Cholesterol is a waxy substance that our bodies need for essential functions, such as producing hormones, vitamin D and bile for digestion. However, when levels of ‘bad’ cholesterol (LDL) soar and ‘good’ cholesterol (HDL) falls, it can increase the risk of cardiovascular problems, such as atherosclerosis or heart attacks. Fortunately, in addition to a balanced diet and exercise, certain natural supplements have shown promising benefits for keeping cholesterol under control. Below, we explore what cholesterol is, why it rises and how some natural supplements can be your allies.
What causes high cholesterol?
High cholesterol can be due to genetic factors, but it is also influenced by lifestyle: a diet high in saturated and trans fats, a sedentary lifestyle, stress and smoking are some of the most common culprits. While medications such as statins are effective, many people seek natural alternatives to supplement their treatment or prevent problems before drugs become necessary.
Natural supplements for cholesterol
If you're considering natural options, here are some study-backed supplements that may help keep your cholesterol levels in balance. Always check with your doctor before taking them, especially if you are already taking medication.
- Psyllium fibre
Psyllium, derived from the husk of the Plantago ovata seed, is a soluble fibre that acts like a ‘broom’ in your digestive system. It reduces cholesterol absorption in the gut and can lower LDL levels. It is available in powder or capsule form and is easy to add to your routine (mixing it with water or a smoothie is a great idea!).
- Plant sterols and stanols
These substances, found naturally in plants, nuts and seeds, block the absorption of cholesterol in the gut. Studies have shown that consuming 2 grams a day can reduce LDL by up to 10%. They are a simple and effective option.
- Omega-3 (fish oil)
Omega-3 fatty acids, found in fish oil or vegan alternatives such as algae oil, do not directly lower LDL, but they raise HDL and lower triglycerides, another cardiovascular risk factor. Taking a quality supplement can be a great support for heart health.
- Red yeast rice
This traditional Chinese supplement contains monacolin K, a substance similar to statins. It can significantly lower LDL, but should be used with caution and medical supervision, as its potency varies and it can interact with other medications.
- Niacin (vitamin B3)
Niacin in high doses can lower LDL and raise HDL. However, its side effects (such as reddening of the skin) mean that it is best taken under professional advice.
- Green tea
Rich in catechins, green tea in extract or supplement form can help lower LDL and improve lipid profile thanks to its antioxidant properties - plus it's delicious as a daily drink!
The power of habits
While supplements can be helpful, they are not a magic bullet. Combining them with a diet rich in fruits, vegetables, whole grains and healthy fats (such as avocado or olive oil), along with regular exercise, is the key to keeping cholesterol in check. Avoiding excess refined sugars and processed foods also makes a big difference.
Conclusion
Natural supplements offer an alternative or complement for those looking to proactively manage their cholesterol. However, every body is unique, and what works for one may not be ideal for another. Talk to a health professional to customise your approach and make sure any supplement is safe and right for you. With the right care, you can take charge of your cardiovascular health and live with more peace of mind.
Best regards,
Tribe Naturals
