How to Lower Your Cholesterol Without a Prescription
January 13, 2012 Tweet
Try these dietary changes to improve your numbers and heart health
In November of 2011, Lipitor, the best selling drug in the history of pharmaceuticals went off patent, allowing a cheaper, generic version of the cholesterol-lowering drug to enter the market. The move made a popular medication more affordable for many Americans – but still not tolerable for some.
“We see quite a few patients who experience side effects from statins,” says Mimi Guarneri, MD, MD, cardiologist and medical director of Scripps Center for Integrative Medicine. “They are often looking for ways to reduce their dosage or get off the medication entirely.”
Statins can produce liver and muscle inflammation in some patients, which can result in abdominal distress, cramps, fatigue and achiness. Despite the discomfort of those side effects and others caused by the medication, the benefits of taking stains outweigh the risks for many patients. The drugs block a substance the body needs to make cholesterol. They may also help to reabsorb cholesterol that has accumulated in plaques on your artery walls, helping prevent further blockage in your blood vessels.
“The drugs can do a great job at lowering cholesterol, no doubt. But keep in mind, high cholesterol is only one of a number of risk factors for heart attack and stroke,” says Dr, Guarneri. “Cardiovascular disease is the end result of multiple factors. A pill alone won’t fix the problem.”
According to Dr. Guarneri, lifestyle changes are required to reduce your risk of heart disease, whether you take a statin or not. As the first line of intervention to lower “bad” cholesterol and improve heart health, she recommends the following dietary changes:
- Cut the saturated fat
“Reduce your intake of butter, cheese, red meat and dark poultry. Those products are loaded with saturated fat, which raises cholesterol,” says Dr. Guarneri. - Eat more produce
“The closer you can get to being a vegetarian, the better,” she asserts. Eating fruits and vegetables won’t just help you keep your appetite in check. They have a protective effect against coronary heart disease. - Consume soluble fiber
Soluble fiber can help to remove artery-clogging LDL cholesterol from the body. Oat bran is a great source. Prunes, beans, barley, citrus fruits, apples, Brussels sprouts, apricots and broccoli all contain ample amounts too. “If you can’t fit those foods into your diet, you can also take soluble fiber in a pill or powder,” says Dr. Guarneri. “Just make sure you are incorporating it in some way.” - Add fatty fish to the menu
Certain types of fish are chock-full of omega-3 fatty acids, which can lower cholesterol and reduce blood pressure. High levels are found in salmon and sardines. “Aim to incorporate fish high in omega-3 fats into your diet two times a week,” she says. “Just be mindful about how you prepare it. Be sure to skip rich sauces that could be full of saturated fat.”
In addition to recommending changes to the menu, Dr. Guarneri often uses other evidence-based approaches to help her patients lower their cholesterol, including dietary supplements such as plant stanols, artichoke extract, niacin and red yeast rice. She also encourages her patients to exercise on a regular basis, and explore ways to reduce the amount of stress in their life.
“Chronic stress exposes your body to persistently elevated levels of stress hormones like cortisol, which can increase inflammation in the body and indirectly raise blood cholesterol levels,” says Dr, Guarneri. “To truly adopt a comprehensive program to reduce your risk of heart disease, it’s imperative that you find healthy ways to cope with stress.”
Next steps
- If you have high cholesterol, have a thoughtful conversation with a doctor about your overall risk for cardiovascular disease. Develop a comprehensive heart disease prevention program that includes lifestyle changes.
- To help make those changes stick, check out course offerings at Scripps Center for Integrative Medicine. From vegetarian cooking and yoga to meditation and music therapy, you’ll find classes and programs to help you heal mind, body and spirit.
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