Low-density lipoprotein transports cholesterol into the arteries, where it is deposited and can form plaque that may harden your blood vessels and block circulation. High-density lipoprotein is known as good cholesterol because it carries the fatty substance out of the arteries. Treatment of elevated LDL cholesterol is aimed at improving the ratio of HDL to LDL. Nonpharmalogical strategies to raise HDL and lower LDL are first line therapies for high cholesterol. Your doctor should monitor your results.
Fiber
Eating a high-fiber diet can help lower LDL cholesterol. Insoluble fiber in whole grains, nuts, seeds, fruits and vegetables helps you feel full longer and makes it easier to stick to a healthy diet. Soluble fiber in psyllium husks, beans, oats and some fruits and vegetables lowers cholesterol, holds moisture, slows glucose absorption and supports friendly bacteria in the bowel. In a multicenter study published in the June 2000 "American Journal of Clinical Nutrition," men and women with high cholesterol were given either 5.1g of psyllium husks or a placebo twice daily. Both groups followed a low-fat diet. After 24 to 26 weeks, LDL cholesterol levels were 6.7 percent lower in the psyllium treatment group. Authors James Anderson and colleagues proposed that psyllium husks may provide an alternative to cholesterol-lowering medications.
Exercise
Exercising even slightly more can help lower cholesterol. Being inactive contributes to weight gain, which raises cardiovascular risks. MayoClinic.com states that exercise intervals of only 10 minutes, if done three to six times a day, can provide cholesterol-lowering benefits. After checking with your doctor, work up to 30 to 60 minutes of daily physical activity. Join a dance class, go for brisk walks with a friend or try an exercise bike while watching TV.
Red Yeast Rice
Herbal supplements purported to help lower cholesterol are not approved by the U.S. Food and Drug Administration to prevent or treat any condition. Natural remedies should not be a substitute for regular medical care. Inform your physician before starting any alternative treatment.
Researchers from the University of Pennsylvania School of Medicine studied the effects of red yeast rice in a group of 62 patients with high cholesterol who could not tolerate the side effects of cholesterol-lowering medications. All subjects were enrolled in a lifestyle change program. The patients were randomized to receive either 1,800mg of red yeast rice or a placebo twice daily. Study results, published in the Jun. 16, 2009 "Annals of Internal Medicine," found that compared to controls, when measured at 12 and 24 weeks, LDL and total cholesterol levels were significantly lower in the red yeast rice group.
Garlic
Garlic may help you get LDL cholesterol under control. In a study conducted by Russian scientists, the effects of time-released garlic powder tablets were compared to a placebo in 42 men with mildly elevated cholesterol. After the 12-week intervention, men in the garlic group experienced a drop in LDL levels of 11.8 percent,13.8 percent lower than controls. An 11.5 percent increase in HDL levels was also attributed to garlic. The findings were published in the December 2008 "Journal of Atherosclerosis and Thrombosis." Garlic has not been approved by the U.S. Food and Drug Administration for the prevention or treatment of any condition.
References
- "The American Journal of Clinical Nutrition"; Long-Term Cholesterol-Lowering Effects of Psyllium as an Adjunct to Diet Therapy in the Treatment of Hypercholesterolemia; J. Anderson, et. al.; June 2000
- MayoClinic.com: High Cholesterol; Jun. 24, 2010
- "Annals of Internal Medicine"; Red Yeast Rice for Dyslipidemia in Statin-Intolerant Patients: a Randomized Trial; D.J. Becker, et. al.; Jun 16, 2009
- "Journal of Atherosclerosis and Thrombosis"; Lipid-Lowering Effects of Time-Released Garlic Powder Tablets in Double-Blinded Placebo-Controlled Randomized Study; I.A. Sobenin, et. al.; December 2008
