High cholesterol is a prevalent health issue that can significantly impact your well-being. While conventional medicine provides valuable insights, integrating a naturopathic, shamanic, and psychoneuroimmunological perspective can offer a more holistic approach to managing this condition. Each approach has its unique methods and frameworks but shares the common goal of improving health through an understanding of the mind-body connection. Dr. Cresencia Felty ND has extensive training in these perspectives and her mission is to empower and educate you to take control of your health and wellbeing. Let’s dive into how you can can address high cholesterol naturally and explore the understanding of how your thoughts and emotions influence your physical health.
Understanding High Cholesterol
Cholesterol is a type of fat that your body needs to build cells and make certain hormones. Your liver is like a factory that produces most of the cholesterol in your body, while the rest comes from the foods you eat, especially foods high in saturated and trans fats like fried foods, fatty meats, and dairy products. Cholesterol travels through your blood in tiny packages called lipoproteins.
There are two primary types of cholesterol:
Low-Density Lipoprotein (LDL): Often labeled as “bad” cholesterol, elevated LDL levels can contribute to plaque buildup in arteries, leading to heart disease.
High-Density Lipoprotein (HDL): Referred to as “good” cholesterol, HDL helps remove LDL from the arteries, reducing the risk of cardiovascular issues.
Cholesterol plaque and calcium can cause your arteries to become hard and narrow, leading to high blood pressure and eventually heart disease. High cholesterol can be inherited, but it's often the result of unhealthy lifestyle choices, which make it preventable and treatable.
The normal range for cholesterol levels can vary slightly depending on guidelines, but generally, the following ranges are recommended:
Total Cholesterol:
Less than 200 mg/dL is good.
200-239 mg/dL is a bit high.
240 mg/dL and above is too high.
Bad Cholesterol (LDL):
Less than 100 mg/dL is ideal.
100-129 mg/dL is okay.
130-159 mg/dL is a bit high.
160-189 mg/dL is high.
190 mg/dL and above is very high.
Good Cholesterol (HDL):
Less than 40 mg/dL is low (not good).
40-59 mg/dL is acceptable.
60 mg/dL and above is great.
Naturopathic Approaches to Managing Cholesterol
A naturopathic doctor (ND) offers a comprehensive approach to managing high cholesterol through natural and personalized strategies. Here’s how they can assist you naturally:
1. Customized Nutritional Plans
An ND will develop a diet plan tailored to your needs, emphasizing:
Heart-Healthy Fats: Include omega-3-rich foods like flaxseeds, chia seeds, and walnuts to help lower LDL cholesterol.
Fiber-Rich Foods: Consume an array of fruits, vegetables, and whole grains to manage cholesterol levels effectively.
Anti-Inflammatory Spices: Incorporate turmeric and ginger to reduce inflammation and support cardiovascular health.
2. Supplements
Certain supplements can play a role in managing cholesterol, including:
Red Yeast Rice: Known for its ability to lower LDL cholesterol.
Garlic: Beneficial in reducing cholesterol and promoting heart health.
Psyllium Husk: A soluble fiber that supports cholesterol reduction.
Vitamin D and K2: Vitamin K2 and vitamin D may help prevent calcium buildup in arteries and reduce inflammation.
3. Lifestyle Modifications
An ND will guide you in adopting lifestyle changes such as:
Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity weekly.
Stress Reduction: Practices like meditation, yoga, or deep breathing can alleviate stress, which negatively affects cholesterol levels.
Alcohol Abstinence: Alcohol can cause liver damage which is responsible for managing cholesterol. When broken down, it raises triglycerides and cholesterol.
The Mind-Body Perspective on High Cholesterol
From a mind-body viewpoint, high cholesterol can be linked to deeper emotional, mental, and spiritual imbalances. Shamanic traditions believe that unresolved stress and negative thought patterns can manifest as physical conditions. The study of Psychoneuroimmunology has recently proven and validated this shamanic understanding. Thoughts create emotions, emotions create chemicals, and chemicals can be either tonic or toxic. When we experience thoughts or feelings of insecurity or danger, it can affect our body’s ability to maintain balance, including cholesterol levels.
1. Emotional and Spiritual Well-Being
Certain practices emphasize the importance of emotional safety and spiritual balance. Persistent feelings of stress, fear, or inadequacy can create a sense of physical threat, influencing the body’s physiological responses, including cholesterol levels. You can address these factors through various practices such as:
Somatic Experiencing: Somatic experiencing can reduce stress and trauma stored in the body, which can lower cortisol levels and improve overall hormonal balance, including cholesterol regulation.
Shamanic Journeying or Guided Meditations: Engaging in guided journeys or meditations can explore and resolve deep-seated fears and emotional blockages.
Affirmative Prayer: Affirmative prayer focuses on a positive outcome and can help manage high cholesterol by reducing stress and fostering a sense of inner peace, which positively impacts overall cardiovascular health.
2. Mind-Body Connection
Ancient wisdom and modern research teaches that nurturing a harmonious mind-body connection is crucial for overall health. By fostering positive thoughts and emotional resilience, you support your body in maintaining balance and reducing the impact of stressors that may contribute to high cholesterol. These are some practices that can support mind-body balance:
Thought Retraining: Challenge and reframe negative thoughts by consciously replacing them with positive affirmations or constructive alternatives.
Emotional Freedom Techniques (EFT): Also known as tapping, EFT involves tapping on specific acupressure points while focusing on negative emotions to reduce their intensity and promote a more positive mindset.
Tai Chi: Improves cardiovascular health and reduces stress through gentle, flowing movements and focused breathing.
Biofeedback: Teaches control over physiological functions, such as heart rate and stress responses, which can aid in managing cholesterol.
Essential Lab Tests for Monitoring Cholesterol
High cholesterol usually doesn't cause symptoms, so a blood test is required to determine if you have it. Annual testing is vital for tracking levels and adapting a treatment plan.
To effectively manage and monitor high cholesterol, consider the following lab tests:
Vitamin D: Adequate vitamin D levels can help regulate lipid metabolism, potentially reducing LDL cholesterol and supporting overall cardiovascular health.
Lipid Panel: Measures LDL, HDL, total cholesterol, and triglycerides, providing a comprehensive view of your cholesterol levels.
High-Sensitivity C-Reactive Protein (hs-CRP): Assesses inflammation in the body, which can indicate heart disease risk.
Lipoprotein(a) [Lp(a)]: Evaluates inherited cholesterol forms that may increase heart disease risk.
Hemoglobin A1c (HbA1c): provides a long-term measure of blood sugar levels, which is closely linked to cardiovascular health.
Fasting Insulin: Evaluates insulin levels and insulin resistance, which are linked to cholesterol metabolism and cardiovascular risk.
Homocysteine: Elevated homocysteine levels can increase the risk of heart disease and stroke, often related to B-vitamin deficiencies.
You can order your own blood tests here: https://store.directlabs.com/rs/Felty
Conclusion
Managing high cholesterol naturally involves a multifaceted approach that combines naturopathic medicine with insights from mind-body fields. By addressing both physical and emotional aspects, you can achieve a more balanced and effective strategy for maintaining heart health. For personalized guidance and support, consider consulting a naturopathic doctor who integrates these holistic approaches into their practice. Your journey to health can be both enlightening and empowering.
References:
Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 296(15), 1885-1899.
Mann, S., Beedie, C., & Jimenez, A. (2014). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: Review, synthesis and recommendations. Sports Medicine, 44(2), 211-221.
Barnes, P. M., Bloom, B., & Nahin, R. L. (2008). Complementary and alternative medicine use among adults and children: United States, 2007. CDC National Health Statistics Reports, (12), 1-23.
McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873-904.
The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider for personalized medical advice and treatment.