How to Lower Cholesterol Naturally Using Supplements

High cholesterol is one of the risk factors for heart disease. While your body does produce a certain amount of this fat that is present in the bloodstream naturally, diet is also a factor. Choosing foods containing high levels of fat can increase the cholesterol in your body.

If your goal is to lower cholesterol levels, you will want to cut back on the amount of saturated fat in your diet. Meat and dairy products are a source of this type of fat, and while you do need to eat protein and some dairy to stay healthy, you should opt for lean cuts of meat and low-fat milk, cheese and yogurt when you can.

Your doctor may recommend a medication for high cholesterol, and you should follow his or her advice. While you are discussing your treatment plan for lowering cholesterol, you may want to ask whether any of the following supplements should be part of the strategy:

Essential Fatty Acids

Essential fatty acids are an important part of the fight against cholesterol, since they help to make it less sticky and likely to attach to the lining of the arteries. The recommended dose is 2,000 milligrams per day, taken with food. Look for a product containing a combination of Omega-3, 6 and 9 fatty acids in a capsule.


Policosinols are sugar cane extracts, and the results of some studies have indicated that they can lower low-density (LDL or “bad”) cholesterol by 19-31 percent and total cholesterol by 13-24 percent. The recommended dose of this supplement is 5-10 mg twice a day. It should be taken on an empty stomach.

Soy Isoflavone

Soy isoflavones are extracted from soy and they are structurally similar to hormones in the human body. When this supplement is ingested, it boosts the production of HDL, or “good” cholesterol and lowers the level of LDL cholesterol. To get the benefit from this supplement, you would have to eat 20-25 grams per day. Tofu burgers, soy pudding and miso soup.

Guggul Lipids

Guggul lipids are an ancient remedy for lowering cholesterol and reducing the redness swelling associated with acne. Derived from the sap of the Commiphora mukul tree, it has been used in India to treat atherosclerosis for hundreds of years. This resin helps the liver to process cholesterol and increases the level of cholesterol that is excreted from the body as solid waste.

Sources: The National Center for Biotechnology Information

Plant Sterols are Part of a Cholesterol-Lowering Diet

Why would someone want to make a point of eating plant sterols? These naturally-occurring substances help to block the absorption of cholesterol and can help to reduce the level of LDL cholesterol in the body.

Natural Sources of Plant Sterols

Plant sterols can be found in small amounts in these kinds of foods: fruits, grains, legumes, nuts, seeds and vegetables.

They are also added to an ever-growing number of prepared foods. If you want to add more plant sterols to your diet, look for foods like margarine, cereals, granola bars and orange juice, that have this ingredient added.

How Plant Sterols Help to Lower Cholesterol

Plant Sterols appear very similar to cholesterol on a molecular level. When they reach the body’s digestive system, they stop cholesterol from moving into the bloodstream. If the cholesterol doesn’t get a chance to get into the bloodstream, it is excreted from the body as waste material.

How Much Plant Sterol is Enough

Once you find a food or number of foods that have been enriched with sterols, you don’t need to eat them to excess to reap the health benefits that they can provide. Consuming two grams of plant sterols per day can have a positive effect on the health of people who have high cholesterol.

Not everyone should make a point of eating foods containing plant sterols. Unless you have a history of heart attack or have high cholesterol, don’t make a point of consuming them. A cholesterol-lowering diet should also include these foods:

  • Fish (salmon, sardines, tuna, trout, mackerel)
  • Oat bran
  • Oatmeal
  • Soy protein
  • Walnuts

Fatty fish contains Omega-3, which helps to lower triglyceride levels in the bloodstream. Walnuts are a good choice for a cholesterol-lowering diet because they are also a good source of Omega-3.

Oat bran and oatmeal contains fiber, which helps to lower cholesterol and may discourage overeating because these foods help a person to feel full, longer.

Soy protein should be included in your heart-healthy diet plan because it lowers the LDL (“bad”) cholesterol and triglycerides without affecting the good cholesterol in the body.

You Can Lower Your Cholesterol Without Medication

If you have been told that you have high cholesterol, you may be thinking that you will need to take medication to bring it down into the normal range. Medication can be part of the treatment plan, but there are drug-free strategies that can help, too.

Lose Weight

Losing weight can help bring your cholesterol levels down to a more normal level. Resist the urge to go on a crash diet to get rid of extra pounds. Instead, set a goal of losing 0.5-1 lbs. per week. At this rate, you are more likely to be able to keep the weight off. Even losing a relatively small amount (5-10 lbs) can help to lower your cholesterol levels and reduce your risk of heart disease and diabetes as well.

Get Some Exercise

When you are trying to bring your cholesterol level down, increase your level of physical activity. Making a point of going for a walk regularly can help to improve your cholesterol numbers. Other forms of aerobic activity are also effective cholesterol busters, too. Be sure to choose something you will enjoy and make a point of getting active several times a week for at least 30 minutes at a time.

Eat “Good” Fats

If your doctor has advised you to cut your fat intake, he or she has given you some good advice. Not all fats are considered harmful to your health, though, and you should make a point of including foods containing monounsaturated fat in your diet. Examples of foods with this ingredient include peanut butter, olive oil, canola oil and avocados.

You will also want to make a point of including foods containing Omega-3 fatty acids in your diet.

To get this important nutrient, eat salmon, mackerel and albacore tuna a couple of times a week.

Increase Fiber in Your Diet

To lower your cholesterol level, eat more fiber. Look to fruits, vegetables, whole grains and beans to improve your health. The reason fiber-rich foods help to lower cholesterol is that they bind with bile acids (which contain cholesterol) and help to move them through the body.

These strategies can help to lower your cholesterol levels into a healthier range. It’s a good idea to discuss them with your doctor as part of your overall treatment plan.

4 Foods That Will Lower Your Cholesterol

Cholesterol is a fat that is produced by the liver, and it is in every cell in the human body. Cholesterol must be present for a person to be healthy. Good cholesterol, also known as HDL, can prevent cardiovascular disease.

When LDL, or bad cholesterol, levels are too high, the individual is at increased risk of developing heart disease. Diet can play a part of lowering cholesterol levels to an acceptable range. Foods that will lower cholesterol levels include the following:

Walnuts and Almonds

Eating nuts will help to lower cholesterol levels. Keep an eye on portions, though. These foods are high in calories, so a serving is about a handful.


Eating oatmeal and oat bran helps to lower cholesterol levels, since these foods contain soluble fiber. Other choices containing soluble fiber include:

  • Apples
  • Barley
  • Kidney beans
  • Pears
  • Prunes

Olive Oil

Using olive oil for cooking is a good choice, since it contains antioxidants that lower the levels of “bad” cholesterol in the body without affecting the “good” cholesterol. eat almonds for health photoExtra virgin olive oil is the best choice, since this version has been processed to a lesser degree than other forms and contains a higher level of antioxidants. Olive oil can be used in salad dressings, as an ingredient in a marinade, or for frying foods.


Fatty fish contains Omega-3 fatty acids, which help to lower the risk of blood clots. Omega-3 also helps to lower blood pressure. People who have already had a heart attack should make a point of eating the recommended two servings of fish per week, since it helps to lower the risk of dying from a subsequent cardiac episode.

Omega-3 can also be taken as a supplement. This is a good choice for those who don’t like fish or who can’t eat it twice a week.

4 Cholesterol-Reducing Foods You Need to Know About

What you choose to eat can play a part in lowering your cholesterol levels. Here are four cholesterol-reducing foods you should be eating:

1. Fish contains Omega-3 fatty acids that help to lower cholesterol levels. If you can’t or don’t want to eat two servings of mackerel, herring, sardines, albacore tuna or salmon, you can get the benefits from taking Omega-3 supplements.

2. Oatmeal has soluble fiber, which helps to reduce the low-density cholesterol in the body. You can get the same health benefits by including apples, pears, prunes and kidney beans.

3. Walnuts and almonds contain polyunsaturated acids, which aid in keeping blood vessels healthy. A serving of an ounce or two each day will help to keep yours healthy.

4. Olive oil contains antioxidants. Including this food in your diet regularly will help to lower your “bad” cholesterol without affecting the “good” cholesterol in your body.

5 Foods to Eat to Lower Your Risk of Heart Disease

If you want to lower your risk of heart disease, make sure that you include these items in your heart diet.

  • Fruit
  • Vegetables
  • Whole Grains
  • Nuts
  • Tea

It’s easy to increase your consumption of fruits and veggies. Make a point of adding a side salad at lunch or dinner more often. If you have a choice between drinking orange juice or eating an orange, go for the whole fruit. You add valuable fiber to your diet and get a serving of Vitamin C as well.

Look for whole grains in cereals, breads, and pastas, and eat them whenever possible. As long as you don’t have any issues with nut allergies, eating almonds, Brazil nuts, cashews, peanuts, or walnuts is a heart-heathy move. Drinking green or black teas can help to lower your LDL (“bad”) cholesterol levels.

Eat Blueberries to Lower Cholesterol

Blueberries not only taste good, but including them in your diet plan can help to lower your levels of LDL cholesterol, which is commonly called “bad” cholesterol. Research conducted on pigs has found that when the animals consumed the equivalent of two, one-cup servings of blueberries daily, their cholesterol levels decreased.

Pigs are used for research purposes because they have similar health issues as humans. Their heart rate and blood pressure are comparable, and they also develop artery-blocking plaque. Like us, their risk of cardiovascular issues is related to diet.

Adding blueberries to your diet is not difficult. You can enjoy them on their own or in a fruit salad. Sprinkle a few in a tossed salad to add some color and an interesting flavor twist. You can also eat blueberry yogurt with fruit added to get more of them into your diet.

Address Blood Pressure and Cholesterol Issues in Heart Disease Recovery

If you have been diagnosed with heart disease, you will need to make some lifestyle changes to get and stay healthy. Doing so needs a two-pronged approach. Not only do you need to take steps to get your blood pressure lowered, but you also need to address your cholesterol issues.

Blood Pressure and Heart Disease

A normal blood pressure reading has a systolic reading of 120 or less. (The systolic number is the top one.) If that number is 140 or higher, then the person has high blood pressure. If the reading is between 120 and 140, then it is called “prehypertension” and is something that needs to be monitored by a doctor.

Cholesterol and Heart Disease

After a diagnosis of heart disease, you need to take steps to get your LDL (Low-Density Lipoprotein) cholesterol down to more healthy levels. Ideally, you will want to get it below 70 mg/dL. This can be done by taking medication.

Another way to lower your cholesterol to a healthier level is to change your diet.

You will need to watch your intake of saturated fat by choosing low-fat versions of dairy products. If you are used to drinking whole milk, you may not like immediately switching to skim milk. Try switching to a lower-fat version first. Start buying lean cuts of meat and trim off visible fat prior to cooking. You will also need to lower your consumption of trans fats, which are found in many processed foods, as well as margarine.

To slow down the development of plaque on the walls of your arteries, you need to follow your doctor’s instructions to deal with your cholesterol and blood pressure. You may need to take medication, change your diet, or make other lifestyle changes to get healthy. If you focus only on one aspect and neglect the other, your chances of long-term health improvement are lower than if you adopt the tag-team approach.

Iron Pills May Help to Lower Cholesterol

Scientists at the Lawson Health Research Institute in London, Ontario, have found that people who have hemochromatosis, a disorder where they have too much iron in their blood, have lower levels of bad cholesterol in their system. As you probably know, having a high level of LDL cholesterol, which is considered to be the “bad” type, has been identified as a risk factor for heart disease and stroke. The study was conducted with 100,000 participants across North America.

The researchers are quick to point out that more work needs to be done to determine if the lower cholesterol levels of hemochromatosis patients are directly related to the iron levels in their blood. It is possible that lower cholesterol levels may be the result of a person’s genetic makeup, and the fact they happen to have the disorder may not have an effect on their cholesterol levels at all.

Do not go to the drug store and stock up on iron supplements to try to lower your cholesterol levels. Having too much iron on your body can have severe health consequences, including diabetes, cirrhosis of the liver, and heart disease.

Children have been poisoned by ingesting iron tablets, thinking they were candies. For youngsters, an iron overdose may be fatal.

Approximately one in 227 people with a Northern European ancestry will develop hemochromatosis. This is a hereditary disorder that is found in people who have a genetic mutation that makes their body absorb much more iron than it is able to store. When the excess amount of iron is deposited in the body’s organs, it leads to health problems.

Hemochromatosis is treated by drawing blood from the person on a regular basis. If you have ever given blood, you have a good idea about the process. Once the iron levels have been brought down to a normal level, the person will still need to have blood drawn a few times a year to maintain that level.

Dietary Supplements for Cardiovascular Health

You may be trying to eat well, but it can be challenging to get all the nutrients your body needs to stay heart healthy from diet alone. There is a place for dietary supplements for the heart in your overall eating plan. Start by taking a multi-vitamin daily. You may be curious about using herbal remedies to help you get and stay healthy, but do educate yourself about these products before you decide to use them. Tell your doctor what (and how much) you are taking the next time you go for a visit; this is information that he or she needs to know. Believe it or not, if you have high cholesterol you can take Metamucil, a source of fiber, which has proven an effective means of lowering bad cholesterol levels.