Category Archives: Supplements

5 Foods + 5 Supplements To Reduce Your Harmful LDL Cholesterol

Everyone at high risk of cardiovascular disease should replace more fruits, vegetables, cereals and legumes instead of red meat and saturated fat. Search food rich in important homocysteine-lowering, B vitamins, as well as vitamins C, E and omega-3 rich fish or seed oils.


  • Artichoke

Did you know that artichokes have cholesterol-lowering properties? Drinking artichoke tea can help reduce cholesterol levels and help prevent a future increase as well.

Artichoke leaf tea has been shown to reduce cholesterol by inhibiting HMG-CoA reductase and having a lipid-lowering effect, reducing blood cholesterol.

To make artichoke tea 100 g, cover artichoke leaves, stalk and roots with a litre of boiling water. Let steep for 5 to 10 minutes and let cool. Drink a cup of this tea three times daily before meals.

Tea has a light green color and is sweet. It is also helpful to reduce your sugar intake because it’s all you get the follow sweetness!

  • Pumpkin seed oil

Consider adding pumpkin seeds oil to your diet as it contains essential fatty acids that help reduce the amount of cholesterol produced by the liver.

  • Olive oil

Olive oil, extra virgin olive oil in particular, contains heart-healthy antioxidants that may lower unwanted (LDL – low density cholesterol), but leave the (HDL – high density cholesterol), cholesterol necessary in place.

Add 2 tablespoons (about 23 grams) of olive oil daily to your food instead of other fats. Keep this amount as olive oil is also high in calories. You can use olive oil to fry the vegetables, add to salad dressing (with vinegar) or make a marinade. Try olive oil instead of butter as a dip for bread.

  • Nuts

Nuts such as walnuts and almonds can reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids that help keep blood vessels healthy. Eating around a handful (about 45 grams) per day unsalted (and with no sugar) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios or nuts, to help reduce your risk of heart disease.

Make sure you eat the nuts are not salted or coated with sugar. Nuts are high in calories, so substitute them for fatty foods. For example, some sprinkle with walnuts or almonds on a green salad instead of cheese or croutons.

  • Spices

The capsaicin found in peppers, curcumin found in turmeric, fenugreek, ginger and onions have all been shown to reduce LDL cholesterol therefore use liberally in your food.


  • Red rice yeast

In addition to reconfiguring your diet, it is worth taking a dietary supplement called red yeast rice. It comes in capsules and is taken daily. Read more about the red yeast rice processing to reduce high cholesterol via link at author box below.

  • Policosanol

Policosanol is a natural extract of plant waxes (such as rice cane, yams and beeswax). It is used in the maintenance of heart health and reduce LDL because it helps to control the production and distribution of liver cholesterol.

It can be taken with red yeast rice side or statins, with the supervision of your health care professional. We first recommend 20 mg daily taken with or after your evening meal. A 10 mg dose can be taken once cholesterol began to drop.

  • Sytrinol

Sytrinol is a natural extract of citrus fruit used in the maintenance of heart health. It can be taken with statin sides with the supervision of your health care professional. We recommend 2 capsules of 150 mg each are taken every day.

  • Lecithin

Lecithin is rich in nutrients and helps to raise HDL levels. It reduces the absorption of cholesterol from other foods.

  • Plant sterols

Plant sterols are also sometimes added to margarines, orange juice and yogurt drinks. Some can help reduce LDL cholesterol by more than 10 %.

To get results, you need at least 2 grams of plant sterols, about two large glasses of 250 ml of plant sterol fortified orange juice a day. Foods fortified with plant sterols or stanols do not appear to lower triglycerides or HDL, the “good” cholesterol.

The Benefits of Taking Fish Oil Daily

There have been hundreds of studies around the supplement of fish oil. Fish oil is considered to be one of the best supplements you can take daily to help maintain excellent health. There are many benefits from taking these supplements to include aiding metabolism to losing weight.

As a supplement is a safe and effective to get your daily intake of Omega 3 essential fatty acids. Basically fish oil comes from fatty fish. The fish oil itself contains an essential fatty acid called Omega 3s which your body cannot produce. Omega 3s are made up of two basic fatty acids, EPA and DHA. Most people do not get enough of these essential fatty acids in their daily diet.

It is extremely important that you get the proper amount of these essential fatty acids in your diet because of the many benefits they can provide. Some of the benefits that are yielded from Omega 3s are that they help to maintain a healthy immune system, help to promote healthy metabolism, help to reduce the stress response, promote cardiovascular health, reduce triglyceride levels in the blood stream, help with normal blood pressure levels and help with the healthy maintenance of skin, hair and nails and aids the fat burning genes.

As you can see the benefits of taking fish oil daily are many. Typically when you look to buy a fish oil supplement you will find them in a gel capsule form. This is one of the best ways you can get this supplement. These capsules are easy to store, have a relatively long shelf life and are very easy to swallow regardless of their size.

It is important that you when you take it, you are getting the right amount each day to maximize your benefits. The goal is to get enough EPA and DHA in your system daily. This can be achieved by finding the right supplement for you. In regards to increasing lean muscle and burning fat, you need to get a minimum of 2-3 grams of EPA and DHA combined each day.

Fish oil is a daily supplement that can be taken just about anytime during the day. Most people tend to take it around lunch and dinner. The idea of taking it for breakfast or following breakfast tends to turn people off, although with all the refinements of the fish oil, there really isn’t much in the way of smell.

Another added benefit to taking is that there appears to be little to no side effects with this supplement. Taking a daily dose is something that everyone should consider due to the wide array of health benefits.

Are you ready to be proactive about your health?

Top Vitamin E Foods and Studies on Vitamin E Benefits

Vitamin E is a health-giving, disease preventing vitamin that is found in many foods such as almonds, leafy greens, sunflower seeds, eggs, sweet potatoes, avocados, olive oil and rice bran oil. Studies are showing that vitamin E benefits include strengthening the heart, assisting in preventing eye disease, boosting immune function and enhancing muscle health.

The top three antioxidant vitamins are Vitamin E, C and A. An “antioxidant” is a nutrient that counteracts and neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and are caused by an unhealthful diet, air pollution, smoking, drinking, and also by the normal processes of digestion and metabolism.

Vitamin E is a key player in the fight for a healthy heart. A study from the New England Journal of Medicine found that men who consumed higher amounts of vitamin E had a lower risk of heart disease. This benefit occurred with 60 to 100 international units (IU) per day, although the amount often used for disease prevention is 400 IU daily.

The health of the red blood cells is vital as they carry oxygen from the lungs to the rest of the body. In a study from the journal “Nutrition Research”, the breakdown of red blood cells was decreased by 38% in adults that took 300 milligrams of vitamin E daily for four months. Levels of vitamin E in the blood increased significantly and cellular oxygen stress was lowered by 47%.

The University of Hong Kong did a study on how vitamin E benefits immunity, which showed that there’s a specific requirement for vitamin E in immune cells. The vitamin was demonstrated to strengthen immunity and help immune cells to flourish. Another aspect of vitamin E is that it has the potential for preventing or delaying prostate cancer in men, according to the book “Vitamin E: New Research”.

It isn’t surprising that Vitamin E is vital to the health of the muscles and enhances the ability to exercise, because the heart is essentially muscle tissue and vitamin E is known to strengthen it. In a study from the Medical College of Georgia, it was found that exercise causes muscle cells to burn a lot more oxygen than usual, causing “oxidative” stress in muscles. Their finding was that vitamin E is essential to rapid muscle cell membrane repair and it can also help prevent muscle-wasting diseases.

Vitamin E foods such as nuts, leafy greens, sunflower seeds, eggs, sweet potatoes, avocados, olive oil and rice bran oil are great ways to get more of it and vitamin E supplements are also beneficial to overall health.