Doctor Shares 5 Natural Supplements to Lower Cholesterol: ‘This One’s Like a Statin’
Plus learn the difference between 'good' and 'bad' cholesterol
Although cholesterol plays a key role in our health, many of us don’t realize our numbers are off until routine bloodwork reveals an issue. Improving your cholesterol through nutrition is a great place to start, but the sweeping dietary changes required to make a real difference, especially for those needing major improvements, aren’t easy. The good news? There are natural supplements to lower cholesterol that can support your efforts. Here, the doctor-backed ones worth trying.
What’s the difference between HDL and LDL cholesterol?
Although we tend to talk about cholesterol as one broad health measure, there’s cholesterol that’s “good” and “bad” for us, and they have different names. If you understand the basics, you’re more likely to feel in control of what you need to do to bring your numbers into a healthy range.
Woman's World Answers
“HDL and LDL are both types of lipoproteins, which carry cholesterol through the bloodstream,” says Raj Dasgupta, MD, Chief Medical Advisor for Garage Gym Reviews. “I like to keep it simple: HDL is the ‘good’ cholesterol; it picks up excess cholesterol and brings it back to the liver to be processed and removed. LDL is the ‘bad’ one; it can drop cholesterol off in your arteries, which can lead to plaque buildup over time.”
Lowering your “bad” LDL cholesterol plays a key role in reducing the risk of heart disease and other serious health conditions, studies show. Generally speaking, healthy LDL cholesterol is below 100 mg/dL. (Find out if your cholesterol is normal for your age here.)
“When LDL levels are high and plaque builds up in your artery walls, it narrows the arteries and makes it harder for blood to flow,” Dr. Dasgupta explains. “This raises your risk for heart attacks, strokes and other serious cardiovascular issues. So lowering LDL isn’t just about hitting a number—it’s about reducing your long-term risk for life-threatening events.”
In other words, if you’ve been told you need to lower your cholesterol, you likely need to lower your LDL levels. “Ideally, we want HDL to be higher and LDL to be lower to help protect your heart and blood vessels,” says Dr. Dasgupta.
5 doctor-backed supplements that help lower cholesterol
First things first: If you’ve been told you have high cholesterol and your doctor has recommended prescription medication or lifestyle changes, follow their advice. But it’s also worth asking about dietary supplements that can help lower your LDL or total cholesterol, too. Dr. Dasgupta recommends five options that may bring your numbers back down into a healthy range:
Red yeast rice
“This supplement contains a natural compound similar to what’s found in statin medications—it blocks an enzyme your liver uses to make cholesterol,” says Dr. Dasgupta. “Some research shows it can help bring LDL down, but it can also have similar side effects as prescription statins, like muscle aches or changes in liver enzymes.”
How to take it: “A common dose is 600 to 1,200 mg twice a day, but definitely check with your doctor first, especially if you’re already on cholesterol medications,” says Dr. Dasgupta
Soluble fiber
“Soluble fiber binds to cholesterol in the gut so your body flushes it out instead of absorbing it. Adding about 5 to 10 grams of this supplement to your daily diet can help lower LDL cholesterol,” says Dr. Dasgupta. (See our top high-fiber foods here.)
How to take it: “Psyllium husk is an easy option—just mix it with water and drink before meals,” says Dr. Dasgupta. “One tip: Drink plenty of water with it to avoid constipation.”
Plant sterols and stanols
“These are naturally found in small amounts in vegetables and nuts, but the supplemental version is more concentrated,” says Dr. Dasgupta. “They block cholesterol from being absorbed in the intestines.”
How to take it: “About 2 grams per day is the sweet spot. You’ll often see them added to things like fortified margarines or taken as a pill. They’re safe for most people, but may slightly reduce your body’s ability to absorb certain vitamins over time,” says Dr. Dasgupta.
Omega-3 fatty acids or fish oil supplements
“These are more well-known for lowering triglycerides, but they can support overall heart health and reduce inflammation too,” says Dr. Dasgupta. “Some studies suggest a modest benefit for LDL.”
How to take it: “I usually recommend 1 to 4 grams of EPA and DHA combined per day, depending on your cholesterol numbers,” says Dr. Dasgupta. “Take it with food, preferably one that contains fat, to help your body absorb it better.”
Coenzyme Q10 (CoQ10)
“CoQ10 isn’t going to lower LDL cholesterol directly, but it can be really helpful supplement if you’re taking statins or red yeast rice,” says Dr. Dasgupta. “These medications can lower your natural CoQ10 levels, which might cause fatigue or muscle soreness.”
How to take it: “Supplementing with 100 to 200 mg a day can ease those side effects and support your energy levels,” says Dr. Dasgupta. “Just take it with a meal, and let your doctor know if you’re on any blood thinners.”
The bottom line on natural cholesterol supplements
Ultimately, dietary supplements can be a great way to support your journey toward healthier cholesterol levels. But they work best when paired with good nutrition, regular movement and routine checkups to monitor your progress.
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