High cholesterol is a major risk factor for heart disease, which is the leading cause of death in America. Too much low-density lipoprotein -- or LDL -- cholesterol is harmful because it builds up in arteries, making them narrow and stiff. This process, called atherosclerosis, can happen to any arteries in your body; when it affects your coronary arteries, a heart attack is possible. Take steps to lower your level of LDL cholesterol. Consult your physician before taking any supplements and to develop a comprehensive plan to reduce your risk of heart disease.
Soluble Fiber
Fiber is found in foods of plant origin, and there are two main types -- insoluble and soluble. Although insoluble fiber has health benefits too, soluble fiber is the one you should get more of to lower your level of dangerous LDL cholesterol. Soluble fiber works by dissolving into a gel in your intestines that absorbs fats and cholesterol so your body can't absorb them. The National Heart, Lung and Blood Institute recommends that you get a minimum of 5 to 10 grams of soluble fiber per day and advises that 10 to 25 grams per day is ideal. You can get soluble fiber from foods including Brussels sprouts, carrots, citrus fruits, pears, apples, barley, oat bran, ground psyllium seeds and legumes, such as lima beans, kidney beans and lentils.
Sterols and Stanols
Sterols and stanols are natural compounds found in many plant foods such as fruits, vegetables and nuts that can lower your LDL cholesterol, although they aren't present at high enough concentrations in natural food sources to have any effect. However, you can get these beneficial compounds from foods with added sterols and stanols, such as margarine spreads, salad oils, yogurts and orange juice. You'll need at least 1 gram of sterols and stanols each day to have an effect on your LDL cholesterol; 2 grams per day is recommended and is the maximum effective dose, according to the Linus Pauling Institute.
Red Yeast Rice
Red yeast rice is a food supplement made by culturing rice with the yeast Monascus purpureus. This process produces monacolin K, an LDL-lowering substance that's been purified and marketed as lovastatin, a prescription medication. Red yeast rice can significantly reduce LDL cholesterol; however, as a supplement it's not regulated by the U.S. Food and Drug Administration, and levels of cholesterol-lowering compounds in commercial formulations vary widely. Some formulations were found to be contaminated with citrinin, a toxin produced by fungus that can damage your kidneys. Consult your physician before using red yeast rice.
Niacin
Niacin is a B vitamin that's been used for decades to lower harmful LDL cholesterol. Although niacin is available in supplements and found in foods such as fish, meat and dairy products, it's only effective at reducing cholesterol in time-released doses of 2 to 3 grams per day, which can have serious side effects that range from flushed skin to a damaged liver. Never take niacin to lower your cholesterol without a prescription from your physician.
Monounsaturated Fats
Monounsaturated fats are good fats that can reduce your LDL cholesterol. These desirable fats also increase your level of beneficial high-density lipoprotein, or HDL, cholesterol, which protects your heart and blood vessels. The Cleveland Clinic recommends getting 20 percent of your total daily calories from monounsaturated fats. Good sources include avocados, olives, olive and canola oils, and nuts, nut butters and oils made from nuts.
References
- ScienceDaily; Active Ingredient Levels Vary Among Red Yeast Rice Supplements; October 2010
- Linus Pauling Institute; Phytosterols; September 2008
- National Heart Lung and Blood Institute; Your Guide to Lowering Your Cholesterol With TLC; December 2005
- CNN Health; Cholesterol-Lowering Supplements: What Works, What Doesn't; Ray Hainer; August 2009
- Cleveland Clinic: Heart and Vascular Health & Prevention: Nutrition - Cholesterol Guidelines
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