Cholesterol is an essential component of cell membranes, bile acids and hormones, although the American Heart Association states that high blood cholesterol is a major risk factor for cardiovascular diseases. How cholesterol relates to health risks is controversial, but medical consensus is that total blood cholesterol levels over 200 mg/dL is not healthy and warrants potential drug therapy. Statins are commonly prescribed cholesterol lowering drugs, although they sometimes lead to serious side effects. Some natural substances can lower cholesterol levels with less serious side effects. Consult a doctor before using them.
Vitamin C
According to the Linus Pauling Institute, vitamin C is essential for blood vessel health as well as maintaining blood cholesterol levels, primarily through the metabolism of cholesterol into bile acids, which reduce blood cholesterol levels and the incidence of gallstones, while providing better digestion of fats. Humans are one of the few animals not able to synthesize it; thus, this may contribute to the wide variety of cardiovascular symptoms humans experience. A recommended dose range is between 3000 to 6000 mg daily. Side effects include diarrhea and stomach upset.
Artichoke Leaf Extract
Artichoke leaf, or Cynara scolymus, can be dried and made into a medicinal extract. A German study published in a 2000 edition of "Arzneimittelforschung," found that an artichoke extract supplement taken for six weeks reduced LDL cholesterol by 23 percent. The researchers were investigating adults with total blood cholesterol levels over 280, which are considered high risk. The drop in LDL cholesterol is considered important because it is the type considered to be more harmful. Other trials have been conducted on artichoke leaf extract with mixed results. Side effects are minor and may include stomach bloating or allergies.
Dietary Soluble Fiber
Dietary fiber is soluble fiber that has the ability to bind to blood cholesterol and drag it out of the body. Good sources that are known to impact cholesterol levels include oat bran, barley, flaxseed, psyllium and citrus fruits. A Harvard meta-analysis of nearly 70 clinical studies published in a 1999 edition of the "American Journal of Clinical Nutrition," found that high soluble fiber intake is associated with reduction in both LDL and total cholesterol in 60 to 70 percent of the trials they examined. Specifically, they found that each gram of soluble fiber consumed daily lead to a drop in LDL levels by two points. For comparison, one bowl of oatmeal yields about one gram of soluble. Thus, if a person wanted to reduce their blood cholesterol levels by 20 points, they need to consume 20g of soluble fiber daily. Side effects of high fiber intake include constipation, bloating and gas.
Niacin
Niacin, or vitamin B3, can impact high blood pressure because it causes vasodilation of blood vessels, reducing pressure in the cardiovascular system. In addition, niacin helps lower cholesterol. According to "Vitamins: Fundamental Aspects in Nutrition and Health," many large trials conducted in the 1970s and 1980s found that niacin causes significant decreases in total cholesterol, LDL and triglycerides, but also increases HDL, the beneficial type of cholesterol. Large amounts of niacin are required to lower cholesterol dramatically, such as 2000 to 3000mg daily. It doesn't produce flushing effects. Large doses of niacin or niacinamide over long periods of time, however, could lead to liver damage.
References
- American Heart Association: About Cholesterol
- Linus Pauling Institute: Oregon State University: Vitamin C
- "Arzneimittelforschung"; Efficacy of artichoke dry extract in patients with hyperlipoproteinemia; W. Englisch et al; June 2000
- "American Journal of Clinical Nutrition"; Cholesterol-lowering effects of dietary fiber: a meta-analysis; L. Brown et al; January 1999
- "Vitamins: Fundamental Aspects in Nutrition and Health"; G. Combs; 2008
