lower PSA levels. Also, ongoing sessions of massage will provide protective benefits to decrease the risk of prostate cancer, notes Harvard Medical School.

First of all you want to check your vitamin D level, if you live in a cold climate moist likely your deficient. I take 5000 IU a day of Vitamin D3.

Secondly you need to take pomegranate extract between 500 to 1000mg a day. There are more supplements and life style changes you need to do . Stay away from omega 6 which is found in all corn products, fatty meats, processed meats, it is what feeds the cancer.

Try to eat organic as much as possible. Stay away from all soda pops. filter your water. If you would like to know more about it, please check out my web site especially resources and results.

www.alternativeprostatecancer.com

So how do you avoid prostate cancer — or at least slow it down?

Simply by decreasing the intake of omega-6 oils and increasing omega-3 intake. Doing so in these mice dramatically decreased their levels of PGE2, slowed down cancer growth by causing the cancers to die faster, metastasize less, and grow slower. The authors conclude that these results “provide a sound basis” for clinical trials in humans. And I agree.

Other studies have already shown that similar diets in humans have resulted in a decrease in the omega-6 to omega-3 ratio in healthy prostate cells. And the effects of PGE2 I mentioned above are already known to occur in humans. But why wait until researchers do more studies?

I urge you to start decreasing your intake of the foods mentioned above that are high in omega-6 oils to lower PSA. And at the same time, increase your intake of omega-3 foods. Foods high in omega-3 oils are walnuts, fish (especially salmon, mackerel, tuna, and trout), soy, grass-fed animals and poultry, and eggs high in EPA/DHA. In addition, do as I do, and take 2,000 mg per day of a concentrated EPA/DHA fish oil supplement.

Lower PSA levels by high omega-3 and low omega-6 diets

Reversing PSA naturally

Cancer. When you hear that word it sends a cold fear through you. You can think the worst - a possible slow agonizing slide towards sickness and death mixed in with medical treatments of chemicals and radiation that seem even worse than the cancer itself.

At age 79, Wasyl made periodic trips to the doctor to make sure his health was good. He prides himself on being healthy - eating very healthy with large salads for lunch almost every day, working actively in the yard, and exercising. He takes a number of vitamins and isn't on any medications which he says is a rarity these days. "Most of our friends and other people we meet at group events and dances are all on one or more drugs." He and his wife Daria often receive compliments on how young they look for their age and how active they both are.

In April of 2007, a routine blood test showed that his PSA level had risen to a level of 9.3 ng/ml (nanograms per milliliter). A PSA, or Prostate-specific antigen, test measures the amount of a protein produced by cells of the prostate gland. PSA can be used to detect disease and is sometimes called a biological marker or a tumor marker. It is normal for men to have a low level of PSA in their blood. Prostate cancer or benign (not cancerous) conditions can increase a man's PSA level. Most doctors considered a PSA level below 4.0 ng/mL as normal and are concerned if the PSA level rises above that. In Wasyl's case the doctor decided to retest a short time later to "watch the PSA level". In June of 2007, a new PSA test showed his PSA had actually increased to 11.8 ng/ml. Wasyl's doctor referred him to a urologist that would schedule a biopsy.

Having been aware of natural alternatives for health, Wasyl decided to take a different approach. Using medical journal articles and news stories, he worked on putting together a protocol to see if he could lower his PSA level naturally. He found many news reports and studies on how various individual items could lower PSA so he reasoned he would try all of them at the same time to get the best possible results. Wasyl began to take pomegranate (pills and juice concentrate), lycopene (a bright red carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables), vitamin C, sunflower seeds, flax seed oil, saw palmetto, pumpkin seed oil, and a several other nutrients. He also incorporated more soy in his diet and eliminated all processed meats and red meats.

Wasyl decided against a biopsy and instead focused on the protocol he had put together. In September of 2007, he had his PSA level retested and it had reduced to 8.8 ng/ml. His doctor noted that it had gone down and they should "watch it". He had his PSA tested again in November of 2007 and the PSA had gone down again to 3.8 ng/ml which is considered a normal level.

Here are Wasyl's PSA test results:

April 2007 - 9.3
June 2007 - 11.8
September 2007 - 8.8
November 2007 - 3.8
November 2008 - 4.2
June 2009 - 3.5

Wasyl continues his nutrients to this day. Recently, in June of 2009, his retested PSA level remains low at 3.5 ng/ml. His doctor told him that "I'm happy with this PSA level. Keep doing what you're doing." Wasyl continues to live happy and healthy in his home in Connecticut.

http://www.healthsentinel.com/joomla/index.php?option=com_content&view=article&id=2520:reversing-psa-naturally&catid=5:original&Itemid=24

A Remarkable Reduction in PSA by Natural Means

I would like to document, for the public domain, my recent prostate problems. I am 63 years old and have always been skinny and physically active. My PSA four to eight years ago was fairly flat, varying slightly between 1.1 and 1.3 ng/ml. Six years ago I had some symptoms which a urologist ascribed to BPH and chronic prostatitis. Then four years ago my PSA started to increase, at first slowly and then more rapidly at a rate of 0.8 ng/ml/y until it reached 2.42 ng/ml in December 2006.

A PSA of 2.42 is still relatively low, but the rate of increase was disturbing. Based on a study initially reported in the Journal of Urology, Oct. 1994, "among men with an initial PSA level less than 4.0 ng/ml, the diagnosis of prostate cancer [based on biopsy] was most clearly defined by a PSA rate of change of 0.75 ng/ml/y, with a sensitivity of 79% and a specificity of 66%". What this means is, this rate-of-change test catches 79% of prostate cancers but also gives 34% false positives.

As a result I underwent 8-channel prostate biopsy in May 2007. The biopsy went septic (gram-negative bacteria got into my blood) and I was admitted into hospital the next day. I was in the hospital for nine days. On two occasions I shook uncontrollably, urinated blood, had trouble breathing, and felt I was losing control. My blood pressure was generally very low. And I had a heart attack while in the hospital as a result of all of this!

A month later I went back to hear my biopsy results. Seven cores came out clean, and in the eighth only a "0.2 mm focus... consistent with invasive prostatic adenocarcinoma, estimated Gleason score 3+3=6" was seen. We decided to watch and wait.

By Nov.28/07 my PSA had risen further, to 3.40 ng/ml. At that point I increased my intake of a number of natural products, and subsequently my PSA dropped steeply (at a rate of 2.8 ng/ml/y) to 2.9 ng/ml on Jan.30/08, to 2.7 ng/ml on March 3/08, and finally to 2.02 ng/ml on June 2/08. I wish I could upload the graph to this site, it says it so much better than my words can. The last four datum points line up almost perfectly along a steep decline. It is really quite remarkable.

What did I do to make my PSA drop? The list, below, is ordered as objectively as I can. At the top of the list will be found the product with the greatest percentage increase in dosage, and so on for the rest of the list.

1. Pomegranate juice. BBC News July 1/06 tells of a study (reported in Clinical Cancer Research) of 50 men who had undergone surgery or radiation treatment, but whose cancer was returning. Of these, some were given 240 ml/day of pomegranate juice to drink, and their PSA increased less rapidly than that of the others. The inference from the study was that pomegranate juice can slow prostate cancer growth.

I started on 200 ml/day of pomegranate juice.

3. I increased my dosage of ImmPower, from 1000 mg/day (2 caps) to 3000 mg/day (6 caps).

3. Ejaculation. I increased my mean frequency of ejaculation, from 1.5 times to 3 times per week. The prostate squeezes together at orgasm. I thought this might help to clean out any prostatitis and at the same time help to promote the flow of the food supplements or their products into the prostate.

4(a). Lycopene. Some studies support lycopene as a cancer fighter, and others don't. I increased my dosage from 20 mg to 30 mg/day.

4(b). Prostaphil-2. Contains a pollen extract for prostate support. I increased my dosage from 600 mg to 900 mg/day.

5. Prostafx (containing Serenoa Repens 110 mg, Pygeum Africanum 80mg, Urtica Dioca 85 mg, ....). I increased my dosage later, in mid January.

In addition to the above, I also increased my dosages of vitamin D3, selenium, and (until I heard that it promotes cancer growth) zinc. My reducing cholesterol suggests a reduced fat intake, which is another factor in prostate cancer. However, the timing of all of these changes (except for zinc) was such that they are not implicated in the steep reduction in my PSA in 2008.

The question of which one (or which in combination) of the above was responsible for the steep reduction in my PSA is further complicated by the question of what made the PSA go up in the first place. Was it my cancer? Or my "prostatitis" or my "BPH" if I have them? The PSA reading of 2.7 on March 3/08 also gave a free-PSA of 28%. This might suggest that prostatitis and not cancer was responsible for my rising PSA, but this is very uncertain because the interpretation of free-PSA assumes that the PSA is greater than 4 (while mine is not). And I would rather believe that my PSA was reflecting my cancer and not my prostatitis (because then the steep drop in PSA this year would suggest a reduction in my cancer and not just in my prostatitis!). I am inclined to believe that it is the ImmPower that helped me, but maybe that's only because I read more about it (and paid more for it!).

http://www.cancerforums.net/threads/7054-A-Remarkable-Reduction-in-PSA-by-Natural-Means

How to Lower Cholesterol Levels

By Sabah Karimi, eHow Contributor

Print this article

Whole wheat bread and other high-fiber foods can help lower cholesterol levels.

Instructions

1. Get Your Levels Checked

o Your doctor can complete a comprehensive cholesterol check. If you are older than 20 and don't currently suffer from heart disease or a related disease or condition, the following levels will apply:

Total Cholesterol -- in milligrams per deciliter (1/10 liter) of blood

Desirable: Less than 200 mg/dl

Borderline: Between 200 and 239 mg/dl

Death Wish: Over 240 mg/dl

The changes you have to make in your lifestyle boil down to the same thing any doctor, nutritionist or health professional will tell you: Exercise more, and eat a low-fat, high-fiber diet.

Eat foods that are low in total fat, but especially low in saturated fats or hydrogenated oils. It's OK to have food with monounsaturated fats, such as olive and canola oil, or foods with polyunsaturated fats, such as safflower, sunflower, corn or soybean oil. Foods to cut down on are ones with animal fats, which are all saturated. (Yes, this means meat, eggs and whole-milk products.)

Cut out foods that are high in cholesterol, and keep in mind that it is only found in animal products. That will make it easy to remember.

Instructions

1. Watch Your Diet

o A low-fat, high-fiber diet contains fruits and vegetables (especially the leafy ones); legumes (peas, beans, soy products); whole grains (whole wheat bread, brown rice); monounsaturated and polyunsaturated oils; flaxseed oil and non-fat or skim milk products. It should also be accompanied by exercise (especially aerobic exercise, even just a walk per day).

Eliminate or limit meats (especially the fat and the skin); nuts (especially cashews, pistachios, Brazil and macadamia nuts); saturated fats (butter, cheese, lard); hydrogenated fats (margarine, shortening, tropical oils); whole-milk products; eggs; fatty desserts, including sweets with lots of refined sugar; fried foods and fast food; smoking and caffeine.

Start reading the labels on the food you buy, and watch the fat and cholesterol content, as well as the kinds of fat. The majority of people will be fine with an improved diet and exercise regimen.

Hi, this is Rachael Richardson with Nutrolution in South Beach, Miami, Florida. In this clip we're talking about how to lower your cholesterol. So if your cholesterol is out of balance, then the best thing that you can do is to try to understand why is it out of balance? And that's what I emphasize with all of my clients. So there's a couple reasons why yours might be out of balance. One could be that your liver is working too hard. And your liver controls both detoxification as well as cholesterol regulation. So maybe you're getting too many toxins into your body. So look at reducing your sugars and reducing your toxins from things like alcohol and processed foods, and then on the flip side, look into increasing your antioxidants and reducing your arterial damage that might be causing your cholesterol levels to go higher than they should. So ways to increase your antioxidant levels are to start eating more fruits and vegetables primarily, and look for fruits and vegetables that are really rich in color. So green, purple, red and orange are all great colors to choose. This is Rachael Richardson and this has been how to lower your cholesterol.

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