Although your body needs cholesterol for many metabolic reactions, your risk for heart disease and stroke is increased when its level in your blood becomes too high. Excess cholesterol may produce fatty deposits on the walls of your arteries, slowing blood flow and potentially interfering with normal cardiovascular function. Several natural compounds may help lower your blood cholesterol and reduce your risk for serious disease. Consult your doctor to determine if taking any of these supplements is a good choice for you.
LDL and HDL
Cholesterol travels in blood in a complex with protein called a lipoprotein. Low-density lipoprotein, or LDL, is often called "bad" cholesterol because it may produce blood-vessel deposits called plaque if its level is high. High-density lipoprotein, or HDL, is called "good" cholesterol because it scavenges cholesterol from your blood and carries it back to your liver for disposal. According to the National Heart, Lung and Blood Institute, a healthy level of total cholesterol is less than 200 mg/dL; LDL cholesterol should be lower than 100 mg/dL and HDL cholesterol should be higher than 60 mg/dL.
Red Yeast Rice
When rice is fermented with a yeast called Monascus purpureus, the result is red yeast rice, a traditional Chinese medication that lowers LDL levels, according to Medline Plus. Red yeast rice suppresses activity of a liver enzyme that manufactures cholesterol, leading to a drop in cholesterol in your blood. Several studies have found the supplement effective, including a review published in 2006 in "Chinese Medicine" that concluded red yeast rice is effective in lowering total cholesterol and LDL and raising levels of HDL. The recommended dose of red yeast rice is 600 mg of standardized extract, two to four times each day.
Psyllium
Soluble fiber may be very beneficial in helping reduce levels of blood cholesterol. When consumed with water, it forms a gel in your digestive tract that slows uptake of dietary fat and can help lower both total cholesterol and LDL levels. Psyllium is a soluble fiber extracted from an herb, Plantago ovata, that is sold as a powdered supplement under several brand names. Results from eight clinical studies of psyllium, published as a review in the "American Journal of Clinical Nutrition" in 2000, indicated that it significantly lowers total and LDL-cholesterol and is safe and without significant side effects. The usual dose is one-half to 2 tsp. in one cup of warm water, taken once or twice daily.
Omega-3 Fatty Acids
Your body requires omega-3 fatty acids, which must be obtained from external sources. These fats have many health benefits, such as blocking inflammation and lowering blood lipids. The University of Maryland Medical Center indicates that omega-3 fatty acids help raise levels of HDL, or good cholesterol, while lowering levels of triglycerides, another form of unhealthy fat. Besides being contained in certain foods such as fish, flax seed and walnuts, omega-3 fatty acids are also available as supplements in capsules. The recommended dose is up to 3 grams daily. While considered safe, the supplements should not be combined with certain prescription medicines such as blood thinners or diabetes medications.
References
- National Heart Lung and Blood Institute: What Is Cholesterol?
- University of Maryland Medical Center: Red Yeast Rice
- "Chinese Medicine"; Chinese Red Yeast Rice (Monascus Purpureus) for Primary Hyperlipidemia....; J. Liu et al.; November 2006
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: Cholesterol-Lowering Supplements: Lower Your Numbers Without Prescription Medication
- University of Maryland Medical Center: Psyllium
