Principally because of a diet high in animal based foods, the average total cholesterol for adult Americans is about 200 mg/dL, even though 30 million Americans are on medication to lower cholesterol! Without all of those pills that number would be in the stratosphere! This is a key indicator that too many of us are indeed, sick.
Our documented high rates of chronic disease and obesity confirm this.
Current guidelines used by most American doctors suggest that patients aim for a total cholesterol below 200. Yet, did you know that many heart attacks actually occur in the 180-200 range? The total cholesterol required to minimize risk for common chronic diseases is actually considerably lower.
As documented in the landmark Framington heart study and The China Study, people with a total cholesterol number below 150 virtually never get heart attacks – if you have spent any time on this website, you probably knew that – but did you also know that The China Study results also demonstrated that a total cholesterol in the low 100’s range results in a considerably lower risk of strokes, type 2 diabetes, colon cancer, breast cancer, prostate cancer and other chronic diseases when compared to a cholesterol in the high 100’s range ?
Well then why on earth do we aim for a total cholesterol of under 200? I have come to the conclusion that the only possible answer is because a sub 150 totally cholesterol is “culturally impossible”. It would mean parting ways with burgers, franks, and fried chicken and replacing them with beans, veggies, and fruit on a regular basis.
Here’s 3 Tips on How To Lower Your Cholesterol Under 150
1. Use more olive oil. Olive oil contains antioxidants which help lower bad cholesterol and leave your HDL as it is. To get full benefits of consuming olive oil, add about 2 tablespoons (23 grams) daily to your diet. Extra-virgin olive oil is considered best as it is the least processed.
2. Add soluble fiber to your diet. Soluble fiber helps reduce absorption of cholesterol into the blood. Foods such as oatmeal, kidney beans, apples, and whole grain cereals and breads contain fiber.
3. Feast on fish. Fatty fish contains high levels of omega-3 fatty acids which reduce blood pressure and the chance of forming blood clots. Mackerel, herring, sardines, and salmon are examples of fatty fish that contain these healthy fatty acids.
It is easier to ignore the China Study Research than to confront modifying our societal norms.
There is good news. Nearly anyone can achieve a sub 150 total cholesterol in a matter of weeks or months, often without medication. I am living proof. You can begin protecting yourself today from the diseases that are most likely to cause early death, with a plant based whole foods diet.
By Dr. Ed James, BDO Healthy Lifestyle Expert
Dr. Ed James draws inspiration from his personal experiences with healthy lifestyle changes, having overcome prediabetes and obesity several years ago. In 2011, he founded Heal2BFree to focus on helping individuals and organizations to develop and implement action plans that help close the health disparities gap between blacks and whites.
Dr. James has given many presentations, including the 2011 National Medical Association Colloquium and regularly contributes preventive health-related articles to some of the nation’s top health publications. He is also the primary author and co-editor of Getting into Medical School – A Planning Guide for Minority Students.
He received his BS in Biology from Bucknell University and earned his MD and MBA from the University of Pennsylvania as a participant in the Penn Med Scholars combined degree program.
For more healthy lifestyle tips and news, visit Dr. Ed at Heal 2B Free.
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