Keeping your cholesterol at a healthy level is important. It is also fundamental to understand the types of cholesterol you have, and their ratio. Your low-density lipoprotein, or LDL, levels should be lower than your high-density lipoproteins, or HDL, levels, according to Mayoclinic.com. LDL contributes to plaque build-up on arteries, whereas HDL can actually help remove cholesterol from the blood. Talk to your doctor about your cholesterol; although vitamins can be helpful, you may need stronger treatment options depending on your lipid profile and lifestyle factors.
Niacin
One of the most widely recommended vitamins for lowering cholesterol, niacin, or B3, technically does not work to decrease cholesterol. According to Mayoclinic.com, it can raise levels of HDL, the "good" cholesterol. While most medications, and therapeutic approaches, focus on lowering LDL levels, by raising HDL you can actually improve your cholesterol balance. The website states that niacin can raise HDL levels anywhere from 15 to 35 percent; these statistics make it the most effective "drug" for raising HDL levels. Niacin is available from foods like dairy products, poultry, fish, nuts, breads, cereals and enriched food sources. It is found over-the-counter in vitamin supplements, and it is also available in high-grade form by prescription.
Folate
Folate, also known as folic acid or vitamin B9, is also associated with healthy cholesterol balance. According to a July 2010 study published in the "Nutrition Journal," high levels of serum folate are associated with lower levels of LDL cholesterol. High levels of HDL were also associated with high levels of folate; therefore, the researchers concluded high folate levels are associated with a favorable lipoprotein profile. You can find folate in multivitamins or as a separate supplement. Foods like cereals, baked goods, spinach, broccoli, lettuce, okra, asparagus, bananas, melons, lemons, legumes, yeast, mushrooms, organ meat, orange juice and tomato juice contain folate.
Vitamin D
Vitamin D has been receiving a great deal of press recently, and has been studied extensively for its health benefits. According to Mayoclinic.com, there are two types of vitamin D: D2, is synthesized by plants while D3 is synthesized by humans in the skin when exposed to ultraviolet-B sunlight. In addition to being used in the absorption of calcium and helping to form and maintain strong bones, vitamin D may also be helpful in cholesterol balance. Both the active form of vitamin D, D3, and the storage form, D2, were studied by researchers at the University of Eastern Finland. Their study, published in August 2010 in the "Journal of Internal Medicine," found that low levels of D3 are associated with low levels of HDL. Low levels of D2 are associated with high total cholesterol, LDL levels and triglycerides. Although more research is needed, maintaining your vitamin D levels can keep your cholesterol profile well-balanced.
References
- The Mayo Clinic: Niacin
- The Mayo Clinic: Cholesterol
- "Nutrition Journal"; Plasma folate levels are associated with the lipoprotein profile: a retrospective database analysis; Semmler A et al; July 2010
- The Mayo Clinic: Vitamin D
- "Journal of Internal Medicine"; Diverse associations of 25-hydroxyvitamin D and 1,25-dihydroxy-vitamin D with dyslipidaemias; Karhapää P et al: August 2010
