Cholesterol is a waxy, fat-like substance that the liver produces. It is also present in animal-based foods. Cholesterol supports many essential bodily functions, but high levels can lead to health issues. According to the National Heart, Lung, and Blood Institute (NHLBI), unhealthful lifestyle choices are the leading cause of high cholesterol. However, genetics, certain medical conditions, and medications can also contribute to high cholesterol.
Having high cholesterol does not cause symptoms, but it can increase the risk of heart disease and stroke. Doctors can prescribe statins to help lower a person's cholesterol levels, but these medications can cause side effects, such as headaches, muscle cramps, and nausea. Luckily, there are natural alternatives to Statins that can be used to lower cholesterol levels.
In the video above, we explore some effective natural ways to lower cholesterol with or without medication.
1. Red yeast rice
Red yeast rice is a product of the yeast that grows on rice. In parts of Asia, it’s a common component of people’s diets. As a supplement, it’s used to treat a variety of medical conditions, including high cholesterol, diarrhea, and heartburn.
The active ingredient in red yeast rice is a compound called monacolins, which blocks the production of cholesterol. This is also an ingredient found in the statin lovastatin. According to the Mayo Clinic, using red yeast rice can also reduce your total blood cholesterol and triglyceride levels.
However, red yeast rice has potential side effects that include digestive disruption, heartburn, and dizziness.
The FDA has shown concern about the quality of some red yeast rice products. Choose products manufactured in North America. The FDA does not monitor supplements for quality or purity.
2. Psyllium
Psyllium is an herb that’s often used to treat constipation because it contains large amounts of fiber. It’s found in products like Metamucil.
The seed and husk are the parts of the plant used for medical purposes. Psyllium is sold in powder form. It can be added to your foods or mixed with water. Daily doses of 10 to 12 grams are recommended for lowering your LDL cholesterol.
There’s also some evidence that taking blond psyllium by mouth is effective for lowering cholesterol if you have high cholesterol, according to Medline Plus. Increasing fiber intake is healthy for numerous other reasons.
3. Fenugreek
Fenugreek is a plant that grows in parts of Europe and western Asia. Its small brown seeds have a long history of being used to help different medical conditions. According to a 2016 studyTrusted Source, there’s some clinical evidence that dietary fenugreek may help lower cholesterol.
You can buy fenugreek as a spice in whole or powdered form. Seeds for cooking are usually found in Indian spice stores or in the international food section of your grocery store.
You can get concentrated pill or liquid supplements of fenugreek. There are also fenugreek teas and skin creams. You can purchase supplements, teas, and creams at a health food store or online.
4. Fish oil
Fish — like salmon, tuna, sardines, and anchovies — are all rich in omega-3 fatty acids. These can help lower your triglyceride levels and provide protection against heart disease. If you don’t get enough fish in your diet, you can take daily fish oil supplements.
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