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My total cholesterol has been in the 230s for many years. What are your recommendations?

Q. Dear Terry, “My total cholesterol has been in the 230s for many years. It hasn’t gone up much, but my doctor always tries to talk me into taking a medication for my cholesterol. I politely decline each time. I’m not really concerned about my cholesterol, but would like to know what your recommendation would be?”– Vicente M., Amarillo, TX

A. Dear Vicente, I think one of the biggest changes we can make to improve our cholesterol is through dietary modifications. I believe it’s important to restrict all sugar and foods made with sugar, refined flour, and carbohydrates. That means soft drinks, sweetened and diet, crackers, candy, cookies, bread, pasta, cakes, and ice cream. While I understand this takes a huge effort, it can make a real difference. For additional information, I also recommend checking out the following websites:,, and If you’re interested in learning more about cholesterol, visit the “Ask Terry” tab on my website and request the recently updated Cholesterol: The Greatest Scam in Medical History for free by providing your mailing address and book request. You will be a sent a free copy of the book.

I do not believe that cholesterol needs to be uniformly lowered. I believe the balance between your HDL (“good” cholesterol), LDL (“bad” cholesterol), and triglycerides is what really matters. This may be something you want to discuss with your healthcare practitioner, as they could have additional insight.

In addition to the dietary recommendations, I suggest that you also consider adding three nutrients to your daily regimen.

Amla is a fresh fruit from India and has been an important part of Ayurvedic medicine for thousands of years. Modern research has begun to unlock the secrets to its success in treating heart disease. Amla has antioxidant properties, which allow it to stop the oxidation of LDL cholesterol, one of the first steps in heart disease. It is also able to increase levels of HDL – the good, protective form of cholesterol. I would take 1,000 mg of amla, standardized to at least 35 percent polyphenol content, per day.

There are also many studies showing the benefits of omega-3 fatty acids for reducing triglyceride and balancing cholesterol levels. I prefer omega-3 fatty acids from salmon, naturally bound to phospholipids and bioactive peptides, as this is much closer to nature and how people were meant to absorb and use these nutrients. This is the way you’d get your omega-3s by eating fish – which means a big difference in stability and ability to transport omega-3s to where they are needed most. I would take 214 mg of a salmon-based omega-3 phospholipid peptide complex in a capsule or 292 mg in a tablet, twice per day.

For additional support, I also think curcumin enhanced with turmeric essential oil would be a great choice. I would take 375 mg or 750 mg of curcumin per day.

Please be patient – you need to allow at least three months with the above nutritional program before you evaluate your progress.

Healthy Regards!

Terry . . . Naturally

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Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.
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