Natural Remedies for Reducing High Cholesterol Levels
When it comes to managing cholesterol levels, a variety of supplements and lifestyle changes can be considered. Here's a breakdown of some popular options, their benefits, and potential risks.
Red Yeast Rice
Red yeast rice, a traditional Chinese medicinal product, contains the active compound monacolin K. This compound is chemically identical to the statin drug lovastatin, behaving like a natural statin [1][3][5]. While red yeast rice can effectively lower LDL cholesterol by 15-25% within 6 to 8 weeks [6], it shares similar side effects with prescription statins, such as muscle pain or weakness, elevations in liver enzymes, potential interactions with other medications, and quality control concerns [3][5]. It is not recommended during pregnancy or breastfeeding.
Phytosterols
Phytosterols, found in certain plants, are plant sterols and stanols that are used as supplements to lower cholesterol. They generally cause mild side effects, mainly related to digestion, such as gastrointestinal discomfort (e.g., bloating, diarrhea) [2][3]. While considered safe, phytosterols may not significantly outperform placebo in some studies [2][3].
Flaxseed
Flaxseed supplements are typically well-tolerated but may cause gastrointestinal symptoms such as bloating, gas, or diarrhea in some individuals [4]. In people with peripheral artery disease, flaxseed supplementation can reduce LDL cholesterol by 15% within a month [7], and may have additional cholesterol-lowering capabilities when used in combination with statins.
Other Supplements and Lifestyle Changes
- Niacin, or vitamin B3, can help treat high cholesterol, with prescription forms like Niaspan being effective. However, niacin supplements, especially those containing more than the recommended daily allowance, may cause skin flushing.
- Psyllium, a source of soluble fiber, can help clear cholesterol from the blood and eliminate it through the bowels, potentially lowering total and LDL cholesterol by 2 to 20% and 6 to 24% respectively.
- Omega-3 fatty acids, found in oily fish or supplements, may help manage cardiovascular risk and reduce triglycerides and inflammation.
- Green tea, particularly in its extract form, can lower LDL and total cholesterol in moderately or overweight individuals, potentially reducing the risk of cardiovascular disease.
Important Considerations
- Maintaining a moderate weight, eating a nutritious diet, and participating in regular exercise or activity can help improve a person's cholesterol profile.
- Supplements can interact with a person's medication or cause side effects, and some products may not have undergone regulation by the FDA.
- When considering supplements, it's crucial to speak with a doctor or another healthcare professional, especially if you have a health condition or are taking medication.
- If you have concerns about your cholesterol levels, consult a doctor about diet and lifestyle strategies that could manage cholesterol, improve overall health, and lower your risk of heart disease.
[1] FDA. (2019). FDA warns consumers about unapproved drugs marketed as dietary supplements for lowering cholesterol. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-warns-consumers-about-unapproved-drugs-marketed-dietary-supplements-lowering-cholesterol
[2] Mayo Clinic. (2020). Phytosterols: What you need to know. Retrieved from https://www.mayoclinic.org/drugs-supplements-nutrition/phytosterols/evidence/hrb-20064881
[3] National Center for Complementary and Integrative Health. (2019). Red yeast rice. Retrieved from https://www.nccih.nih.gov/health/red-yeast-rice
[4] National Center for Complementary and Integrative Health. (2019). Flaxseed. Retrieved from https://www.nccih.nih.gov/health/flaxseed
[5] National Library of Medicine. (2020). Monacolin K. Retrieved from https://medlineplus.gov/druginfo/natural/934.html
[6] Linus Pauling Institute. (2020). Red Yeast Rice. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/red-yeast-rice
[7] National Center for Complementary and Integrative Health. (2019). Flaxseed. Retrieved from https://www.nccih.nih.gov/health/flaxseed
- Herbal supplements like red yeast rice and phytosterols can effectively lower cholesterol levels, but they may share similar side effects with prescription statins.
- Seekers of health-and-wellness supplements might also consider options such as niacin, psyllium, omega-3 fatty acids, and green tea extract, each offering various cholesterol-reducing properties.
- In the case of red yeast rice, the active compound monacolin K behaves like a natural statin and can lower LDL cholesterol, but it may cause muscle pain, liver enzyme elevations, and digestive issues.
- Phytosterols, derived from certain plants, are generally well-tolerated and may cause mild digestion-related side effects, yet they may not significantly outperform placebo in some studies.
- Flaxseed supplements are well-tolerated by most people, but they can cause gastrointestinal symptoms in some individuals, while demonstrating cholesterol-lowering capabilities, particularly when combined with statins.
