Common Foods that Moderate Cholesterol by Susun Weed

Renowned herbologist Susun Weed writes, “If you are concerned about cholesterol, I have some great news for you. A variety of delicious foods have been shown to be as effective at moderating cholesterol as any drug. These foods lower LDL (the bad cholesterol) and raise HDL (the good cholesterol). They have a positive impact on total cholesterol and triglycerides too. And, as a bonus, most of these foods help prevent diabetes and lower blood pressure. See below for a list of these cholesterol-lowering foods. And remember to eat them cooked, frozen, dehydrated, fermented, or coated in oil for maximum benefit. Enjoy! Here’s to a healthy heart the Wise Woman Way.” From

  • Almonds (2 handfuls): Lowers LDL cholesterol and total cholesterol.
  • Apples (½ cup dried): Lowers LDL cholesterol by 23 percent; total cholesterol by 14 percent.
  • Apple (1 raw): Lowers LDL by 40 percent.
  • Avocado (1-2 a week): Fiber and beta-sistosterol compete with cholesterol for uptake (and win).
  • Beans, peas, lentils, and lima beans (¾ cup). Lowers LDL and total cholesterol.
  • Blueberries (2 cups frozen): Reduces heart disease by 40 percent.
  • Chocolate (1-3 ounces): Increases HDL, counters LDL oxidation, lowers total cholesterol.
  • Citrus fruits (½-1 cup): Rich in pectin, a type of soluble fiber; lowers LDL.
  • Cooked leafy greens (½-1 cup): Proteins and fiber bind cholesterol.
  • Fatty fish (2-4 servings a week): Reduces triglyceride levels by 25-30 percent.
  • Garlic (1-4 cloves): Lowers total cholesterol.
  • Hibiscus (1 cup infusion): Lowers LDL.
  • Nourishing Herbal Infusions (1-4 cups): Polyphenols and phytosterols reduce total cholesterol and counter oxidation of LDL.
  • Nuts (handful): Lower LDL.
  • Oats (½-1 cup): Soluble fiber lowers total cholesterol.
  • Olive oil (2-4 tablespoons): Lowers total cholesterol.
  • Pasture-fed, antibiotic and hormone-free meat and dairy (1-2 servings): Saturated fat is not the enemy of a healthy heart. The omega-3/omega-6 ratio of pasture-fed meat and milk is much closer to the ideal 1:1 ratio, than feedlot corn-fed meat and milk from soy-fed animals and promotes heart health.
  • Pears (dried or fresh, 1): Even more soluble fiber than apples; too bad for LDL.
  • Roots: The edible roots of plants are concentrated sources of phytosterols and polyphenols.
  • Shiitake mushrooms: Reduces cholesterol.
  • Tea, green (2-5 cups): Reduces LDL cholesterol.
  • Whole grains, including barley, kasha, rice, quinoa, amaranth, millet, wheat, oats. Soluble fiber lowers total cholesterol.

Green blessings, Susun Weed

Reprinted with kind permission from Susun Weed

See Susun’s book Abundantly Well: Seven Medicines

Click here for an article on “Using Infusions to Heal” by Susun Weed

ACISTE: American Center for the Integration of Spiritually Transformative Experiences

If you’re one of the thousands of people who have experienced the unexplainable – a near death experience, an out of body moment, a vision, or other extraordinary phenomena that has changed your life – then you know that it can be difficult to share that experience with others, or even fully understand it your self. Fortunately, there are resources now that can help. One of the best is ACISTE, the American Center for the Integration of Spiritually Transformative Experiences.

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Merlian News June 2022 Newsletter

Here’s a quick round up of some of our favorite articles from this month! As always, we look forward to presenting you with up to date news and information about holistic events, health and well being from both the scientific and the spiritual perspectives, nutrition, vegan lifestyles, and more.

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Visit Nettle Meadow Farm for Artisanal (and Ethical) Cheese

Nettle Meadow Farm and Artisan Cheese is located about an hour north of Albany, NY. Lorraine Lambiase and Sheila Flanagan have tended to their beautiful farm in the Adirondack Mountains since 1990, with dozens of sheep, over 300 goats, chickens, ducks, and a couple of guard llamas living off of the land and providing their milk to be turned into some of America’s most incredible, award winning cheeses.

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Summer Tuna or Salmon Salad by Priscilla Warshowsky

| by Priscilla Warshowsky

This is a quick and simple salad to make for warm weather evenings. While tuna has high mercury, the Skipjack Wild tuna is a smaller tuna with much lower levels of mercury.  Wild Planet is a good brand.

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Can’t Get Out? Learn Qi Gong at Home with Lee Holden

For over 25 years Lee Holden has devoted his career to helping others learn the powerful principles of Qi Gong. Working in collaboration with Grand Master Mantak Chia, a Qi Gong expert, he has worked to bring the ancient Taoist practice to western culture. Lee Holden is an instructor in Qi Gong, meditation, and Tai Chi, and is a licensed acupuncturist. In addition to his international teaching and private practice, he works as a stress management consultant to several corporations, including Apple and 3Com.

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Reports from the Other Side: Geraldine Cummins and F.W.H. Myers by Robert Moss

| by Robert Moss

“She came from the same Anglo-Irish milieu as William Butler Yeats, and wrote two plays that were performed at his beloved Abbey Theatre. Her mentor was the famous Irish medium Hester Dowden, said to have been the model for the psychic in Yeats’ spirited one-act play The Words Upon the Window-Pane. When she started practicing as a psychic medium, Yeats was one of the first people to consult her. Her name was Geraldine Cummins, and her life story as author, suffragette, medium and possible secret agent during World War II, is quite fascinating.”

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Counterclockwise: How the Mind Can Reverse Aging

| by Merryn Jose

Some time ago I read a fascinating study about reversing the effects of aging. In 1979, Dr. Ellen Langer, a groundbreaking social scientist, brought together a group of elderly men and had them recreate a week of life in 1959. It seemed that when placed in a setting that replicated the days of their youth, their health improved, and they even looked younger! The men’s muscle strength, dexterity, posture and vision improved, while ailments such as arthritis diminished. It was quite astonishing that all this could happen after only one week. Years later, in 2009, Langer published a wonderful book, Counterclockwise, that tells the story of these men as well as other research she has found that shows how we can turn back the clock on our bodies. It turns out that the mind is the key.

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The Apprentice Cards from Monique Fay, Photographer & Healer

Monique Fay is a pioneer and a visionary in the fields of photography and healing. Her practice, based in Santa Barbara, CA, offers a unique synthesis of skills, wisdom and experience. She is the author of The Book of Fay and has just released The Apprentice Cards, a wonderful set of healing cards geared toward inspiring insight and personal transformation. The photos are stunning, and the experience of working with them immersive and powerful.

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The Booming Market for Meat Alternatives

| by Cheryl Shainmark

White Castle and Fat Burger now feature Impossible Burgers, Del Taco has Beyond Meat on the menu, and Burger King is about to roll out a Beyond Meat Whopper. Hard Rock Cafes in Europe carry a veggie burger now, (though you’d have to skip the cheese to make it a vegan meal), and they expect to offer it in their US locations next year. As Phil Shainmark, our columnist for The Unlikely Vegan noted recently, “It’s quite possibly the best time to be a Vegan. There are so many amazing choices and places to go.” Even if you’re not a vegan or a fast food fan, the variety of meat alternatives is great news as many grocery stores and regular restaurants have also added plant based options to meet growing customer demand. According to Market Insider, the $14 billion dollar meat alternative industry is expected to grow to $140 billion over the next decade.

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