How can we manage our cholesterol levels? Medications such as statins are commonly prescribed but are there natural alternatives? Research has found taking garlic, omega 3, fibre and policosanol may help to lower and manage cholesterol alongside positive dietary and lifestyle choices. Viridian nutritionist Will Jordan discusses the alternatives.
What is cholesterol?
There are two different main groups of cholesterol, High-Density Lipoproteins (HDL), and Low-Density Lipoproteins (LDL). HDL is often called the ‘good’ cholesterol and LDL ‘bad’ cholesterol. LDL has important functions in the body and is not inherently bad. Cholesterol functions as a key transport system in the body, supporting vitamin D synthesis and hormone production. However, too much LDL in the blood can however lead to the formation of fatty plaques, known as atherosclerosis. [1]
An estimated 1 in 2 people are currently living with elevated ‘bad’ cholesterol in the UK. [2] Common medications used to help reduce cholesterol are statins. These do not prevent cardiovascular diseases, but they can lower the risk posed by having higher levels of LDL. Statins, medications used to lower LDL cholesterol, can lower Coenzyme Q10 concentrations, which may impact energy levels and increase fatigue. [3] Additionally there are some side effects that may be experienced, such as nausea, headaches, digestive issues, muscle and joint pain, and a slight increased risk of diabetes, among others. [4] However, the good news is that you can naturally lower your cholesterol with dietary and lifestyles changes, and filling nutritional gaps with supplements.
Can diet help with cholesterol?
First and foremost, making key changes in your diet can lead to a huge difference in managing cholesterol levels. While your body will produce the cholesterol it needs, put simply if you eat less foods containing bad cholesterol, you will have less bad cholesterol in your body.
Steps for lowering cholesterol
TIP 1: Reduce your saturated fat intake. Limiting red meat and ultra-processed foods will reduce your saturated fat intake. Using cooking methods such as grilling, baking or poaching can also help reduce fat content of meats, thus reducing the saturated fat content. [5] Furthermore, choosing reduced or low-fat alternatives can help reduce saturated fat intake.
TIP 2: Open up to Omega 3s. Yes they are fats but they are classed as healthy fats. Include omega oils from both plant-based and fish sources into your diet or as supplement to help manage high cholesterol as it can make a huge difference.
TIP 3: Focus on protein and fibre. Where possible, choosing plant-based proteins is best as these do not contain any ‘bad’ cholesterol and are high in fibre. Plant proteins include lentils, chickpeas or tofu, Soluble fibre can lower bad cholesterol by binding the cholesterol rich bile in the digestive tract and carrying them out the body in waste. Aim to have 10g of soluble fibre per day from foods including oats, barley, beans, lentils, peas, nuts and certain fruits like apples and citrus fruits to help you reach this target. [6] including foods such as garlic in you cooking may also help to manage blood cholesterol levels. It is important to take a food first approach and supplement to fill nutritional gaps.
Are there natural alternatives to statins?
If you’ve looking for a natural replacement for statins, here’s our top 5 researched ingredients and nutrients that are available as supplements for lowering cholesterol.
1. Policosanol
Policosanol is naturally abundant in rice bran. It is a mixture of naturally occurring, long-chain alcohols isolated and purified from rice bran. Policosanol consists of 60% octacosanol and is a very promising alternative to classic lipid-lowering agents such as statins. [7] Policosanol can be taken as a supplement to lower cholesterol has shown to be effective in research. One study found that 20mg of policosanol may reduce LDL cholesterol by up to 29% and increase HDL cholesterol by 15%. [8] Policosanol supplementation also significantly reduces both systolic blood pressure (SBP) and diastolic blood pressure (DBP) compared to placebo. [9]
2. Garlic
Garlic also has research suggesting that it can help reduce ‘bad’ cholesterol levels due to its allicin content, the active compound that is responsible for the characteristic smell in garlic. Research has found that taking garlic supplements can reduce total cholesterol and LDL cholesterol by blocking cholesterol production, preventing absorption of cholesterol, and increasing break down and excretion. [10]
Vitamins and minerals to help reduce cholesterol
3. Niacin (vitamin B3)
Nicotinic acid, the flushing form of vitamin B3, has historically been used as a therapeutic option for patients with cardiovascular disease and it has been reported that niacin may have some use in lipid control. [11] Vitamin B3 is naturally occurring in animal-based sources such as poultry, red meats, organ meats and eggs, however, it is also found in plant-based sources, such as legumes, nuts, avocados, and nutritional yeast.
4. Omega 3 fatty acids
A systematic review of 90 clinical studies reported that high amounts omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), through either supplementation or diet can help reduce LDL cholesterol. Those with hyperlipidaemia, high blood cholesterol, or those living with obesity may see more beneficial impacts than healthy individuals. [12] Sources of omega 3 include oily fish, nuts and seeds.
5. Fibre
Ensuring you get enough fibre in your diet is important for managing cholesterol, however, this can be a difficult thing to do, especially if you have intolerances or sensitivities. Research has shown that fibre supplements containing psyllium husk, baobab, or acacia can help increase your intake. [13] [14] [15]
Lifestyle changes for cholesterol support
Get Active
There is more to managing cholesterol than diet alone. Inactivity and sedentary lifestyles are linked to increased LDL cholesterol levels. Increased activity helps reduce cholesterol levels in older adults. [16]
Cut out smoking and reduce alcohol
Smoking tobacco is linked to increasing LDL-cholesterol and plaque build-up in the arteries. It is recommended to stop smoking as this will significantly reduce risk of heart attacks, strokes, and other cardiovascular events. [17] While alcohol does not directly increase cholesterol levels, excessive consumption above national guidelines can increase the risk of cardiovascular disease. [18]
Focus on stress management
Managing stress can also help reduce cholesterol. Chronic stress can increase inflammation may alter lipid metabolism, and cholesterol handling which can increase risk of hyperlipidaemia. [19]
Thyroid and high cholesterol levels
An underactive thyroid or hypothyroidism can lead to increased blood cholesterol levels. Low thyroid hormone levels slow down the breakdown of fats and increase cholesterol production. It is important to get your thyroid checked if you have unexpected high cholesterol levels. [20]
Final Take Away
Managing cholesterol levels is vital for cardiovascular health and statins are commonly prescribed by doctors, which will help manage cholesterol. However, natural alternatives and lifestyle changes can also aid in cholesterol management. Taking supplements containing garlic, policosanol, vitamin B3 and omega 3 fatty acid may help reduce bad cholesterol and promote good cholesterol, alongside making healthy lifestyle choices. When choosing a supplement, opt for formulations without fillers, binders, or other excipients, so you’re getting 100% nutrition.
Author: Will Jordan, BSc (Hons) MSc, is a Nutrition Advisor at Viridian Nutrition. He holds a Master’s degree in Sports and Exercise Nutrition, BSc in Food and Nutrition.
References
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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
