Acupuncture can help lower cholesterol to improve heart health. After doing some research to expand my acupuncture techniques that lower cholesterol, I found that research studies of foods, supplements, and lifestyle choices were also abundant. I spent a lot of time looking at research studies and was surprised at how many of these things I do already.

The most exciting information I found was on the supplement Red Yeast Rice, which is called Hong Qu in Chinese. It is made by fermenting rice with the yeast Monascus purpureus, which then changes its color to red. The study cited in my herbal medicine textbook found that after 8 weeks of taking 600 mg of Red Yeast Rice twice a day, total cholesterol was reduced by 23%, LDL “bad cholesterol” was reduced by 31%, triglycerides were reduced by 34%, and HDL “good cholesterol” was increased by 20%. I’ve seen other studies that found that Red Yeast Rice can lower cholesterol by up to 34%. In contrast to statin drugs that can lower cholesterol by up to 24%, but only work on some people and have side effects, Red Yeast Rice is a good alternative.  Additionally, it lowers blood pressure and is an antioxidant that can help prevent cancer.  The important thing to know about the Red Yeast Rice, though, is that it needs to be fermented properly because otherwise a toxin called citrinin is created that can damage the kidneys. Some products that were found to be high in active ingredients while being free of citrinin are Healthy Origins’ HPF Cholestene, Atrium’s Chole-sterin, and Healthy America. The recommendation is to take 1200 mg twice a day.

Following are some lifestyle recommendations, foods, and supplements that can help with cholesterol. I included doses and amounts when cited in the research as well as the percentage that each affects the cholesterol. There were also 2 supplements called Policosanol and Guggulipid that are commonly used for cholesterol, but the research studies on them did not support any benefits.

Reducing Total Cholesterol (lowered by up to this %)

• Red Yeast Rice – see notes above – 22.7%
• Exercise – modest – 30 mins most days of week (3-9%)
• Raisins – 1 cup daily (9%)
• Pectin – 2 carrots/day (10%) – also in apples and white inside of citrus rinds
• Psyllium fiber – 10-12 g/day (3-14%)
• Flax seed – grind weekly and store in refrigerator – 1-2 T./day
• Garlic – ½-1 clove/day (10%) – chop and let sit for 10-15 minutes before eating
• Onions – quercetin in them lowers cholesterol
• Polyphenols – grapes, wine, blueberries, cranberries, bilberries, black currants, peanuts, green tea, black tea, onions, legumes, parsley – blue, purple, or dark colored grapes or berries

Reducing LDL “bad cholesterol” (lowered by up to this %)

• Red Yeast Rice – see notes above – 22-34%
• Exercise – modest – 30 mins most days of week (14%)
• Nuts – 1 oz. daily for 1 month (29%) – small handful or <1/4 cup – almonds, walnuts, cashews, brazil nuts, macadamias
• Oat bran – 2.6 g/day for 2 months (6-26%)
• Soy – 20-50g/day (10%) – 10 g in 1-2 cups soymilk, 4 oz. tofu
• Sterols & Stanols – avocado, soybeans, olive oil, green leafy vegetables (9-14%)
• Raisins – 1 cup daily (14%)
• Pomegranate Juice – 40 g/day (9%)
• Artichoke Extract – 900 mg twice daily for 6 weeks (23% – one study, not repeated yet)
• Psyllium fiber – 10-12 g/day (5-10%)
• Policosanol – studies in Cuba in 1990s showed benefit, but no studies able to support results since then
• Guggulipid – no research supporting
• Niacin – (5-25%)
• Statin drugs (23.5%)

Raising HDL “good cholesterol” (increased by up to this %)

• Red Yeast Rice – see notes above – 20%
• Quit smoking (5-10% within 30-60 days)
• Exercise – vigorous – increase heart rate above 65% (5-10%)
• Diet – low carb (15%)
• Diet – reduce saturated fats to less than 7% of total calories
• Diet – eliminate trans fats (3%)
• Alcohol – up to 1 drink/day for women and 2 drinks/day for men (5-15%, but less benefit if drink more)
• Soy – 20-50g/day (3%) – 10 g in 1-2 cups soymilk, 4 oz. tofu
• Niacin (15-35%)
• Estrogen (10-15%)
• Statin drugs (7.5%)

Reducing Triglycerides (lowered by up to this %)

• Red Yeast Rice – see notes above – 34%
• Exercise – daily brisk 30 minute walk (20%)
• Diet – low carb (8-21%)
• Soy – 20-50g/day (11%) – 10 g in 1-2 cups soymilk, 4 oz. tofu
• Fish oil – 3-4g/day (30-50%)
• Niacin – 2-3g/day (20-50%)

Reducing C-Reactive Protein (inflammatory mediator)

• Quit smoking
• Diet – high in antioxidants – whole foods, richly colored fruits & veggies, berries, wine, dark chocolate
• Fiber – mixed results
• Some statin drugs

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065837/?tool=pmcentrez

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151482/?tool=pmcentrez

http://www.ncbi.nlm.nih.gov/pubmed/17302963

http://www.ncbi.nlm.nih.gov/pubmed/11327519

http://www.ncbi.nlm.nih.gov/pubmed/20636227

http://www.ncbi.nlm.nih.gov/pubmed/20730532

http://www.ncbi.nlm.nih.gov/pubmed/20975018

http://www.ncbi.nlm.nih.gov/pubmed/20886788

http://www.ncbi.nlm.nih.gov/pubmed/19489487

http://www.ncbi.nlm.nih.gov/pubmed/18807715

http://www.ncbi.nlm.nih.gov/pubmed/17650655

http://www.ncbi.nlm.nih.gov/pubmed/21487493

Our patients sometimes ask us whether the herbal formula we are prescribing for them contains common food allergens. Being board-certified herbalists, we undertook a project to figure out exactly which formulas we can safely prescribe to our patients with food allergies. We have completed a list of common allergens that are not usually contained in the formulas we use (corn, eggs, fish, milk, and shellfish) and ones to watch out for (gluten, soy products, and tree nuts). We made handouts that list the Chinese and common names of herbs that are common allergens, the formulas containing those herbs from each of our 3 herbal manufacturers, and the base materials used to stabilize the herbal tablets. If you would like to take home this information, please ask the next time you have an appointment and we’ll be happy to share it with you.

I have studied a variety of martial arts including kickboxing, escrima stick fighting, American Jiu Jitsu, self defense, and mixed martial arts (MMA).  But what I love the most is kickboxing. So when I dislocated my right knee while sparring, I started acupuncture and topical herbs that very day to get me back into fighting as soon as possible. Then 6 months later I tore my left knee and I knew I had to give my body a break. I continued to do acupuncture on my knees and although I had pain for a year, I recovered completely with no medications or surgery.

This month I returned to kickboxing. When I told someone about my previous knee injuries, they remarked that knees never really heal completely. I was excited to tell him that mine are back to normal because of acupuncture. I’m still strengthening my knees, but they don’t hurt at all. And while my body is re-conditioning to the vigorous kickboxing drills, I’m trying to remind myself to savor these first few weeks back when my lungs are burning, my muscles are tired, and my arms are bruised. I’ve been waiting to come back for so long and although I love my yoga classes, there’s just something about punching and kicking someone until you’re exhausted. Sometimes it’s frustrating that I don’t have the coordination, strength, and endurance that I used to have, but it’s still really good to be back.

Are you suffering from fall allergies?  Ragweed season is upon us and here at Beautiful Ama we can help!  Acupuncture boosts the body’s immune system and rebalances it so those allergens don’t cause quite so much disruption.  Then we add herbs that further boost your body’s defenses and help eliminate symptoms.  Sound great?  It really is!  Come in and give your body the strength to fight back!

One of our favorite home remedies for treating fall allergies is the use of a neti pot.  Neti pots are used to run a saline solution through the nasal passages in the morning and the evening.  They stimulate the natural cleansing function of the mucous membranes and clear out nasal congestion, dust, pollen, and other allergens while maintaining healthy secretions of the ear, nose, and throat to help relieve sinus pressure.  And we sell stoneware neti pots made here in the U.S. in a variety of beautiful colors.  We just love them!

Annual Flowers: violas, marigolds, alyssum

Annual Herbs: basil, cilantro, rosemary, dill, sage

Annual Fruits: watermelon

Annual Vegetables: kale, cucumbers, sugar snap peas, broccoli, green beans, tomatoes, jalapenos, orange bell peppers, purple bell peppers, chocolate bell peppers, cauliflower, brussels sprouts, baby bok choy, lettuce, potatoes, beets, parsnips, turnips, rutabaga, kohlrabi, carrots, onions, garlic

Perennial Herbs: mint, tarragon

Perennial Fruits: apples, strawberries, blueberries, rhubarb, grapes (soon!)

Perennial Vegetables: green onions, chives, asparagus

I’m so excited to make herbal salves and do a bunch of canning this season. It’s going to be a great year!

Raised Gardens for Vegetables & Medicinal Herbs

Raised Garden for Herbs & Root Vegetables

I’m so excited about the Holistic Weight Loss Program that I’ve developed as a collaborative effort with Senia at Healing InSight that I can’t sleep.  We start with acupuncture, herbs, and food therapy (of course) and include other perks like weigh-ins, measurements, lifestyle coaching, books, and things you can do at home to increase your metabolism and lose that weight.  Recently we’ve expanded the program to include a 7 day weight loss detox, meal ideas, and new chapters of the food therapy books we’re writing.  My patients love the program so much that after the initial 10 weeks, they’ve been requesting phase 2 so they can continue losing weight with the same support that has been so successful in phase 1.  So we finally finished putting that together and we’re too excited to sleep!