From the Guidelines
Plant sterols and stanols (2 grams daily) are the most effective natural supplements to reduce cholesterol levels, as they can decrease total and LDL cholesterol levels by 9% to 20%. Several natural supplements can help reduce cholesterol levels, including:
- Red yeast rice (typically 1200-2400 mg daily) which contains natural statins that lower LDL cholesterol 1
- Plant sterols and stanols (2 grams daily) which block cholesterol absorption in the intestines 1
- Soluble fiber supplements like psyllium (10-25 grams daily) which bind to cholesterol in the digestive system 1
- Fish oil supplements (1-4 grams daily of EPA and DHA) which can reduce triglycerides and slightly increase HDL 1
- Niacin (vitamin B3, 1-3 grams daily) which can lower LDL and raise HDL but should be started at low doses to minimize flushing 1
- Berberine (500 mg 2-3 times daily) which works similarly to prescription medications by increasing LDL receptors
These supplements work best alongside lifestyle changes like a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins, regular exercise, weight management, and avoiding smoking. Always consult with a healthcare provider before starting any supplement regimen, especially if you're taking other medications, as some natural products can interact with prescription drugs.
From the Research
Drugs to Naturally Reduce Cholesterol
- Plant sterols and stanols have been shown to effectively lower LDL cholesterol levels in hypercholesterolemic, diabetic, and healthy human volunteers 2, 3, 4
- The hypocholesterolemic effects of plant sterols and stanols are possibly due to their interference with the uptake of both dietary and biliary cholesterol from the intestinal tract 2, 5
- Studies have demonstrated that unesterified plant sterols and stanols lower LDL-cholesterol concentrations equivalently in hypercholesterolemic persons by suppressing cholesterol absorption 3
- The LDL-cholesterol-lowering effect of plant sterols and stanols continues to increase up to intakes of approximately 3 g/d to an average effect of 12% 4
- In addition to lowering LDL cholesterol, plant sterols and stanols may also have beneficial effects on other lipid variables, such as apolipoprotein (apo) B/apoAI ratio, and in some studies, high-density lipoprotein cholesterol (HDL-C) and triglycerides (TG) 6
- Sitosterol, a type of plant sterol, has been shown to be effective in lowering plasma LDL-C concentrations and may be a useful dietary supplement for the lowering of plasma cholesterol 5