The Cholesterol Connection

Cholesterol Connection/Saturated Fat

Animal products are generally high in both saturated fats and cholesterol (a fat-related substance necessary for good health). Cholesterol is either manufactured by the body or consumed in animal products. Within the body, it is found in the brain and nervous system, liver, blood, and to a small degree in other body tissues. It is used to form sex and adrenal hormones, vitamin D, and bile, which is needed for the digestion of fats.

Clearly, a major cause of too much cholesterol in the body is its overconsumption, but there are others: saturated fats in the diet greatly increase the manufacture of blood cholesterol; other contributing factors are stress, cigarette smoking, and consumption of coffee and refined sugar. Chronically elevated blood cholesterol leads to arteriosclerosis (hardening and thickening the arteries) as well other circulatory problems including heart disease, high blood pressure, and risk of excessive clotting.

Suggestions for Minimizing Saturated Fat and Cholesterol Buildup

Reduce refined products as much as possible, it is best to eliminate completely white rice, refined white flour, white sugar, sausage, bacon, mayonnaise and hydrogenated corn oil . Reduce your consumption or eggs, butter, shrimp, red meat, fried foods, cow's milk and derivatives.  Cheese (avoid it or use it sparingly: cheese is high in cholesterol and is one of the richest foods in saturate fat).  All these foods raise the cholesterol and triglycerides and do damage to the arteries.

Cleansing:

Specific nutrients that reduce cholesterol and saturated fat in the blood and arteries are lecithin, vitamin E and C, and niacin. These nutrients function efficiently in cleaning the arteries when taken in whole food. Lecithin is found in most legumes, especially soybeans and mung beans, which are recommended by Chinese medicine.  In general all beans, peas and lentils will help.  Plant fiber, particularly found fiber in whole grains, helps to reduce fat in the blood and prevent hardening of the arteries.  Unprocessed grains are also an excellent source of niacin, and they all contain the freshest type of vitamins in their oils.

Chlorella in juices,  20% is fatty acids, these are the artery-cleansing, omega 3, alpha-linolenic variety; perhaps this is one reason chlorella has been shown to be so effective in reducing cholesterol in the body and preventing atherosclerosis.

Incorporated to your daily meals:

Legumes: Mung and soybeans, sprouts, also tofu. Black beans, kidney beans, chickpeas, peas, lentils, vegetarian burgers (made from soy beans, millet, mug beans or lentils).

Whole Grains:  Quinoa, brown rice, millet, wheat berries , oatmeal, amaranth, buckwheat.

Vegetables and Fruits: 3 cups of green vegetables a day, lettuce, spinach, kale (important to incorporate in meals)., Swiss chard, radish, horseradish, onion family (garlic, shallot, leeks, scallion) -  wash well with organic raw vinegar.  Eat broccoli, carrot, tomato, cabbage, asparagus, celery, banana, mushrooms, cucumber. Apples, oranges, grapes, guavas, pineapples, mangoes, avocado.  Eating strawberries and goji berries can help relax the arteries and prevent heart attacks.

Nuts and seed Rich in vitamin E, Omega 3 oil and Lecithin: Almond, hazelnut, flax seed, chia seed, pumpkin seed, walnut and sunflower sprout.

Animal products, Source of  Omega 3 oil: sardine, salmon, mackerel and other deep/cold water fish. Raw honey (the only sweetener that reduces fatty accumulation in the vascular system) and bee pollen.

Below are a few recipes and tips that can help you to incorporate a few of the ingredients that I mentioned above into your meals.

Healthy Breakfast for your cholesterol: 

Oats:

1) ½ cup rolled oats, 1 cup water or 1 cup milk almonds, rice or cashew, 2 Brazil nuts (if you are not allergic to nuts). 1 tablespoon raw honey(unprocessed) or stevia. 2-3 tablespoon wheat berries (soaked overnight or cooked), 1 tablespoon of flaxseed .1 slice of bread without gluten. It could be spelt or quinoa bread.

 2) 1 cup wheat berries, 4 tablespoons Greek yogurt, 1 Tbsp goji berries or your favorite dried fruit. ½ small chopped apple, 1 tablespoon raw honey or 1 sliced Date (Some of the sugar found in dates were shown to have potent antitumor properties. Another sugar, beta-D- glucan, regulates cholesterol and blood sugar levels by slowing down gut absorption of glucose). Nuts if you are not allergic.

Drink Oats:

Soak ½ cup oatmeal in 1 cup of water overnight in the refrigerator. In the morning put this in the blender and add 1 teaspoon of flaxseed and pure raw honey. You can add almond milk too; it contains calcium and is rich in vitamins and minerals. Add 2 Brazilian nuts (soaked with water in the refrigerator), they contain a high level of antioxidants, also you can add cashews, which are rich in protein and have properties that help reduce cholesterol absorption. Perhaps one of the major health benefits of cashews are the ability to help overcome depression.

Smoothies: You can create your own recipe with your favorite fruits and add chlorella.

Tuny's smoothie:

1 tablespoon chlorella,1 hand full of grapes, 1/2 banana, 1 apple.

Powerful antioxidant smoothie:

1 teaspoon chlorella, 2 Brazilian nuts soaked overnight, 1 cup almond or hemp milk, 2 dates, 4-5 strawberries, 1 handful of goji berries, 1/3 cup blue berries. Add water or ice if you want.

Algae berries smoothie:

1 tablespoon chlorella, filter water, 1 banana, 4-5 strawberries, 1 full handful of blueberries,  2 spoons of cranberries.

Green-banana smoothie: 1 teaspoon chlorella, 1 banana, 1 1/2 cup filtered water, 1  fresh orange juice, 1 tablespoon ground flax seed.

Eat goji berries:

·         Test studies are showing that Goji berries may prevent the growth of cancer cells, reduce blood glucose, and lower cholesterol levels. 

·         Protects the liver, helps eyesight, and supports kidney function.

·         Promotes longevity, brings life support to the blood and all internal organs

·         Rich in antioxidants.

Savor each berry individually, make a daily snack bag with nuts and gojis  or add to hot and cold cereals, blender fruit juice drinks, whole fruit and nut bars, baked goods, tea and fruit juice blends.

Use a quality salt: sea salt, pink himalayan salt.

Herbs: parsley, rosemary (digestion aid also anti- inflammatory)

Healthy Guacamole:

Portion 2 1/2 cups (10 servings of 1/4 cup)

The peas in this guacamole help reduce fat and add protein without diminishing the flavor.1 cup peas 1 ripe avocado, 1 clove garlic, minced, or 1 teaspoon crushed garlic, 2 Tablespoon of onion finely chopped, red and green pepper tiny pieces, 1 jalapeno small diced, Juice of 1 lemon 1  tablespoon fresh cilantro, 1/4 teaspoon  sea salt or to taste 1/4 teaspoon black pepper or to taste.  If using fresh or frozen peas, partially cook in boiling water for 2 minutes to soften, and then cool with cold water and drain. Peel the avocado and cut into large chunks. Mash avocado and peas together with a potato masher or fork, or if you want a creamier texture, use the food processor. Stir in sauce, garlic, scallions, lemon juice, cilantro.