11+ Natural Supplements That Lower Blood Cholesterol

Did you know that globally, cholesterol is the leading cause of a third of ischemic heart disease cases? This is according to data by the WHO.

There are many recommended ways of reducing blood cholesterol. Some of these are prescription drugs, a low-cholesterol diet, and physical exercise. If you are searching for natural supplements that lower cholesterol, this article is for you.

A quick disclaimer: none of the supplements below will work overnight like magic. The magic is in taking them regularly in controlled portions. With time, you will reap their health benefits.

Why Should You Care About Lowering Cholesterol Levels?

First, it’s important to know that cholesterol occurs in two forms:

• Low-density lipoproteins (LDL) — also referred to as the “bad cholesterol”
• High-density lipoproteins (HDL) — also known as the “good cholesterol”

Cholesterol has several crucial functions in the body. Nevertheless, a high level of LDL cholesterol can be detrimental to your health. This is because it accumulates in the walls of blood vessels, thereby clogging and hardening them (atherosclerosis). The result is a significant reduction of blood supply to the heart and the brain, which may lead to heart disease and stroke.

Natural Supplements That Lower Cholesterol

Here are the natural cholesterol-lowering supplements.

1. Niacin

It’s also known as nicotinic acid and is a form of vitamin B3. A publication by the US Pharmacist suggests that niacin can increase HDL cholesterol by up to 35%, reduce triglycerides by 20% to 50%, and lower LDL cholesterol by 25%.

Sources of niacin are foods such as chicken and liver. It’s also available as a supplement. The recommended daily intake for women and men is 14 milligrams and 16 milligrams respectively, according to Mayo Clinic.

2. Soluble fiber

There are two types of fiber: soluble and insoluble fiber. Soluble fiber reduces the absorption of cholesterol into the body, while insoluble fiber aids bowel movement.

The recommended fiber daily intake for men and women above 50 is 30 grams and 21 grams respectively; for men and women below 50, it’s 38 grams and 25 grams respectively. This is according to Mayo Clinic.

Sources of soluble fiber include kidney beans, oatmeal, orange, pear, whole wheat bread, asparagus, and peach.

3. Psyllium Supplements

Psyllium husk is a soluble fiber that you can add to your diet to increase your fiber intake. It’s obtained from the Plantago ovata plant’s seeds.

A study found out that psyllium reduces total cholesterol and LDL cholesterol significantly when taken regularly. As stated by a US Pharmacist publication, daily intake of psyllium reduces total cholesterol by up to 15% and LDL cholesterol by up to 18%.

4. Green Tea

Green tea is known to be a healthy drink, but did you know that one of its health benefits is lowering cholesterol?

Although various studies have varying results, a 2020 literature review and meta-analysis in The Nutrition Journal indicates that the catechins in green tea have a significant effect on lowering total cholesterol, LDL cholesterol, and triglycerides, but did not have any effect on HDL cholesterol.

5. Artichoke Leaf Extract

A review was conducted to examine the effect of artichoke leaf extract on treating hypercholesterolemia (the presence of elevated levels of cholesterol in blood). The review found out that there is evidence, albeit not strong enough, that artichoke leaf extract lowers total cholesterol.

6. Phytosterols

Phytosterols consist of plant sterols and stanols. They are plant-derived and their chemical structure is similar to cholesterol in size and shape. They prevent the absorption of cholesterol during digestion.

Clinical studies have shown that a daily intake of about 2 grams of phytosterols can lead to an 8% to 10% decrease in LDL cholesterol levels.

Phytosterols are found in fruits, vegetables, legumes, brown rice, whole wheat, oat bran, pumpkin and sesame seeds, and nuts.

7. Fish Oil Supplements

Fish oil contains Omega-3 fatty acids, which comprise docosahexaenoic acids (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).

Among the three forms of Omega-3 fatty acids, DHA and EPA are the most investigated. According to Mayo Clinic, studies have proved that Omega-3 fatty acids can slightly increase the levels of both HDL cholesterol and LDL cholesterol. However, there is strong evidence that DHA and EPA can significantly reduce blood levels of triglycerides.

The best fish oil sources of DHA and EPA are fatty fish such as trout, mackerel, and salmon. Crabs, oysters, and mussels are also good sources of DHA and EPA. Sources of ALA are some vegetable oils, seeds, and nuts. You can buy Omega-3 fatty acids supplements in pharmacies as capsules.

8. Garlic

Several studies on the effect of garlic on lowering cholesterol have conflicting findings. One study found out that garlic powder had a significant effect on lowering total cholesterol and LDL cholesterol, while a meta-analysis study revealed that garlic did not lead to a significant reduction in blood cholesterol levels.

Nonetheless, you can still take garlic because it has positive effects on fasting blood glucose, blood pressure, and reduction of risk factors associated with cardiovascular disease.

9. Red Yeast Rice

When white rice is fermented with yeast, it becomes red yeast rice. Monacolin K is the compound that has cholesterol-reducing effects in red yeast rice. It’s traditionally consumed as food and medicine in China.

Monacolin K is the same active ingredient in the drug lovastatin. As such, you won’t find red yeast rice with monacolin K in some places like the USA. This is because the FDA regards it as an unapproved drug and not a supplement. Even so, you can find red yeast rice that has no monacolin K.

10. Ginger

Ginger, according to a 2008 study, greatly reduces total cholesterol, very-low-density lipoproteins (VLDL), triglyceride, and LDL cholesterol. Another 2014 study revealed that ginger reduces fasting plasma glucose, triglycerides, and total cholesterol in patients with type 2 diabetes mellitus.

From these two studies, it’s clear that ginger helps reduce blood cholesterol levels.

11. Flaxseed

It’s obtained from a plant called common flax or linseed. It’s recommended to take both flaxseed and oil as they both contain omega-3 fatty acids, which can raise your levels of HDL cholesterol.

To prove the cholesterol-reducing effects of flaxseed as a source of dietary soluble fiber, a 2012 study was carried out where it was administered in one diet as a flaxseed fiber drink and in another diet as flaxseed fiber bread.

The results of the study indicate that there was a substantial reduction of total cholesterol and LDL cholesterol with flaxseed fiber drink by 12% and 15% respectively; the reduction attributed to flaxseed fiber bread was 7% and 9% respectively.

Since the body cannot break down the outer flaxseed coating, you should first ground the seeds to get the most health benefits.

12. 5 More Natural Supplements

Studies have demonstrated that other natural supplements have beneficial outcomes on cholesterol management. These supplements include policosanol, holy basil, fenugreek leaves and seeds, guggulipid, and soybeans.

Why Prefer Natural Supplements Over Synthetic Products?

For one, natural supplements are less likely to cause adverse allergies and other side effects to most people. This is because they are in a natural state that the body can process.

Secondly, natural supplements don’t need complicated extraction processes, except the ones packed as tablets and capsules. Thus, they are more affordable most of the time.

Furthermore, you don’t need a prescription for a majority of these supplements.

Combination With Other Regimens for Better Outcomes

Taking supplements works much better when they are combined with other methods that help lower cholesterol. You will get better results in a shorter time when you take the supplements, do regular physical exercise, and follow a healthy, balanced diet.

Seek Medical Advice

It’s prudent to consult your doctor before taking some of these supplements, especially if you have elevated blood cholesterol and on any medication. This is because some of these supplements may interact with your medication and result in adverse side effects and health complications.

Conclusion

If you’re looking for supplements that reduce blood cholesterol, the good news is that many of them in this article are available in most parts of the world. Also, a good number of them such as Niacin, fish oils, and soluble fiber can be found in various food sources. For better results, combine supplements with a healthy diet and regular physical exercise. Seek medical advice first, if you can, before you start taking any of these supplements.

Which natural supplements have you been taking to curb your cholesterol levels? Which ones do you wish to try out soon?