Cholesterol is naturally present in the fats, or lipids, in human blood. "Good" cholesterol, or HDL, is necessary for your body to function, but too much "bad," or LDL, cholesterol can result in fatty deposits and build-up inside your arteries that can lead to heart disease. While a healthy diet and regular exercise are proven methods to reduce cholesterol, some research suggests that certain vitamins may decrease cholesterol levels and reduce the risk of heart disease.
Niacin
Niacin, or vitamin B3, is a naturally occurring substance found in dairy products, meat, poultry, fish, nuts, eggs and some enriched breads and cereals. Niacin works by increasing the levels of HDL in your blood and reduces the amount of LDL. According to the Mayo Clinic, niacin can raise HDL cholesterol by 15 to 35 percent, which "makes niacin the most effective drug available for raising HDL cholesterol." Niacin can also decrease high LDL and triglyceride levels, both indicators for heart-disease risk. Niacin is easy to obtain through foods or multivitamins. The Orthomolecular Medical News Service website recommends taking niacin in conjunction with vitamin C. Some clinical trials suggest that niacin can also decrease artery wall thickness and help reduce the arterial plaque buildup associated with high LDL cholesterol and heart disease.
Vitamin C
Research suggests that vitamin C can reduce LDL cholesterol levels by increasing HDL cholesterol levels. A Tufts University study shows that a daily vitamin C intake of 1,000 mg for at least eight months can increase HDL cholesterol levels by an average of 7 percent; in another study, test subects with the highest levels of vitamin C in their blood also had the highest levels of HDL cholesterol. The American Family Physician journal also recommends vitamin C to reduce high cholesterol and decrease risk of heart disease. When cholesterol reacts with the oxygen in blood, it goes through a process called oxidation. Oxidized cholesterol can stick to artery walls, causing artherosclerosis or even blockage. Antioxidants such as vitamin C help stop the oxidation process. Vitamin C is naturally present in fruits and vegetables such as asparagus, blackberries, broccoli, cauliflower, citrus fruits, kiwi, papayas, potatoes, strawberries, tomatoes and dark green, leafy vegetables.
Vitamin E
Like vitamin C, vitamin E is an antioxidant that can help prevent arterial plaque buildup from LDL cholesterol. According to LDLHDL.com, a World Health Organization study indicates a link between low levels of vitamin E and heart disease. Vitamin E is fat-soluble, so it can merge with LDL particles in the blood and prevent them from attaching to artery walls. Vitamin C and vitamin E can complement each other. Vitamin E is present in foods such as almonds, brown rice, kale, safflower oil, sunflower seeds, sweet potatoes, walnuts and wheat germ.
References
- Mayo Clinic.com, High Cholesterol: Niacin to Boost your HDL, Good, Cholesterol
- Orthomolecular.org: Niacin Vitamin B-3 Lowers Cholesterol Safely
- Natural News: Vitamin B3 Beats Big Pharma's Zetia Cholesterol Drug
- Mother Nature.com, High Cholesterol: Protecting Yourself from the Bad Stuff
- American Academy of Family Physicians, American Family Physician: Can Vitamins Help with Heart Disease
- LDLHDL.com: Effects of CoQ10, Antioxidants, Vitamins and Minerals on Cholesterol
