Cholesterol is needed by the body to maintain proper function. But there are two types of cholesterol and it's the amount of each that needs to be balanced. Low density lipoprotein, or LDL, is considered to be the "bad" cholesterol. LDL will get glued to your arteries if there is too much for the body to get rid of. High density lipoprotein, or HDL, is the "good" cholesterol. This type helps to eliminate LDL from the body. While your total cholesterol number should be low, typically under 200, HDL needs to be higher than LDL for the heart to remain healthy. According to the American Heart Association, cholesterol comes from either your body or the food you eat.
Vitamin C
Vitamin C is required for the synthesis of a small molecule that helps to transport fat so that it can be converted to energy, according to the Linus Pauling Institute. Research from the 2000 issue of the Archives of Internal Medicine suggests that vitamin C plays a role in the metabolism of cholesterol. Vitamin C is also an effective antioxidant, protecting molecule such as proteins, lipids, carbohydrates and nucleic acids in the body from free radical damage. According to the Worldwide Health Center website, in the 1994 issue of the American Journal of Clinical Nutrition, researchers noted that with a vitamin C intake above the Recommended Daily Allowance, along with adequate concentrations of plasma vitamin C, there is a significant positive association between vitamin C and high levels of HDL cholesterol.
Vitamin E
Vitamin E helps to fight free radicals in the body. According to the Linus Pauling Institute, it intercepts the free radicals form doing harm to fats that are vulnerable to destruction. Vitamin E also protects LDL from oxidation, which has been linked to preventing cardiovascular disease. According to the Medical News Today website, a 2005 study published in the Journal of the American Dietetic Association, almonds significantly increase vitamin E levels, resulting in lowering cholesterol levels. The study was performed on men and women following a no-almond-diet, low-almond-diet or a high-almond-diet for four weeks. Participants did not take any vitamin supplementation while on the diets. Results showed the low-almond-diet increased vitamin E levels by 13.7 percent and those on the high-almond-diet increased the vitamin E levels by 18.7 percent. Total cholesterol was lowered by 5 percent and LDL levels decreased by 7 percent.
Niacin
According to the Mayo Clinic, niacin is usually the best medicine to increase HDL cholesterol levels. Many over-the-counter and prescription medications contain niacin but the prescription form is preferred for its effectiveness. According to the Lowering Cholesterol website, studies from 1961, 1986, 1992, 1994 and 1995 published in the Journal of American College Cardiology, JAMA, Metabolism and Atherosclerosis all found that niacin normalizes blood lipid levels by increasing HDL by more than 30 percent, reducing total cholesterol by 10 to 25 percent and lowering triglycerides by as much as 50 percent.
References
- American Heart Association: About Cholesterol
- Mayo Clinic: High Cholesterol: HDL Cholesterol: How to Boost Your Good Cholesterol
- Lowering Cholesterol: Raise HDL (Good) Cholesterol
- Oregon State University: Linus Pauling Institute: Micronutrient Information Center: Vitamin C
- Worldwide Health Center: Vitamin C and Cholesterol Reduction
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