Review: Cholesterol Down

Cholesterol Down by Dr. Janet Bond Brill

10 Simple Steps to Lower Your Cholesterol in 4 Weeks Without Prescription Drugs

Genre: Self-Help, Health, Nutrition
Published: December 2006
Rating: 5 of 5

When my doctor told me that my cholesterol levels were on the high end of normal, I decided it was time to make a few dietary changes to lower my LDL and triglycerides. I didn’t want to take drugs, especially the kind that you need to take forever, that can have unpleasant side effects.

I researched books and websites and found that Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks Without Prescription Drugs had great advice. I read this last year but it’s my annual checkup time again which made me think about the book and realize I never wrote a review.

Dr. Brill’s book explains how to lower cholesterol by adding foods such as plant sterols, soy, garlic, oatmeal, apples, beans, almonds, flaxseed and daily walking for exercise along with what foods should be avoided. Written in an easy to understand style it includes details on the how and why of each food or supplement to be added. She backs her advice up with facts and studies. We learn why we need cholesterol, how the body makes it, uses it and eliminates it.

The first part of the book contains the science and goes on to explain the 10 steps; the second half is recipes. If you aren’t interested in the science it can be skimmed over to get to the part everyone wants to know, the steps to lower cholesterol. The key is fiber. Lots of fiber, both soluble and dietary fiber but the focus is on soluble fiber which is what actually removes excess cholesterol from the body. A brief overview of the daily steps:

• One cup of oatmeal
• An apple
• A handful of almonds
• One clove of fresh garlic or a supplement.
• Two Tablespoons of flaxseeds
• Psyllium capsules (Metamucil)
• Walk 30 minutes a day
• One half cup of Beans or Lentils
• Use margarine with phytosterols
• Eat soy protein.

I added most of the suggested foods and supplements including oatmeal, an apple, almonds or walnuts, a garlic supplement and psyllium daily. I already walked the 30 minutes on my daily commute to work. I added the beans and flaxseed a few times a week. I don’t use margarine and I dislike soy, so those were not used by me. After a few weeks I got real tired of oatmeal so I substituted regular Cheerios, plus I added fiber where ever I could such as healthier whole grain breads and pastas.

The plan worked for me so I’m now a believer in the dietary approach. Wiithin three months my LDL and triglyceride numbers were down more than 20%, well within the normal range. Everyone’s body and medical history is different so I’m sure it doesn’t work for everyone, but it can’t hurt and it’s certainly worth a try.

Highly recommended.