Cholesterol is essential for health, aiding hormone production, digestion, and vitamin D synthesis. However, excess cholesterol can be dangerous, leading to high blood cholesterol levels. Sources of Cholesterol
- Liver: Produces all the cholesterol your body needs.
- Diet: Animal-based foods (meat, eggs, dairy) contain cholesterol and unhealthy fats, which may increase levels.
Types of Cholesterol
- LDL (Bad Cholesterol): Can cause artery plaque buildup, leading to:
- Heart attacks
- Strokes
- Peripheral artery disease
- VLDL (Very Bad Cholesterol): Rich in triglycerides, contributing to heart disease.
- HDL (Good Cholesterol): Helps remove excess cholesterol, reducing heart disease risk.
Lifestyle Changes and Diet for High Cholesterol
- DASH Diet: Focuses on low sodium, lean proteins, and whole foods to reduce blood pressure and cholesterol.
- Ornish Diet: A strict vegetarian plan that eliminates oils and animal products, proven to lower LDL cholesterol but hard to maintain.
- Portfolio Diet: Adds nuts, plant protein, fiber, and plant sterols, reducing cholesterol by up to 30%.
Evidence-Based Supplements to Combat High LDL-C
Natural supplements are gaining interest as a holistic approach to managing high LDL cholesterol alongside diet, exercise, and medication. Research suggests they may support heart health and lipid control.
Garlic – dried garlic or fresh garlic.
Garlic has been marketed as a cholesterol-lowering agent. However, because it is not a licensed medication, there is insufficient evidence to recommend garlic therapy as an effective lipid-lowering agent. However, there is no evidence to suggest it is harmful. The current available data support the likelihood of garlic therapy being beneficial over a short period (Silagy & Neil, 1994).
Dietary Soluble Fibers
Soluble fiber, including oats, psyllium, and pectin, can help lower total and LDL cholesterol levels. Studies suggest psyllium is particularly effective in reducing “bad” cholesterol, potentially lowering the risk of heart disease.
Phytosterols
Phytosterols are plant-based compounds structurally similar to cholesterol that help lower LDL cholesterol by blocking its absorption in the intestine. They are found in unrefined plant oils, nuts, seeds, and soybeans. Plant sterol supplements, like those from New Roots Herbal, can be used alongside other cholesterol-lowering methods for enhanced effectiveness.
Niacin (B3)
Niacin (Vitamin B3) helps increase HDL (“good” cholesterol) by over 30% and lowers triglycerides by 25%, though its effectiveness may be limited when combined with cholesterol medications. It supports cardiovascular health by reducing LDL and triglycerides while raising HDL levels. Inositol is also used to help lower cholesterol.
Takeaway:
If you’re thinking about stopping your statin medication in favor of a more natural approach, make sure to talk to your doctor first. Suddenly quitting any prescription drug can be risky. Your doctor can help you figure out the right way to adjust your dosage, combine your statin with other cholesterol-lowering options, or transition to a different prescription if needed.