Simple and Effective Tips for Lowering Your Cholesterol Naturally with Nutritionist Dr. Michael Garko, Ph.D.

An Interview with Dr. Michael Garko, Ph.D.

The American Heart Association reports that nearly one in three American adults have high cholesterol. Even though people with high cholesterol nearly double their risk of getting heart disease, the CDC says that less than half of U.S. adults with high cholesterol levels seek treatment.

“High cholesterol typically produces no symptoms itself. So many people have no idea their cholesterol is too high until they suddenly experience a heart attack or stroke,” says nutritionist Dr. Michael Garko.

“Your doctor can order a simple blood test known as a lipid panel to measure the amount of artery-clogging cholesterol circulating in your bloodstream. But you don’t need to wait for test results to begin a program to naturally lower your cholesterol with diet, exercise, and nutrition. The program will improve not only your heart health but your overall health as well — regardless of your cholesterol numbers,” says Dr. Garko.

Dr. Garko’s tips for lowering cholesterol naturally:

Proper diet:

Switch to an eating plan that is more plant-based than meat-based, with lots of fruits and vegetables, low in saturated fat, and low in processed carbohydrates.

There are two eating plans that are excellent for cardiovascular health:– the Mediterranean Diet and the DASH Diet (Dietary Approaches to Stop Hypertension). There are many hundreds of studies on the Mediterranean diet, and its contribution to heart health is remarkable.

Exercise – keep moving!

The body was not made to be sedentary — the body loves to be moving. Cardiorespiratory exercises like walking, running, and swimming are very good, but a new study found resistance training can contribute to good cardiovascular health.

Nutritional supplementation:

There is a whole constellation of dietary supplements that have been shown to help with cardiovascular health. Aged garlic extract by itself or in a multi-herbal formulation, such as Strauss Naturals’ Heart Drops can be highly effective for reducing cholesterol and triglycerides. Omega-3 fatty acids can help reduce inflammation and repair arteries. Curcumin is also very good at reducing inflammation in the cardiovascular system.

Weight management:

Cardiovascular health is enhanced by managing your weight and not being overweight or obese. Cardiovascular health is also enhanced by avoiding diabetes, a tremendous risk factor for heart attack and stroke.

Avoid toxic foods:

Most large fish like salmon are loaded with toxins and heavy metal molecules that if ingested can circulate in your bloodstream and damage arteries. Also, stay away from processed packaged foods.

Get proper sleep:

People who suffer from insomnia or who snore heavily tend to have higher blood pressure and poor cardiovascular health. 7 to 8 hours of quality sleep is crucial.

Manage stress:

Stress is a stone-cold killer! When the fight or flight response is turned on all day long, overexposure to cortisol and other stress hormones raises blood pressure.

SAMPLE INTERVIEW QUESTIONS

1. What is cholesterol?
   

2. What are HDL and LDL and why are they called “good” and “bad” cholesterol?
   

3. How does elevated cholesterol increase the risk of heart attack and stroke?
   

4. What is a healthy cholesterol level for adults over 65?
   

5. How do you know if you have high cholesterol?  Are there warning signs?
   

6. What eating plan do you recommend for naturally lowering bad cholesterol?
   

7. Give us a few simple lifestyle changes to control our cholesterol.
   

8. Are nutritional supplements effective for lowering cholesterol?
   

9.  Where can listeners get more information about naturally lowering their cholesterol?
   

ABOUT TODAY’S GUEST: DR. MICHAEL GARKO, PH.D

Dr. Michael Garko is a credentialed and practicing nutritionist. He earned an accredited Master’s degree in human nutrition from the University of Bridgeport. Dr. Garko produced and hosted the popular health talk radio show called Let’s Talk Nutrition which aired for two hours a day five days a week in over 500 cities coast-to-coast and was globally streamed around the world. He believes nutrition is the driving force by which health is created, sustained, and reclaimed. Dr. Garko also passionately believes that your health is your wealth, and your health is the wealth of those who care about and love you.

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