Oats
Among all nutraceuticals (foods with medicinal properties) oatmeal and oat bran are the most potent. Packed with soluble fiber, they create a gel-like substance in the digestive system that bonds with cholesterol molecules and prevents them from entering the blood stream. Harvard University conducted a study that analyzed over 60 trials and found that even small amounts of soluble fiber added to a daily diet could reduce cholesterol by 5 points. Other good sources besides oats are kidney beans, apples, and pears.

Red Yeast Rice
This yeast that grows on rice contains compounds that inhibit the body’s production of cholesterol. Studies have found that people who took this in supplement form were able to drop their bad cholesterol by 23% without making any other changes to their lifestyle at all. When combined with healthier changes to diet and exercise, they were able to drop it by 42%. It’s also less likely to cause the painful muscle disease myopathy than typical cholesterol lowering statin drugs.

Macadamia Nuts
Even with 76% total fat by their weight, it’s mostly monounsaturated fat. This is beneficial in helping to lower bad cholesterol (LDL) without harming levels of good cholesterol (HDL). All nuts are high in antioxidants like omega 3 fatty acids, and vitamin E, but macadamia nuts are the highest in monounsaturated fats. Studies from the University of Hawaii concluded that total cholesterol of those who added macadamia nuts to their diets for a month was 10 points lower than those who did not.

Green Tea
Loaded with some of the most potent antioxidants called polyphenols, green tea can lower bad cholesterol and keep it from forming plaque in blood vessels. In some studies, drinking 5 cups of green tea daily lowered cholesterol by 9 points compared to those who didn’t drink any. Black tea also contains these antioxidants, but nowhere near the concentration of green tea. 3-5 cups a day is optimal for best results.

NSAIDs
Aspirin, along with a number of other NSAIDs (Non Steroidal Anti Inflammatory Drugs) are used by many Americans not only for pain relief, but also to help thin the blood to reduce risk for stroke or heart attack. What you may not know is that it can also deplete folate and vitamin C from your system, making you more susceptible to cold, flu, and other infections that someone with normal levels may not be. Low levels of folate have also been linked to increased risk for various cancers including breast and colon cancer.

Calcium Channel Blockers
Used to treat high blood pressure, most people are more familiar with diuretics than calcium channel blockers. While it seems to be common knowledge that diuretics (which cause water excretion) can cause the depletion of important nutrients, it’s less known that calcium channel blockers can cause the same effect. The major nutrient lost because of this is potassium, which low levels of can cause fatigue and weakness of muscles. Because of this, blood pressure can rise in response to the added stress- which completely negates the intended use of the drug in the first place.

Fibrates
Prescribed to patients who have trouble managing cholesterol with statin drugs, fibrates can help to raise HDL (good cholesterol) and lower LDL (bad cholesterol) as well as triglycerides. On the downside of this equation, they can also lower natural levels of both vitamin E and coenzyme Q10. Low levels of vitamin E can increase risk for nerve disorders, heart disease, and cancer to name a few. Deficiencies in CoQ10 will usually result in muscle weakness and sometimes pain.

Diabetes drugs
The most popular oral medication for diabetes, metformin, makes cells more responsive to insulin and reduces weight gain and excessively low blood glucose better than other drugs. In addition to lowering blood sugar, it also lowers levels of vitamin B-12 and folate. Depleted levels of these vital nutrients can lead to bouts with depression, forgetfulness, and fatigue.

Fish oil
Omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are known primarily for lowering harmful blood fats called triglycerides. They can also help to mildly lower blood pressure. A daily dose of 1 gram can help with blood pressure, but 2-4 grams is recommended for lowering triglycerides. If you are already taking a blood thinner, talk to your doctor before starting to take fish oil as it can increase bleeding risk in these situations.

CoQ10
Typically combined with niacin (vitamin B-3), CoQ10 can help to minimize side effects from cholesterol lowering statin drugs like muscle weakness. It can also help to enhance the energy production in cells, and inhibit blood clot formation. Typical dose is 50-100 milligrams daily.

Red yeast rice
Available in tablet, capsule, powder, and liquid forms, this is an extract of red yeast that is fermented onto rice. It has long been used by the Chinese, and it can mimic the same actions as statin drugs for lowering cholesterol. Average dose is 600 milligrams, twice a day, but can be enhanced with combined with naturally occurring plant sterols. These can be found in small amounts in fruits and vegetables, but also in supplement form. Add 400 milligrams of these for best benefits.

Lycopene
Found in tomatoes, watermelon, pink grapefruit, red bell peppers, and papaya, this phytochemical can be helpful in lowering blood pressure. Research has proven it can lower systolic (top) blood pressure by 10 points, and diastolic (bottom) blood pressure by up to 4 points. It is a potent antioxidant, and has even been thought to have cancer preventing properties, but they have not been proven. 10 milligrams daily is the average dose.

Learn a word a day
Pick out a word from the newspaper or dictionary every day. Put it on an index card and quiz yourself occasionally. It may not sound like much, but this type of exercise keeps your brain sharp. The brain continues to regenerate nerve cells throughout your entire life, and this process called neurogenesis helps older adults to improve memory and cognitive function as they age. If learning a new word doesn’t appeal to you, try something challenging that’s more your style like reading history books or learning chess. People who have stayed true to this daily learning have been able to recover as much as 20 years of memory power.

Reconnect
Over the last 10 years countless studies have been published showing that people in happy marriages have healthier and longer lives. Some even showed decline in things like heart disease and cholesterol based upon their relationship status. Emotional connections don’t just appear, they require work to maintain. Take the time out to reestablish some of these relationships that you’ve lost. It can be as simple as writing an email or picking up the phone, and it can add years to your life.

Climb the stairs
In a study of 5,000 people over age 70, all participants had some sort of physical limitation, but the ones who got even minimal exercise were 55% less likely to develop more serious physical issues like severe joint pain or muscle weakness. Minimal exercise in this instance was defined as the equivalent of walking a mile in a week, so even the little movements can add up to a great preventative degree.

Stop and smell the flowers
60% of all doctor visits are for stress related issues. Take some time out to remember that the world doesn’t have to be rushed through. For some people it’s as simple as a few minutes of contact with the natural world, even 5 minutes of watching birds at the feeder can have a restorative effect. Nature has a way of restoring our equilibrium, so take a deep breath and relax.