The Experts Weigh In: Lowering Cholesterol the Natural Way!

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I was on the phone with my mother the other day when she shared some very impressive news with me. Because her story is a true testament to the quote 'Let food be thy medicine', I wanted her to come on the blog today and tell you about it. With no further ado...

BY: SHARON YARBROUGH, CONTRIBUTOR

I am here to testify that high cholesterol can be brought down without having to resort to drugs, statin drugs in particular. As you know from my previous post, I have always been a healthy eater and an avid exerciser. I am extremely health conscious, so you can imagine my shock when at my 55 year old checkup, I was told that my cholesterol was too high. In fact, I was so shocked that I was certain it was a mistake (perhaps a mix up in the lab?), but the nurse assured me that the report was mine and kindly explained that as one gets older, cholesterol tends to rise.

I am now 58 and subsequently, every lab work since then has shown my cholesterol to be high. At my most recent visit, my doctor encouraged me to start taking statin drugs and even went so far as to write me a prescription. I just stared and stared at the prescription in my hands thinking, "No way, Jose!". If you're not familiar with statin drugs (Lipitor being the most popular), you may not know that they have many side effects, including muscle pain and weakness, neuropathy, congestive heart failure, cognitive impairment, pancreatitis, depression and possibly the potential to cause cancer.

You can understand my fear of taking them.

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The next morning as I was praying about what I should do, I turned on the TV and found Dr. Stephen Sinatra, a renowned cardiologist, discussing cholesterol. He shared that cholesterol is not the whole problem, but that instead, there are many other factors that lead to heart disease. Inspired by his knowledge, I immediately bought the book he co-authored with Dr. Jonny Bowden, The Great Cholesterol Myth. After reading it cover to cover, I decided that I would try to lower my cholesterol without statin drugs... naturally.

Just recently, I had a check up and I am so thrilled to report that I have succeeded in lowering my cholesterol by 52 points - from 238 down to 186 (over 200 is considered the 'danger zone') - in just 3 months! Today, I'd like to share my dietary secrets with you so that you too can heal yourself through diet alone and avoid the harmful side effects of these popular drugs.

For breakfast, I eat a quinoa porridge sprinkled with chia seeds, flax seeds, honey, sliced almonds and fruit. Because of its recent popularity, you can find quinoa almost anywhere now in the grains aisle. Just cook the quinoa according to package directions and top with whatever ingredients you prefer. I always add chia and flax seeds because of their antioxidant and omega-3 fatty acids. Quinoa stores very well in the refrigerator, so I suggest making enough at one time for the whole week.

Then, for lunch or an afternoon 'pick-me-up', I make a green smoothie. You can use any kind of greens (spinach, kale, swiss chard, etc.). I usually buy my greens mixed in a pre-washed bag. In the blender or Nutribullet, I add 2-3 baby carrots, a sprinkle of flax or chia seeds, some honey and frozen tropical fruit (I like the pineapple, mango, strawberry mix).

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In addition to these two things, I also added Jarrow brand Red Yeast Rice capsules to my diet. I take 2 capsules a day to help support my cardiovascular health. Not only did these changes lower my cholesterol, but they also succeeded in lowering my glucose levels from 99 to 83.

These minor modifications to my diet have given me much more energy and a better quality of sleep. Even my husband (who sometimes eats junk food) has commented on how much more energy he has since he's started following my lead. He just feels better overall.

I realize that not all of you have a problem with cholesterol (and may never have a problem), but I am sure that there are people in your life who could benefit from this information. Even if your cholesterol is fine, I can guarantee that working these modifications into your diet will improve your general health and well-being. I'm a believer because my results speak for themselves. Food can indeed be medicine.

Statin drugs and the side effects that come with them? No way, Jose!

Sharon Yarbrough is the best mother on earth - well, at least according to me. In addition to raising me and my brother Cale, Sharona (as we fondly call her) is an ACE-certified personal trainer and a sales rep for Juice Plus, a whole foods supplement (visit her site here). She has always been extremely active. She was a state-ranked swimmer in Georgia growing up, was on the very first University of Georgia women's swim team and continues to swim to this day. I have my mother to thank for instilling in me a desire to take care of myself through diet and exercise, and I tend to think that IF blogging had been around in her day, she would have beat me to the punch on this whole wellness blog thing.

Brussels Sprouts: Sinful Little Devils!

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Ah... Brussel sprouts. They just seem to conjure up bad associations for most people - one of those veggies that your mother made you sit at the dinner table until you finished - and honestly, that is just a shame! They are not horrible at all, nor should they be used as punishment! C'mon, mothers! If you cook them correctly, they can actually taste a little sinful.

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Yes, I said sinful.

They really, really are.

Brussels sprouts originated near (you guessed it!) Brussels. They have always been popular in Europe, but didn't land on the American dinner table until World War I. They're a cold weather crop, growing best in light frost condition, so now is the best time to go sprout hunting at your local grocery store! They look like mini cabbages and are considered a cruciferous vegetable. If you read my recent post on immunity, you'll recall that cruciferous vegetables are some of the most nutritious things you can feed your body.

So what makes this little vegetable such a hit? 

CANCER PROTECTION - Brussels sprouts contain compounds called isothiocyanates, which promote the elimination of carcinogens from the body. These tiny veggies can also help reduce DNA damage. When DNA is damaged, abnormal cells can start to develop - cells that could eventually turn into cancer. Brussels sprouts seem to have special protective qualities when it comes to breast, colon and prostate cancer.

HEALTHY DIGESTION - There are approximately 4 grams of fiber per cup of sprouts. Fiber is important in keeping your digestive system functioning properly and in keeping your blood sugar and cholesterol levels in check.

IMMUNE SUPPORT - You've heard it before but I'll say it again - vitamin C is essential for a strong immune system. Just 1 cup of raw sprouts equals approximately 124% of your Daily Value. It doesn't get better than that! The most nutrients will be maintained by steaming them, but don't worry, you'll still benefit from nutrients no matter how you cook them.

INFLAMMATION REDUCTION - Chronic inflammation is a huge risk factor for many types of illness and cancers. Just 1 cup of raw sprouts contains almost double your Daily Value of vitamin K, which directly regulates your body's inflammatory responses. In addition to this huge job, vitamin K also aids in blood clotting and ensures bone strength.

CELL GROWTH & REGENERATION - Most of us are deficient in folate, a vitamin found naturally in green leafy vegetables. While you can supplement with folic acid, this synthetic version of folate may come with it's own set of concerns. It's important that you focus on meeting adequate folate levels through food, and Brussels sprouts are a great way to do this! Just 1 cup of boiled sprouts meets 25% of your Daily Value. Folate is essential for everyone, but especially crucial during periods of rapid cell division and growth (think 'pregnancy' or 'infancy'). Folate also plays a major role in preventing changes in cells that lead to cancer.

I love vegetables, and the more, the merrier. So today, I'd like to share my recipe for roasted vegetables. This dish is a no-brainer... meaning if you can turn on the oven and chop, you're all set! Even picky eaters will love it!

Grab your ingredients (feel free to improvise here...any veggies will do). I chose Brussels sprouts, asparagus,
cauliflower, mushrooms, a yellow onion and garlic. Preheat the oven to 400 degrees and spray 2 baking pans with a non-stick cooking spray or line with parchment paper.

Finely chop 3-4 cloves of garlic.

Cut the whole yellow onion into large chunks.

Wash and cut your mushrooms into chunks. 

Wash and cut your asparagus into thirds (always cut off and discard of the white or purple end of the stalk. It is too
tough to enjoy!).

Wash your Brussels sprouts, then chop them in half. I make a tiny slit with my knife into the 'tree trunk' end
of the sprout to help it cook more evenly. 

Wash and break your cauliflower into small pieces (this can be done by hand...no need for fancy cutting skills).

Find a big bowl and throw all your ingredients inside.

Now drizzle the mixture with just enough extra virgin olive oil to give the veggies a light coat (probably 3 Tbs. or so
depending on how much you're making). Toss it like you would a salad.

Now grab your army of spices. I use sea salt, black pepper, oregano, basil and red pepper flakes (because
I'm a spice fanatic).

Give the veggies a healthy sprinkle of the spices. Don't get all crazy with the salt... remember, you can always salt later
if you need more! Now spread your mixture onto the baking pans, making sure that
all the veggies have room to breath. No big pile-ups!

And now... the secret ingredient... (drumroll please)... BLACK TRUFFLE OIL! In case you haven't heard, truffle oil
makes everything better! But you don't have to use a lot. Drizzle only about 1/2 tsp. per pan. It may seem inconsequential, but it will do the job!

Bake for 40-45 minutes, until the tops are slightly browned and the veggies (especially the cauliflower)
are cooked through.

This makes a great side or even a snack! It's best eaten right out of the oven!

BOOM! POW! WHAM!: A Super Diet for Super Immunity

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I spent the greater part of my weekend devouring a new book. It wasn't a trashy romance novel (although that could've been fun). No, I'm afraid to say I'm a bit obsessive when it comes to nutrition. My book of choice this weekend was a book on the immune system called Super Immunity by Joel, Fuhrman, M.D.

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I bought this book because my goal this year is to change my body from the inside out. I've had various chronic issues my whole life, ranging from horrible allergies to annoying skin problems. It's time I put those to rest - for my own sanity's sake.

We all know that we should eat healthy, but are certain foods better for you than others? The answer is a resounding yes! Dr. Fuhrman advises building your diet around greens, onions, mushrooms, berries, beans and seeds. Let's take a look at each of these closely:

GREENS - There's a family of greens called cruciferous vegetables (coming from the Latin word 'crucifer', meaning 'cross'). Dr. Fuhrman explains that they 'have a unique chemical composition: they have sulfur-containing compounds that are responsible for their pungent or bitter flavors. When their cell walls are broken down by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds into isothiocyanates (ITCs) - an array of compounds with proven and powerful immune-boosting effects and anti-cancer activity.' Cruciferous vegetables include the following: arugula, bok choy, broccoli, broccoli rabe, broccolini, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, mustard greens, radishes, red cabbage, turnip greens and watercress.

I was pretty jazzed to see that this list contained almost all of my favorite vegetables! But then, my excitement reached a whole new level when he went on to cite the findings of multiple population studies - "Cruciferous vegetables are twice as powerful as other plant foods. In population studies, a 20 percent increase in plant food intake generally corresponds to a 20 percent decrease in cancer rates, but a 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates." If that's not enough reason to 'go green', I don't know what is.

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ONIONS - We all know that onions make you cry. The enzyme alliinase, found in the cell walls, is the culprit, but the same chemical reaction that makes you cry when cutting an onion is actually allowing immune-building sulfide compounds to form. Those are actually tears of joy! Dr. Fuhrman explains that "these compounds prevent the development of cancers by detoxifying carcinogens, and they also...halt cancer cell growth by preventing tumors from obtaining a blood supply." It's not just onions that do the job though. Any member of the allium family will give you these benefits: garlic, leeks, shallots, chives or scallions. He suggests eating 1/2 cup of chopped onions per day to get maximum benefits.

MUSHROOMS - Your body contains natural killer T cells (NKT's for short). In addition to having an awesome sounding name, these cells have an incredibly powerful job within the body. They find damaged cells, attack and remove them. The compounds found in mushrooms (specifically white, cremini, portobello, oyster, maitake and reishi mushrooms) help to enhance the function of NKT's in your body, allowing them to do their job with much more power. Mushrooms also contain angiogenesis inhibitors, which keep new blood vessels from forming and allowing cancer it's own blood supply to grow.

BERRIES - Berries contain remarkably high levels of ellagic acid, which inhibits the formation of tumors. Berries are a super food for a reason because in addition to the ellagic acid, they also contain many other anticancer phytochemicals. Pomegranates are especially good for you. In addition to inhibiting tumor growth, they can lower blood pressure, prevent heart attacks and strokes, improve symptoms of depression, reduce tissue damage, and block the stimulation of breast cancer tissue from increased levels of estrogen. Did you hear that? Pomegranates are great natural tools in the fight against breast cancer!

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BEANS - In addition to being low calorie and low in sugar, beans are packed with fiber, meaning you digest them slower and feel satisfied for longer. Beans are also extremely high in cancer-fighting antioxidants. According to webmd.com, "In a U.S. Department of Agriculture study, researchers measured the antioxidant capacities of more than 100 common foods. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. And three others -- black beans, navy beans, and black-eyed peas -- achieved top-40 status."

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SEEDS - Seeds are packed with protein and vitamin E. Natural vitamin E, present in the leaves and seeds of plants, is a major player in scavenging for cancer-causing free radicals and regulating immune system activity. The benefits of a vitamin E supplement do not even begin to touch the power of vitamin E in its natural form, obtained through seeds. Two major players are flax seeds and sesame seeds. Both of these seeds contain more lignans than any other food. Dr. Fuhrman explains that lignans work to "bind estrogen receptors and interfere with the cancer-promoting effects of estrogen on breast tissue and they also have strong antioxidant effects.... a study revealed that when flax seeds are given to women with breast cancer, the women show reduced tumor growth and enhanced survival, compared to women not given flax."

In just one weekend, I tackled the never-ending question of 'what to eat?'. If you can focus your meals around these 6 categories, then you can rest assured that you will be eating well - eating in a way that will pump up the power of your immune system and keep you healthy and cancer-free.

Try throwing some pomegranate seeds and flax seeds on your morning yogurt or cereal. Have a salad for lunch that incorporates sunflower seeds, mushrooms and cruciferous greens. Grab a burrito or burrito bowl and incorporate pinto or black beans into your lunch. For dinner, saute some greens and have a handful of berries for dessert. See? It's not hard. Your body will thank you and so will your boss (goodbye sick days)!