Health
Doctors Share 7 Supplements That Could Help Lower Your Cholesterol
Navigating the world of cholesterol management can be challenging, especially when trying to balance medical advice with natural remedies. While diet and prescription medications are commonly recommended by healthcare professionals, supplements can also play a crucial role in maintaining healthy cholesterol levels. Here are seven supplements that experts say can help lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol, ensuring a healthier you.
1. Niacin
Niacin, also known as vitamin B3, is indispensable for metabolism and cardiovascular health. HaVy Ngo-Hamilton, PharmD, highlights its effectiveness in lowering LDL cholesterol and triglycerides:
“Niacin reduces LDL and triglyceride levels by blocking the essential enzyme for cholesterol production in the liver.”
However, supplementing with niacin requires caution as it is only efficient at high doses, which may lead to side effects. For those who cannot tolerate statins, niacin may offer a viable alternative.
2. Whey Protein
Whey protein is better known for muscle building, but it also offers heart health benefits. A 2015 study in the Journal of Nutrition and Intermediary Metabolism found that consuming at least 65 grams of whey protein daily reduced blood pressure, fasting blood sugar, and LDL cholesterol over 12 weeks. So, adding whey protein to your diet might not just support your muscles but also your heart.
3. Soluble Fiber
Soluble fiber is a natural substance found in various grains, nuts, fruits, vegetables, and legumes. Ngo-Hamilton elaborates on its benefits:
“Soluble fibers can bind to cholesterol in the small intestine, preventing it from absorbing into the bloodstream.”
Raj Dasgupta, MD, specifically recommends psyllium husk as a beneficial form of soluble fiber:
“This is a type of soluble fiber that helps lower cholesterol by forming a thick gel that moves through the digestive tract.”
4. Phytosterols
Phytosterols, found in fruits, vegetables, whole grains, nuts, and fortified foods, can help manage cholesterol levels effectively. According to the Cleveland Clinic, they aid in:
“Safely lowering your cholesterol levels to avoid health risks such as heart attack and stroke.”
Ngo-Hamilton explains that these plant sterols limit cholesterol absorption:
“When your body absorbs phytosterols instead of cholesterol, cholesterol absorption is limited, and excess cholesterol leaves the body as waste.”
5. Omega-3 Fatty Acids
Omega-3 fatty acids, commonly found in fish or fish oil, are praised for their cholesterol-lowering properties. Ngo-Hamilton states:
“[They] can be found in fish or fish oil and are proven to help lower triglycerides, increase HDL or ‘good’ cholesterol and can indirectly contribute to decreased plaque formation in arteries.”
While beneficial, it’s essential to consult your doctor since they can interact with other medications.
6. Flaxseeds
Rich in omega-3s and fiber, flaxseeds offer another natural remedy. According to Dasgupta:
“Flaxseeds are rich in omega-3s and fiber, which help lower bad LDL cholesterol and triglycerides by reducing how much cholesterol the body absorbs.”
However, consult with your doctor as they may cause minor side effects and interact with certain medications.
7. Berberine
Berberine, an herbal supplement, has shown promise in improving cholesterol levels. Dasgupta mentions:
“Berberine helps lower bad LDL cholesterol and total cholesterol by improving how the body manages cholesterol and boosting enzyme function.”
Bear in mind that berberine can have gastrointestinal side effects and is not recommended for pregnant or breastfeeding women.
Supplements can be a valuable addition to your cholesterol-lowering strategy. Always consult your medical provider before starting any new regimen to ensure it complements your existing treatments and suits your health needs. With the right approach, you can effectively manage your cholesterol levels and protect your heart.
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