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High cholesterol seems to be a common health issue in many parts of the world today. Unfortunately, this condition shows no visible symptoms, so you can’t tell if you have high cholesterol levels. It would help to get a cholesterol test to be told your levels.
High cholesterol levels can harm our cardiovascular system, as they can clog our arteries, increasing our risk for heart attack and stroke. However, we need cholesterol to be healthy. Cholesterol is an oily substance that our body utilizes in several ways, such as building cells and producing hormones. It’s just that unnaturally elevated levels of LDL cholesterol and triglycerides can cause problems. We need plenty of good HDL cholesterol to keep the bad cholesterol in check.
Risk factors such as diet, lifestyle, gender, and age can increase cholesterol levels. For example, a poor diet consisting of highly processed fatty foods and a sedentary lifestyle could make us more susceptible to developing high cholesterol levels and heart disease.
Therefore, improving your diet and lifestyle is a beautiful place to start. You can also take cholesterol-lowering supplements to help reduce elevated levels. Here are a few supplements that you may like to consider.
Top Supplements that Lower Cholesterol
Niacin
Niacin, or vitamin B3, helps the body function optimally. The whole body needs this essential nutrient. One of its tasks is to help sustain healthy cells. It can be taken to lower high blood pressure and high cholesterol. It helps to decrease the bad LDL cholesterol while helping to increase the good HDL levels. Niacin is also effective in reducing triglycerides, which is another fat found in the blood. Niacin can be found in many foods, including meat, chicken liver, tuna, turkey, green vegetables, eggs, and peanuts.
Soluble Fiber
Soluble fiber is another effective supplement that helps lower cholesterol levels. It removes bad cholesterol from the body before it is absorbed into the digestive tract—think of it as flushing out your system! Taking five to ten grams of fiber daily can significantly decrease LDL levels. Psyllium is one soluble fiber that is excellent for people with high cholesterol levels. It can be used as pills or powder mixed into drinks and food.
While fiber is found in whole wheat, fruits, and vegetables, many still do not get acceptable fiber. Therefore, supplementing with soluble fiber can help. Aside from improving cholesterol levels, soluble fiber can support a healthy digestive system and prevent many gut health problems.
Phytosterols
Phytosterols are sterols and stanols derived from plant cells. This waxy substance can prevent the intestines from absorbing excess cholesterol, thus helping to lower cholesterol levels. Phytosterols don’t affect triglyceride levels or HDL cholesterol. They are found in some foods, such as fruits and vegetables, but only in lesser amounts, which is why this supplement may be helpful.
Flaxseed
Flaxseed is popular among the health-conscious crowd—and for a good reason. It has several health benefits in its various forms, including improving cholesterol levels by reducing the bad ones. Flaxseed can also help lower high blood pressure levels, decreasing the risk of developing heart disease.
Berberine
Berberine is an extract derived from different plants and has long been used in traditional Chinese medicine. It has many health benefits, including lowering blood sugar and cholesterol levels and improving heart health. It can help reduce LDL cholesterol and triglycerides while increasing good HDL levels.
High cholesterol levels boost the risk of heart attack and stroke and are often linked with heart disease. Taking beneficial supplements to lower cholesterol is one way to regulate unhealthy levels and make the necessary dietary and lifestyle changes.
Before taking any supplements, please check with your doctor, especially if you are taking any statin medication. Some supplements may benefit if the statin medication depletes your body’s nutrients.
Frequently Asked Questions
What’s the deal with berberine? Is it as effective as the studies suggest?
Berberine is a fascinating compound found in plants like barberry and goldenseal. Several studies have shown its potential to lower cholesterol and triglycerides. One meta-analysis published in the Journal of Ethnopharmacology found that berberine was comparable to statins in reducing LDL cholesterol in some cases.
I’ve heard mixed things about red yeast rice. What’s the bottom line?
Red yeast rice is tricky because it naturally includes a compound called monacolin K, chemically similar to the statin drug lovastatin. While it can be effective, the amount of monacolin K can vary widely between products, and some may even contain it illegally. It’s crucial to choose reputable brands and consult your doctor.
Fish oil seems a no-brainer for heart health, but does it lower cholesterol?
Fish oil, rich in omega-3 fatty acids, is primarily known for lowering triglycerides rather than LDL cholesterol. However, it can still affect overall heart health by reducing inflammation and improving HDL (“good”) cholesterol levels. The American Heart Association advises consuming fatty fish twice weekly or taking a fish oil supplement if needed.
I’ve been taking garlic supplements for general health. Any cholesterol benefits there?
While garlic is often associated with heart health, the evidence for its ability to lower cholesterol is mixed. Some studies show a mild reduction in LDL cholesterol, but the results aren’t consistent. It might offer other benefits, though, like reducing blood pressure.
What about niacin? It’s a B vitamin, right?
Niacin is a B vitamin (B3) used to lower cholesterol for decades. It can improve LDL and HDL cholesterol levels but often has side effects like flushing and itching. It’s important to use niacin under medical supervision.
I’ve heard of plant stanols and sterols. How do they work?
Plant stanols and sterols are compounds found in plants that can block cholesterol absorption in your intestines. They’re often added to foods like margarine and yogurt. Studies suggest they can reduce LDL cholesterol by about 10%.
Are there any promising supplements on the horizon?
Absolutely! Scientists are constantly exploring new options. One to watch is pantethine, a derivative of vitamin B5. Early research suggests it may have a positive impact on high cholesterol levels.
What about fiber supplements? Can they make a difference?
Soluble fiber in foods like oats and beans can bind to cholesterol in your gut and help remove it from your body. Supplements like psyllium husk can be a convenient way to boost your fiber intake and potentially lower LDL cholesterol.
I’m curious about artichoke leaf extract. Is there any truth to its ability to lower cholesterol?
Some studies have shown that artichoke leaf extract may modestly lower cholesterol levels, but the research is still limited. It’s unlikely to be a miracle cure, but it could be a helpful addition to a healthy lifestyle.
Any final words of wisdom before I start experimenting?
Always consult with your doctor before consuming any supplements, specifically if you have underlying health conditions or take medications. Supplements should match a healthy diet and lifestyle, not replace them. And remember, natural doesn’t always mean safe – some supplements can interrupt medications or have side effects.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- Meta-analysis on berberine’s effects on cholesterol: Lan J, et al. (2015). Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. Journal of Ethnopharmacology, 161, 69-81. https://pubmed.ncbi.nlm.nih.gov/25445570
- Information on monacolin K in red yeast rice: National Center for Complementary and Integrative Health. (2022). Red Yeast Rice. https://www.nccih.nih.gov/health/red-yeast-rice
- American Heart Association recommendations on fish oil: American Heart Association. (2018). Fish and Omega-3 Fatty Acids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- Information on niacin’s effects on cholesterol: Mayo Clinic. (2023). Niacin. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
- Review of plant stanols and sterols for cholesterol reduction: Gylling H, et al. (2014). Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease. Atherosclerosis, 232(2), 346-360. https://pubmed.ncbi.nlm.nih.gov/24333400
- Research on pantethine’s potential for cholesterol management: Rumberger JA, et al. (2011). Pantethine, a derivative of vitamin B(5) used as a nutritional supplement, favorably alters low-density lipoprotein cholesterol metabolism in low- to moderate-cardiovascular risk North American subjects: a triple-blinded placebo and diet-controlled investigation. Vascular Health and Risk Management, 7, 605-612.
- Information on soluble fiber and cholesterol: Mayo Clinic. (2023). Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- Review of artichoke leaf extract for cholesterol reduction: Wider B, et al. (2013). Artichoke leaf extract for treating hypercholesterolaemia. Cochrane Database of Systematic Reviews, (3), CD003335. https://pubmed.ncbi.nlm.nih.gov/23543522
Last update on 2024-07-22 / Affiliate links / Images from Amazon Product Advertising API