Approximately 38% of American adults are having difficulty managing LDL levels which are higher than 200 mg/dl. About 12% of them are in their 20s.

Approximately seven percent of those impacted are youth and youngsters between the ages of 6 and 19.

The greater the level of cholesterol, the greater the likelihood of developing heart disease. You don’t necessarily need to take statin medications to reduce your cholesterol levels.

Relying on natural cholesterol remedies can also help. Using their influence, it is possible to positively impact your cardiovascular health and overall state of being.

16 Natural Products Clinically Proven to Decrease Cholesterol

When a person is in danger of developing a cardiovascular illness, they must first regulate their cholesterol levels. Natural therapies are employed to obtain the desired outcomes. However, very few goods may give such results.

It is imperative that you train yourself to identify them so that you can achieve the desired outcomes. These are 16 natural remedies that may be useful.

1) Niacin

Niacin, otherwise known as vitamin B3, is a highly effective and necessary nutrient that is beneficial for the nervous system, metabolism, and the provision of antioxidant protection for the body. You need to have B3 in your diet regularly since the human body cannot make its own supply.

Women should aim to consume 14 mg of RDA on a daily basis, while men should strive to consume 16 mg each day. That would be enough to fulfill the adult recommended dietary allowance for 98%. It is most beneficial to consume foods that are good sources of B3, such as tuna, liver, or chicken breasts to ensure that your body isn’t lacking in this vital nutrient. Regardless, each food item consumed will provide a different Recommended Daily Allowance. Examine the table underneath for further information.

2) Astragalus

Astragalus is a renowned herb with some highly effective healing powers. This medical treatment is employed for ailments such as renal illness, diabetic issues, hay fever, respiratory issues, and additional health-related issues. But it can also help with natural cholesterol management.

Scientists investigated how astragalus affects cholesterol uptake by looking at its effect on the small intestine and liver. At the end of a 90-day period of administering astragalus polysaccharides, researchers noted a considerable variation in total cholesterol amounts.

The figures indicated that overall cholesterol had dropped by almost half, with LDL (unhealthy) cholesterol reducing by nearly half and triglycerides by a third. Additional investigations have shown that astragalus is likewise advantageous for the ingestion of cholesterol, which is why it may be possible to use it as a natural source for reducing cholesterol levels.

3) Hawthorn

This herb is one of the most commonly employed herbal supplements. The entirety of the hawthorn plant can be employed for medicinal purposes, encompassing its blossoms, fruits, and foliage. Experts maintain that hawthorn can expand vessels, amplify nerve signal performance, and facilitate heart contractions.

However, it is most critical that it can result in a beneficial influence on cholesterol levels. Investigations demonstrate that hawthorn can diminish cholesterol levels, particularly LDL (low-density lipoprotein). It might be useful for keeping tabs on the fats found in the blood known as triglycerides.

Its primary advantage is that it prevents the buildup of fats in the aorta and liver. This is beneficial for keeping the blood vessels performing at their best.

Substances from the hawthorn fruit appear to lower cholesterol levels. It increases the amount of bile eliminated from the body, which in turn keeps cholesterol levels in check and increases the number of LDL receptors. Exploring the advantages of regulating antioxidant activity is important.

Hawthorn can interfere with specific medications such as beta-blockers, heart medication, high blood pressure drugs, and drugs for sexual dysfunction; this is the only downside. The plant produces substantial results, which may lead to a decrease in blood pressure as well as affect the heart. Hence, it is essential to talk to a medical professional prior to incorporating hawthorn into your eating routine.

4. Seeds

Studies have demonstrated that incorporating nutritious seed varieties such as flaxseeds into your diet can reduce your total and LDL cholesterol levels, thereby benefiting your cardiovascular health.

5. Salmon

Fish high in fat, such as salmon, are filled with advantageous omega-3 fatty acids, which can reduce cholesterol and reduce inflammation to improve cardiovascular health.

6. Turmeric

Turmeric has been scientifically demonstrated to lower the amount of total and bad cholesterol in the body due to the presence of the effective compound known as curcumin.

7. Garlic

Studies have shown that garlic is renowned for its abundance of properties that help maintain health and could have a positive influence on cholesterol levels. A review of 39 studies indicated that the ingestion of garlic on a consistent basis for a period of two months or more can have a beneficial impact on cholesterol and decrease the probability of heart illness.

8. Okra

This widely-loved vegetation is full of fiber, potassium, and healthy compounds that can contribute to cardiovascular wellness. An experiment done on animals demonstrated that okra extract was capable of decreasing cholesterol and blood sugar concentrations in obese mice.

9. Beans and Legumes

Including legumes in your menus can make a large difference in the well-being of your cardiovascular system. Research indicates that consuming a diet comprising pulses such as lentils, beans, and peas is associated with diminished cholesterol levels in the bloodstream.

10. Sweet Potatoes

It has been demonstrated that this scrumptious starchy vegetable holds a variety of health-advantageous proteins and elements that are able to reduce cholesterol in experimental animals.

11. Green Tea

Green tea is full of beneficial antioxidants and catechins and is an excellent addition to your diet. Research indicates that consuming green tea can lower the amount of total and LDL cholesterol.

12. Persimmon

Adding a few portions of this healthful citrus fruit to what you eat daily could have a big effect on your cardiovascular health. Research showed that adults who ate dietary fiber taken from persimmons experienced reduced cholesterol levels.

13. Avocados

Avocados contain elevated amounts of fiber, potassium, and beneficial fats, all of which can aid in managing cholesterol. Evidence has indicated that avocados can boost amounts of beneficial HDL cholesterol, in addition to decreasing totals and harmful LDL cholesterol.

14. Gluten-Free Whole Grains

Consumption of whole grains has been correlated with lower cholesterol counts and better cardiac well-being. It is preferable to select whole grains that are free of gluten as opposed to ones that contain it, as these can cause inflammation. Good choices would include buckwheat, quinoa, and brown rice.

15. Olive Oil

Extra-virgin olive oil contains plenty of unsaturated fats that are beneficial for the heart, and research has determined that it can help reduce bad cholesterol levels, which can improve heart health.

16. Vegetables

Vegetables are among the most nutritious foods, providing ample amounts of vitamins, minerals, and fiber which can help support cardiovascular wellness while still being low in calories. Investigations have uncovered that consuming an increased amount of vegetables is related to lower LDL cholesterol levels for both genders.

Foods to Avoid

One of the most successful strategies for bringing down LDL levels and maintaining a healthy heart is modifying your diet. There’s no need to completely cut out food that has high cholesterol levels; in actuality, items such as eggs, beef, dairy products and others that contain cholesterol can be consumed in moderation while still having a healthy diet.

Instead, focus on nixing these top four foods to avoid from your diet as a simple method for how to lower cholesterol:

1. Sugar and Refined Carbohydrates

Eating an excess of sugar and foods that have been overly processed can lead to a decrease in high-density lipoproteins (good cholesterol) in the bloodstream.

2. Alcohol

One daily glass of red wine can be beneficial for the heart, but over-drinking can negatively impact cholesterol levels. Consume alcohol in a responsible and mindful way by limiting yourself to 1-2 servings each day for the best heart health.

3. Caffeine

Drinking too much of caffeinated beverages such as coffee, soda, or energy drinks may lead to a rise in cholesterol levels in certain individuals. Only drink 1-2 cups of coffee and tea a day to keep cholesterol levels balanced.

4. Trans Fats

Trans fats, which are commonly located in processed food and pre-made baked items, have been found to raise LDL cholesterol, reduce HDL cholesterol and enhance the danger of coronary heart disease. It is advisable to reduce the amount of processed foods you consume to help eliminate unhealthy fats from your diet.

Essential Oils

Some specific essential oils might affect cholesterol amounts. For best results, add a few drops of these powerful oils to your diffuser to take advantage of the unique health benefits that they have to offer:

1. Lavender Oil

Research has demonstrated that lavender oil can diminish worry and cortisol concentrations, with extra advantageous impacts on the cardiorespiratory framework.

2. Cypress Oil

Studies have demonstrated that cypress essential oil is capable of lessening stress levels, much like lavender oil, to create a beneficial impact on the heart. It is commonly used to increase blood flow and aid in decreasing cholesterol levels.

3. Rosemary Oil

Research conducted on animals indicates that rosemary oil’s antioxidants can decrease levels of lipids in the blood and maintain blood sugar levels.

Exercise

Physical activity is just as critical as altering one’s diet if one wants to lower their cholesterol levels. Here are two types of exercise that can make a big impact on heart health:

1. Aerobic Exercise

Doing cardio workouts, or aerobic exercise, is beneficial for your body as it helps to enhance the strength of your heart and lungs. Research indicates that aerobic exercise can not only help one stay in shape, but it can also reduce cholesterol levels. A few simple methods of cardiovascular exercise involve strolling, jogging, and peddling a bike.

2. Resistance Training

Exercising your muscles with resistance movements causes them to contract, resulting in increased strength and stamina. Studies have indicated that strength training may have positive implications for cardiac health, including a reduction in total cholesterol levels and bad cholesterol (LDL). Resistance training, such as weight lifting and bodyweight exercises like squats and lunges, can be added to your routine.

What About Red Yeast Rice Supplement?

Red yeast rice is a widely used dietary supplement for reducing cholesterol levels. Even though it is renowned, that does not automatically mean it is high-quality. Studies have indicated that red yeast rice may be effective in reducing the amount of LDL cholesterol in the blood. The FDA has suggested that red yeast rice should not be used to regulate cholesterol levels.

There is a possibility that red yeast rice might include a form of lovastatin that is present naturally, which could be a potential risk. It is hard to determine precisely what amount and grade of lovastatin is present within red yeast rice items. Thus, it might not be the most successful method for controlling the elevated cholesterol level.

Additionally, the items that contain it may also include monacolin K. It is a well-known fact that this can lead to harm to the liver in specific people. Consequently, combining it with hepatotoxic medications or supplements is discouraged. You could potentially cause harm to the liver if you do not take the necessary precautions. Taking a heavier dose of B3 along with red yeast rice could possibly cause myopathy. That’s why experts recommend extra caution.

It is advisable to speak to a physician to see if taking this type of supplement would be beneficial for your health situation.

Natural Remedies – Pros and Cons

Pros

• Most people believe natural remedies are more helpful when paired with a standard cholesterol treatment plan.
• The majority of remedies can be used and consumed without a prescription.

Cons

• There is not enough research to show whether natural remedies can reduce high cholesterol alone. Statin medication may still be necessary.
• These options are unregulated, so not all adverse effects are known.

Other Tips

• Stay away from trans fat when dealing with high cholesterol.
• Don’t forget to watch out the dietary cholesterol intake, especially the lipid parameters. The ideal intake shouldn’t exceed 300 mg a day.
• Regular physical activity can provide sufficient cholesterol control.
• The need to improve triglycerides and total cholesterol is more pronounced in people with a vitamin D deficiency. So, using Vitamin D supplementation can be useful for cholesterol management in hypercholesterolemia patients with a high risk of heart disease.
• Vitamin E is also helpful. It can help protect HDL and LDL from oxidation, which is critical for a healthy heart.
• Use soluble fiber. The soluble fiber will draw water into the gut and soften the stools. Therefore improving bowel movement.
• Soluble fiber is also capable of reducing cholesterol absorption into the bloodstream to keep the LDL in check.

Precautions

It is important to remember that combining and pairing these techniques with other good behaviors will lead to better results in improving cholesterol levels. Eating a nutritious diet can help reduce cholesterol levels, and the results can be strengthened when combined with exercising frequently and maintaining a consistent sleep routine.

It is extremely important that you speak with your physician prior to starting any kind of supplement, especially if you have any health issues or are already on any kind of drugs. It is vital to work together with a reliable healthcare professional to decide the right plan of action for you.

Conclusion

Our body can make its own cholesterol. However, as it is straightforward to ingest greater quantities than necessary through your diet, it is easy to consume more than necessary. The food you eat, your age, and your overall health all factor in. If you wish to tackle the issue without excessively relying on statin drugs, then you have a few natural solutions to attempt.

Like healthy foods, teas, and supplements, they can all be beneficial in their own way. However, these options are not without flaws. Gaining knowledge of the advantages and disadvantages may be of assistance as well. You are now informed on the subject of these treatments, so selecting the right one should be simpler.