High cholesterol is a common health concern affecting millions of people worldwide. While cholesterol-lowering medications like statins are often prescribed, many people are seeking natural alternatives to lower their cholesterol levels.
Red yeast rice is a supplement made by fermenting rice with a type of yeast called Monascus purpureus. It contains compounds called monacolins, which block the production of cholesterol in the liver in a similar way to statin drugs. Multiple studies have shown that taking red yeast rice reduces LDL (bad) cholesterol and triglyceride levels. A 2015 analysis of 93 randomized controlled trials found that red yeast rice lowered LDL cholesterol by an average of 34 mg/dL over 12 weeks. The effective dosage is typically around 1,200-2,400 mg per day. Red yeast rice may cause side effects like muscle pain or liver damage at high doses, so taking it under medical supervision is important.
Fish oil
Fish oil is the most popular best supplements to lower cholesterol for heart health due to its high content of omega-3 fatty acids EPA and DHA. Omega-3 fats have powerful anti-inflammatory effects and help reduce the liver’s production of triglycerides. Clinical studies show that taking fish oil supplements containing at least 1,000 mg of EPA/DHA daily lowers triglycerides by up to 30%. Fish oil may also raise HDL (good) cholesterol. When shopping for fish oil, look for products certified by organizations like the Global Organization for EPA and DHA Omega-3 (GOED) for purity and potency.
Psyllium
Psyllium is a type of soluble fiber derived from the husks of the Plantago ovata plant’s seeds. It lowers cholesterol by binding to bile acids and removing them from the body via waste. Bile acids are made from cholesterol, so this forces the liver to utilize cholesterol to make more. One study in men with high cholesterol found taking 10 grams of psyllium per day reduced LDL cholesterol by about 7%. Another study found a combination of psyllium and phytosterols lowered LDL cholesterol by 20%. The most common side effect is temporary digestive upset. Psyllium be consumed through supplements or as part of fiber supplements.
Green tea
As one of the world’s most popular beverages, green tea has been widely studied for its health benefits. It contains antioxidant polyphenols that protect against heart disease. In particular, a catechin called EGCG has been shown to lower LDL and total cholesterol. According to an analysis of 11 studies with 821 participants, green tea catechins reduced LDL cholesterol by 7.2 mg/dL compared to placebo. Drinking just 2-3 cups of brewed green tea per day may help lower cholesterol. Matcha green tea is especially high in EGCG. Green tea is very safe to consume daily.
Berberine
Berberine is a bioactive compound extracted from several medicinal herbs like goldenseal and barberry. It seems to work by reducing the liver’s production of cholesterol and increasing bile acid excretion. Human studies indicate that taking 500 mg of berberine two to three times daily lowers total cholesterol by up to 20%, LDL cholesterol by 25% and triglycerides by 35%. Berberine may also modestly raise HDL cholesterol. Side effects include diarrhea, cramping, and nausea at high doses. Check with a doctor before taking berberine, especially if you have diabetes or liver issues.
