Cholesterol is a waxy compound produced by the liver, carried through the blood by proteins in the body. It is a vital component of your health, as it builds cell membranes and aids in the production of hormones and bile. Too much cholesterol can build up in the blood when you eat foods high in saturated fats, have a sedentary lifestyle, or have other risk factors, including hereditary traits, smoking, and alcohol use.
There are two main types of cholesterol. Low-density lipoprotein, or LDL, is harmful when an excess builds up on arterial walls, leading to cardiovascular disease. High-density lipoprotein, or HDL, cleans up excess cholesterol by transporting it back to the liver. Because of the benefits of HDL, most methods of cholesterol control aim to lower LDL instead of attacking HDL.
Methods
There are three main ways in which natural substances have been shown to control cholesterol levels and the effects that high cholesterol can have on your system.
First, there are natural substances that inhibit an enzyme in your body that promotes the production of LDL cholesterol. When this enzyme, called HMG-CoA reductase, is restricted, LDL cholesterol is lowered, while HDL levels increase slightly or are not affected.
Other substances block the absorption of cholesterol into the bloodstream, preventing the levels from rising in the first place.
Lastly, there are materials that prevent oxidation of LDL, which can lead to cardiovascular disease such as atherosclerosis.
Herbs and Spices
Cayenne pepper and turmeric are common spices which contain the components capsaicin and curcumin, respectively. These components are powerful antioxidants that prevent the effects of cholesterol build-up. In a 2006 University of Tasmania study, capsaicin and curcumin significantly slowed the onset and rate of LDL oxidation. These spices can be prepared in an herbal tea, or used as a food seasoning.
Green tea is also an antioxidant that works in the same way as cayenne and turmeric. Human studies have shown a high correlation between lowered LDL cholesterol and green tea consumption, without a negative impact on HDL.
Garlic is an herb that produces allicin when consumed, a component shown to have short-term effects on lowering blood and LDL cholesterol levels by acting as a HMG-CoA reductase inhibitor. An analysis of clinical trials published in the Archives of Internal Medicine in 2001 reported that garlic preparations showed small reductions in cholesterol level at one months and three months, but not six months.
Foods and Seeds
Soluble fiber, naturally present in a variety of foods such as oats, legumes, apples, prunes, carrots and yams, works to combat cholesterol by blocking its absorption into the blood stream. A concentrated source of soluble fiber can be found in psyllium, which comes from the husk of the plantago plant.
Red yeast rice has been used in traditional Chinese medicine for hundreds of years. It contains monacolins, which inhibit the body's cholesterol-producing enzymes. A trial published by the University of Pennsylvania School of Medicine in 2009 concluded that LDL cholesterol was significantly lowered in participants taking a red yeast rice supplement compared to the group receiving a placebo.
Alfalfa and fenugreek seeds contain saponins that stick to cholesterol and prevent its absorption. Animal studies show that saponins derived from these plants reduced the absorption of cholesterol in the intestines. These can be eaten as ingredients in a culinary dish or as a supplement.
Extracts and Supplements
Guggul extract, which comes from the guggul tree native to northern India, contains the plant sterol guggulestrone. This agent is thought to inhibit a nuclear hormone receptor called FXR, activated by bile acids. A study with field mice given guggulestrone resulted in lowered cholesterol in the liver.
Artichoke leaf extract is a suspected inhibitor of HMG-CoA reductase. Although there is somewhat limited proof of its effect on cholesterol, a review of randomized controlled trials published in 2002 concluded that mild reductions of blood cholesterol could be expected from use of this extract.
Phytosterols are the compounds found in plant cell membranes. These esters look similar to cholesterol on a molecular level, and get in the way of real cholesterol being absorbed into the bloodstream. Although phytosterols can be found naturally in sources such as soybeans and flaxseeds, there is not enough concentration to make an impact on cholesterol. Fortified foods and capsule supplements should be taken to achieve the desired results.
Benefits
There are some benefits, factual as well as perceived, to using natural methods of cholesterol control over conventional medication. One benefit is that alternative remedies can cost much less than synthetic medication, depending on the substances in question. Another potential benefit is the piece of mind that some herbal or nutritional remedies have stood the test of time, whereas conventional drugs may have only been tested for the minimum requirement before being approved for public use.
Whatever your reason is for considering natural alternatives for controlling cholesterol levels, consult with your physician before starting a health care regimen.
