High cholesterol has no symptoms, and you must take a blood test to determine its level. Your "good" cholesterol, or HDL, should be 40-60 mg/dL; your "bad" cholesterol, or LDL, should be 70-130 mg/dL; and your total cholesterol should be less than 200 mg/dL. Treatment options for high cholesterol include medications and lifestyle changes. Many natural alternatives, such as certain herbs and foods, may help you lower your cholesterol. Consult a doctor before starting any natural supplements.
Red Yeast Rice
Red yeast rice is a cholesterol-lowering supplement that you may want to consider if you have high cholesterol. MayoClinic.com notes that research suggests that this product may lower your "bad" cholesterol. This product may contain a naturally occurring form of lovastatin, a prescribed medication. Red yeast rice may potentially be harmful to your health since cannot measure the quantity of lovastatin present.
Omega-3s
Omega-3s are fats that your body requires but does not produce. These fats are essential for normal growth and development and proper brain functioning. They may also have a role in lowering your cholesterol. Inuit Eskimos tend to have low blood levels of triglycerides and increased "good" cholesterol. This may be the result of their high omega-3 consumption through fatty fish. Walnuts, also high in omega-3s, have been indicated as effective foods to lower both triglycerides and total cholesterol in people with high cholesterol, according to the University of Maryland Medical Center. You can find these fatty acids in supplement form and can ask your doctor about whether they might benefit you. Food sources, in addition to fatty fish and walnuts, include flaxseed and flaxseed oil.
Niacin
Niacin, or vitamin B3, can raise the "good" cholesterol in your blood. This vitamin acts to rid your body of "bad" cholesterol. Raising your HDL levels can be equally important as reducing your LDL levels because you are able to control the total cholesterol in your body. You can talk to your doctor about whether a supplement might benefit you. You can also obtain this vitamin naturally in many foods, including lean meats, poultry, fish, dairy products, eggs, nuts, and enriched grains.
Fiber
Fruits and vegetables that contain dietary fiber can aid in lowering your cholesterol. Soluble fiber acts to absorb water and form a gel in your digestive tract. This helps to slow down your digestion and lower the absorption of empty nutrients such as sugar and starch by the stomach and intestine. The result is a lowering of your cholesterol, which can contribute to stroke and heart and disease prevention.?Snack on fruits and add vegetables to stir-fries and soups, MayoClinic.com advises. Good choices include apples, pears, berries, cherries, broccoli, bell peppers and spinach.
References
- MayoClinic.com; High Cholesterol; July 30, 2010
- MayoClinic.com; High Cholesterol: Top 5 Lifestyle Changes To Lower Cholesterol; May 27, 2010
- MayoClinic.com; High Cholesterol: Niacin To Boost Your HDL, 'Good Cholesterol'; June 6, 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids; Steven D. Ehrlich; June 25, 2009
- MayoClinic.com: High Cholesterol: Symptoms; June 24, 2010
- University of Maryland Medical Center: Fiber; David Zieve; June 24, 2009
