Gillian McKeith's Food Bible (245 page)

Supplement with B vitamins. These are important in controling cholesterol levels and fat metabolism. Look for those that contain choline and inositol.

Take vitamin C with bioflavanoids. Vitamin C can help to lower cholesterol and repair damaged artery walls.

Take fish oils. These contain fats that are important for blood circulation and heart health. Do not take if you are on blood-thinning medication.

Take vitamin E daily. Vitamin E can help to repair damaged artery walls and prevent the oxidation of cholesterol. Do not take if you are on blood-thinning medication.

Supplement with probiotics such as acidophilus. These are important for the metabolism of cholesterol in the bowel and can help to lower cholesterol.

EXTRA TIPS

Do daily, moderate exercise. Exercise can improve heart function, lower blood pressure and cholesterol, and reduce
weight. Start with a brisk 20-minute walk every day and build up gradually.

Learn to relax. Stress is heavily implicated in high cholesterol and heart disease generally. Review your life and see if you can avoid the causes of stress or change your response to them. Stop worrying about the past and future and live in the present; that is all you can influence. Take some time out each day for relaxation. Meditation, breathing exercises, yoga, and tai chi are all tried and tested techniques. Even having a warm bath with some lavender oil in the evening is a good way to wind down.

I have been eating organic oatmeal made with filtered water and topped with fresh strawberries and banana or frozen unsweetened fruit / berry mix for the last year, and my cholesterol has dropped from 5.2 to 4.8. I also eat a huge mixed green salad every day with mung beans, lentils, and alfalfa, and the more I eat fresh, the more I love it!

HIGH HOMOCYSTEINE

Homocysteine is an amino acid that is naturally produced in the body during the breakdown of methionine, another amino acid present in many foods. While methionine is a beneficial amino acid, homocysteine is extremely damaging. For this reason, it should be present in the blood for only a split second before being converted to S-adenosyl methionine (SAMe) and glutathione, both of which are beneficial to health. SAMe is a natural antidepressant and is helpful for reducing arthritis and other inflammatory disorders. Glutathione is vital for detoxification and has anti-ageing properties.

Having high homocysteine levels increases your risk of developing Alzheimer’s (see page
183
), heart disease (see page
281
), strokes, dementia, pre-eclampsia, and multiple sclerosis (see page
330
), among other diseases.

Homocysteine levels can be tested by a simple pin-prick blood test. Ideally, levels should be lower than 7mmol/1.

CAUSES

Certain nutrients are needed for the conversion of homocysteine to SAMe and glutathione. These include vitamins B
₆
, B
₁₂
, zinc, folic acid, and trimethlyglycine (TMG). A diet low in these nutrients can lead to homocysteine levels building up in the blood. Other factors that can increase homocysteine levels include some pharmaceutical drugs, poor absorption of nutrients, ageing, smoking, excessive alcohol consumption, menopause, hypothyroidism, kidney failure, and genetics. Some people have a genetic tendency to levels of homocysteine building up in the body; this is called homocysteinuria.

Action plan

The main aims for those with high homocysteine levels are to increase the nutrients needed for the breakdown of homocysteine and to reduce or avoid the factors that can lead to a buildup of
homocysteine in the body. The following plan addresses both of these. If you are being treated with any medication, consult your GP.

EAT/DRINK

Whole grains, such as brown rice, quinoa, buckwheat, and oats, which all contain good amounts of B vitamins as well as the minerals zinc and magnesium, needed for the chemical breakdown of homocysteine.

Spinach, which is a great source of vitamin B
₆
and folic acid, both of which are needed to reduce levels of homocysteine.