Lowering Cholesterol Naturally

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Avocado (Persea americana). Avocado is one of the highest-fat fruits, so people with heart disease often avoid it. But according to a report in the Lawrence Review of Natural Products, a respected newsletter, avocado can help reduce cholesterol. In one study, women were given a choice of a diet high in mono-unsaturated fats (olive oil) with avocado or a diet rich in complex carbohydrates (starches and sugars). After six weeks, those on the olive oil/avocado diet showed an 8.2 percent reduction in cholesterol.

I'm not saying you should cut back on complex carbohydrates, which are important to a healthy diet: I am suggesting you enjoy an occasional avocado. It contains some unique chemicals that you might not be getting else where.

Beans (Phaseolus, various species). Beans are high in fiber and low in fat just the ticket for lowering cholesterol. They contain lecithin, a nutrient that also helps cut cholesterol. One study showed that a cup and a half of dried lentils or kidney beans a day, about the amount in a bowl of bean soup, can lower total cholesterol levels by 19 percent.

Garlic (Allium sativum) and onion (A. cepa). Many studies show that the equivalent of one clove of garlic a day (or half an onion) lowers total cholesterol by 10 to 15percent in most people. Garlic is an approved remedy in Europe for cardiovascular conditions, especially high cholesterol.

In another study, 2 to 3 tablespoons of onion oil a day helped lower choles terol in about half of people
with moderately high cholesterol. Their blood cholesterol levels fell 7 to 33 percent while they were taking the onion oil.

Nuts You might think people with high cholesterol should avoid high-fat nuts, but a study of more than 25,000 Americans showed that those who eat the most nuts are the least likely to be obese. I wouldn't recommend nuts to those with heart disease or high blood pressure. But for reasonably healthy folks, nuts don't seem to do harm and are better than too much meat.

High nut consumption was also associated with a lower incidence of fatal and nonfatal heart attacks. This should interest anyone at risk from high cholesterol.

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