Cholesterol is waxy matter found in all of the body's cells. It is necessary for certain functions, such as creating hormones and cell membranes. Low-density lipoprotein (LDL) cholesterol cannot dissolve in the blood, and too much, over time, can clog arteries and lead to heart attack. High-density lipoprotein (HDL) is good cholesterol that helps to move LDL cholesterol to the liver, where it can be removed from the body. The key to good health is to lower LDL levels and raise HDL levels. Certain vitamins lower bad cholesterol while simultaneously raising good cholesterol.
Vitamin C
Vitamin C is an antioxidant and reduces the oxidation of harmful LDL cholesterol, to prevent heart disease. High levels of vitamin C in the blood raise beneficial HDL cholesterol levels. Since a side effect if too much vitamin C is diarrhea, ester-C is a nonacidic alternative that is gentler on the digestive system. Start to build up vitamin C slowly with 1,000mg daily and work up to 3,000mg through supplementation and diet. Foods rich in vitamin C include citrus fruits, berries and colorful peppers.
Vitamin E
The antioxidant vitamin E will also stop bad LDL cholesterol oxidation. By preventing oxidation, vitamin E prevents LDL cholesterol from clogging the arteries. Buy supplements that are natural and not synthetic. Incorporate 400mg of vitamin E per day into your diet or through supplementation. Foods rich in vitamin E include vegetable oils, nuts and seeds.
Vitamin B3 (Niacin)
Niacin, also called vitamin B3, is a nutrient that lowers bad LDL cholesterol levels. Niacin can come with side effects when taken in large doses, before the body has had a chance to adjust, so consult a doctor before stating niacin supplementation to lower cholesterol. A doctor will start you on a dosage and raise it 500mg a week until you're at the desired dose and your LDL cholesterol levels have dropped. Red meats, fish and organ meats are strong food sources of niacin.
Selenium
Selenium is an essential trace mineral that is a helpful addition to any cholesterol-lowering program. It helps boost the function of antioxidants, such as vitamin C and E, and it assists in raising good HDL cholesterol levels. It also works independently to lower LDL cholesterol levels. Selenium is rich in American soil, meaning that wheat and grains as well as the animals that eat them are all good food sources of selenium. Selenium is not necessary in high amounts that exceed 200mg, and it is also not recommended to be taken as a separate supplement. If you want to ensure you are getting sufficient selenium, taking a multivitamin is adequate.
References
- The Complete Encyclopedia of Natural Healing: A Comprehensive A-Z listing of Common and Chronic Illnesses and Their Proven Natural Treatments; Gary Null, Ph.D.; 1998
- Prevention's Healing with Vitamins: The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease; Alice Feinstein and Prevention Editors; 1996
