10 best supplements to lower cholesterol
Managing cholesterol is essential for heart health. High levels of low-density lipoprotein (LDL) cholesterol can increase your risk of heart disease. While eating well and exercising regularly are crucial, supplements can also help lower cholesterol. Here are ten supplements that can aid in reducing cholesterol levels:
1. Omega-3 Fatty Acids supplements to lower cholesterol
Omega-3 fatty acids, found in fish oil and flaxseed oil, are excellent for heart health. They help lower triglycerides, reduce inflammation, and may increase high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol.
- How They Work: Omega-3s reduce triglycerides by slowing down the production of fats in the liver. They also help prevent arterial plaque and reduce the risk of irregular heartbeats.
- Recommended Dosage: 1,000 to 4,000 mg of combined EPA and DHA per day.
- Sources: Fish oil supplements, algae oil (for vegetarians), and flaxseed oil.
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2. Niacin (Vitamin B3) supplements to lower cholesterol
Niacin, also known as vitamin B3, can lower LDL cholesterol and triglycerides while raising HDL cholesterol.
- How It Works: Niacin reduces the liver’s ability to make LDL cholesterol and triglycerides, and it helps raise HDL cholesterol.
- Recommended Dosage: 500 to 2,000 mg per day, under a doctor’s supervision.
- Sources: Over-the-counter niacin supplements and prescription niacin.
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3. Soluble Fiber supplements to lower cholesterol
Soluble fiber, found in oats, beans, fruits, and vegetables, can help lower cholesterol by forming a gel in the gut that binds cholesterol and prevents its absorption.
- How It Works: Soluble fiber binds to bile acids in the gut, which contain cholesterol. This binding helps remove cholesterol from the body.
- Recommended Dosage: 5 to 10 grams per day.
- Sources: Psyllium husk supplements, oat bran, barley, and glucomannan.
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4. Plant Sterols and Stanols supplements to lower cholesterol
Plant sterols and stanols, found in certain foods, can help block the absorption of cholesterol in the intestines.
- How They Work: These substances resemble cholesterol and compete with it for absorption in the digestive system, reducing the amount of cholesterol that enters the bloodstream.
- Recommended Dosage: 2 to 3 grams per day.
- Sources: Fortified foods (like margarine, orange juice, and yogurt) and supplements.
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5. Garlic supplements to lower cholesterol
Garlic is known for its heart health benefits, including lowering cholesterol levels. Garlic supplements can help reduce total cholesterol and LDL cholesterol.
- How It Works: Garlic slows down the production of cholesterol in the liver and has antioxidant properties that protect against LDL oxidation.
- Recommended Dosage: 600 to 1,200 mg of aged garlic extract per day.
- Sources: Garlic supplements, garlic powder, and fresh garlic.
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6. Red Yeast Rice
Red yeast rice, used in traditional Chinese medicine, contains compounds similar to prescription statins, which lower cholesterol.
- How It Works: Red yeast rice contains monacolin K, which reduces cholesterol production in the liver.
- Recommended Dosage: 1,200 to 2,400 mg per day.
- Sources: Red yeast rice supplements.
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7. Policosanol supplements to lower cholesterol
Policosanol, derived from sugar cane and other plants, can help reduce LDL cholesterol.
- How It Works: Policosanol decreases cholesterol production in the liver and increases the activity of LDL receptors, which helps remove LDL cholesterol from the blood.
- Recommended Dosage: 5 to 10 mg per day.
- Sources: Policosanol supplements.
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8. Coenzyme Q10 (CoQ10) supplements to lower cholesterol
CoQ10 is an antioxidant that helps with energy production in cells and can reduce the side effects of statin drugs used to lower cholesterol.
- How It Works: CoQ10 improves the function of blood vessels, reduces oxidative stress, and can help with muscle pain associated with statin use.
- Recommended Dosage: 100 to 200 mg per day.
- Sources: CoQ10 supplements, organ meats, fatty fish, and whole grains.
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9. Green Tea Extract supplements to lower cholesterol
Green tea extract is rich in catechins, which have antioxidant and cholesterol-lowering properties. It can help reduce LDL cholesterol and total cholesterol levels.
- How It Works: Catechins in green tea extract help reduce the absorption of cholesterol in the intestines and increase its excretion.
- Recommended Dosage: 250 to 500 mg of green tea extract per day.
- Sources: Green tea supplements and green tea beverages.
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10. Artichoke Leaf Extract supplements to lower cholesterol
Artichoke leaf extract can help reduce total cholesterol and LDL cholesterol and is also good for liver health.
- How It Works: Artichoke leaf extract increases bile production, which helps remove cholesterol from the body, and reduces the production of cholesterol in the liver.
- Recommended Dosage: 600 to 1,800 mg per day.
- Sources: Artichoke leaf extract supplements.
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How to Use Supplements Effectively
Before starting any supplement regimen to lower cholesterol, it’s important to consult your healthcare provider. This is especially crucial if you are taking other medications or have any health conditions, as supplements can interact with medications.
Combining Supplements with Healthy Habits
Supplements should be part of a broader approach to managing cholesterol that includes:
- Healthy Diet: Eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid saturated and trans fats, added sugars, and refined carbohydrates.
- Regular Exercise: Aim for at least 30 minutes of moderate exercise, like brisk walking, most days of the week.
- Maintaining a Healthy Weight: Achieve and maintain a healthy weight through diet and exercise.
- Avoiding Smoking: Quitting smoking can improve HDL cholesterol and overall heart health.
- Limiting Alcohol: Drink alcohol in moderation, if at all.
What is cholesterol, and why is it important to manage it?
Cholesterol is a fatty substance in your blood that helps build cells. However, high levels of LDL cholesterol (“bad” cholesterol) can lead to heart disease. Managing cholesterol levels is crucial for heart health.
Can supplements alone lower my cholesterol?
Supplements can help lower cholesterol, but they work best when combined with a healthy diet, regular exercise, and other lifestyle changes. Always talk to your doctor before starting any new supplement.
Which supplements are good for lowering cholesterol?
Several supplements can help lower cholesterol, including omega-3 fatty acids, niacin (vitamin B3), soluble fiber, plant sterols and stanols, garlic, red yeast rice, policosanol, CoQ10, green tea extract, and artichoke leaf extract.
How do omega-3 fatty acids help lower cholesterol?
Omega-3 fatty acids, found in fish oil, reduce triglycerides (a type of fat in your blood), help prevent heart disease, and can increase HDL cholesterol, the “good” cholesterol.
What are plant sterols and stanols, and how do they work?
Plant sterols and stanols are substances found in plants that block the absorption of cholesterol in the intestines, lowering the amount of cholesterol that enters the bloodstream.
Can garlic supplements really lower cholesterol?
Yes, garlic supplements can help reduce total cholesterol and LDL cholesterol. They work by slowing down cholesterol production in the liver.
What are the benefits of artichoke leaf extract for cholesterol?
Artichoke leaf extract helps lower total cholesterol and LDL cholesterol by increasing bile production, which aids in cholesterol excretion, and reducing cholesterol production in the liver.
Are there any side effects of taking these supplements?
Some supplements can have side effects or interact with medications. It’s essential to consult with your doctor before starting any new supplement, especially if you have existing health conditions or are taking other medications.
Conclusion
Lowering cholesterol is essential for heart health, and supplements like omega-3 fatty acids, niacin, soluble fiber, plant sterols and stanols, garlic, red yeast rice, policosanol, CoQ10, green tea extract, and artichoke leaf extract can help. However, supplements should complement a healthy lifestyle, including a balanced diet and regular exercise. Always talk to your healthcare provider before starting any new supplement to ensure it’s safe and appropriate for your individual health needs. Blood pressure
