From the Guidelines
Plant sterols and stanols are the most effective natural supplements to help lower cholesterol levels, reducing LDL cholesterol by 5-15% when consumed at 2-3 grams daily. These supplements work by blocking cholesterol absorption in the intestines and can be found in fortified foods or taken as supplements 1. Other natural supplements that may help lower cholesterol levels include soluble fiber supplements like psyllium husk, which can lower LDL cholesterol by 5-10% when taken at 10 grams daily, and fish oil supplements containing omega-3 fatty acids, which primarily help reduce triglycerides but may also modestly improve overall cholesterol profile 1. Red yeast rice contains natural statins and can lower LDL cholesterol by 20-30% at doses of 1,200-2,400 mg daily, though quality varies between products 1. Garlic supplements may also reduce total cholesterol by 4-6% when taken at 600-1,200 mg daily 1. It's essential to consult with a healthcare provider before starting any supplements, especially if you're taking medications, as some supplements like red yeast rice can interact with prescription drugs.
Some key points to consider when taking natural supplements to lower cholesterol levels include:
- Always consult with a healthcare provider before starting any supplements
- Choose high-quality supplements from reputable manufacturers
- Follow the recommended dosage and be patient, as it may take several weeks to see the full effects of the supplements
- Combine supplements with a heart-healthy diet low in saturated fats and regular exercise for optimal results
- Monitor your cholesterol levels and overall health while taking supplements to ensure they are working effectively and safely.
In terms of specific supplement recommendations, the following dosages have been shown to be effective:
- Plant sterols and stanols: 2-3 grams daily
- Soluble fiber supplements: 10 grams daily
- Fish oil supplements: 1-4 grams daily
- Red yeast rice: 1,200-2,400 mg daily
- Garlic supplements: 600-1,200 mg daily.
It's also important to note that while natural supplements can be effective in lowering cholesterol levels, they should not be used as a replacement for prescription medications or other treatments recommended by your healthcare provider.
From the Research
Natural Supplements to Help Lower Cholesterol Levels
There are several natural supplements that have been studied for their potential to help lower cholesterol levels. Some of these supplements include:
- Plant sterols: These have been shown to reduce LDL cholesterol by 9-14% 2, 3, 4, 5, 6
- Fish oil: Specifically, the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been found to lower triglyceride concentrations 3, 4, 5, 6
- Soy protein: This has been reported to have a beneficial effect on plasma lipid levels 3
- Green tea: This has been found to have a potential lipid-lowering effect 3
- Probiotic yogurt: This has been reported to have a beneficial effect on plasma lipid levels 3
- Red yeast rice: This has been found to have a potential lipid-lowering effect 3
Mechanisms of Action
The mechanisms of action of these supplements vary:
- Plant sterols work by inhibiting the absorption of cholesterol in the gut 2
- Fish oil works by reducing the production of triglycerides in the liver 6
- Soy protein works by reducing the absorption of cholesterol in the gut and increasing the excretion of bile acids 3
- Green tea works by increasing the expression of genes involved in lipid metabolism 3
- Probiotic yogurt works by modifying the gut microbiome and increasing the production of short-chain fatty acids 3
- Red yeast rice works by inhibiting the production of cholesterol in the liver 3
Efficacy and Safety
The efficacy and safety of these supplements have been studied in various clinical trials:
- Plant sterols have been found to be safe and effective in reducing LDL cholesterol 2, 4, 5, 6
- Fish oil has been found to be safe and effective in reducing triglyceride concentrations 4, 5, 6
- Soy protein has been found to be safe and effective in reducing LDL cholesterol 3
- Green tea has been found to be safe and effective in reducing LDL cholesterol 3
- Probiotic yogurt has been found to be safe and effective in reducing LDL cholesterol 3
- Red yeast rice has been found to be safe and effective in reducing LDL cholesterol 3