A Heartfelt Journey: Lowering Cholesterol Naturally

Cholesterol, the fatty substance that exists in everyone’s blood stream, usually dissolves in the blood. When it doesn’t, it can stick to the inner linings of blood vessels and become a problem. Cholesterol can build up in a coronary artery to the heart or the carotid artery to the brain and block the passage, leading to heart attack or stroke.

What do you do when your bloodwork comes back and shows your total cholesterol, LDL, HDL numbers are abnormal (total cholesterol over 200, LDL over 100, and HDL less than 40)? Many people, especially those with high cholesterol at a younger age who aren’t keen on starting a statin medication or alternatives, choose to fight cholesterol the old-school way—with grit, greens, and sneakers.

Adopt a Plant-based Diet

Diet is the first lifestyle modification, says Dr. Michael Rubinstein, a cardiologist at the Heart and Vascular Center at Valley View. “For the last four decades I’ve been practicing medicine, I’ve been trying to pursue a primarily plant-based diet,” he says. “The cholesterol we eat mainly comes from dairy and meat fat. By limiting those in our diet and working towards a plant-based diet, which is what I advise, you may be able to naturally lower cholesterol. There is very good data to show that a plant-based-only diet over many years does lower cholesterol just as effectively as a statin or other cholesterol medicines.” Where to start? Swap beef burgers for black bean patties and remove processed snacks and saturated fats (especially fried foods), while adding oats, almonds, avocados, beans, berries and spinach to the menu.

Focus on Weight Management and Start to Move

The second way to lower cholesterol is weight management: lower weight means lower cholesterol. A plant-based diet will help with this, as will increasing movement, Dr. Rubinstein’s third recommendation. Walk the nearby trails, take a hike, or ride a bike on the Rio Grande Trail. Dr. Rubinstein says to lower the cholesterol needle, people should partake in a minimum of 2.5 hours of aerobic exercise a week. This includes fast walking, biking, hiking, swimming -- defined as anything that is a continuous 30 minutes and gains a heart rate increase. It does not, he says, include window shopping or dog walking. Sorry!

Are natural methods always enough?

Dr. Rubinstein makes the point that at times lowering cholesterol naturally alone is not enough to make an impact on some patients, including those with genetically inherited high cholesterol, and those who have already had a heart attack. In these cases, one of the five types of cholesterol lowering medications that he prescribes may be in order. “Sometimes lifestyle modification alone doesn’t work, and you need lifestyle modification plus medication,” he says.

Find out your cholesterol numbers now

Dr. Rubinstein recommends gauging your cholesterol numbers beginning in your twenties, or earlier if there is a family history of high cholesterol. Visit your primary care physician at Valley View to ask for blood work that can test your cholesterol levels.

The Takeaway
Dr. Rubinstein stresses that cholesterol can be controlled and should be controlled. It’s all about taking the reins of one’s health. “People can feel empowered that they can control their cholesterol through these methods,” he says.

Dr. Rubinstein is a cardiologist at the Valley View Heart and Vascular Center. To schedule an appointment or learn more, call 970.384.7290.