Managing LDL cholesterol levels is crucial for maintaining a healthy heart. In this article, we explore the role of herbal supplements in reducing LDL cholesterol. Discover the top herbal supplements, recommended dosages, and lifestyle changes that can help you achieve optimal cholesterol levels. We also briefly discuss the benefits of prescription statins in managing high cholesterol levels.
Understanding LDL Cholesterol
LDL cholesterol, often referred to as “bad” cholesterol, is a type of cholesterol that can build up in your arteries, increasing the risk of heart disease and stroke. Your liver normally processes and removes LDL cholesterol from your bloodstream. In people that have diets high in unsaturated fats, the liver is unable to adequately clear the bloodstream and LDL cholesterol levels in the blood may become extremely high.
Top Herbal Supplements for Lowering LDL Cholesterol
Garlic Supplements
Garlic has been used for centuries as a natural remedy for various health conditions, including high cholesterol. Garlic supplements contain compounds that may help lower LDL cholesterol levels. A large study suggests that garlic supplements have a modest effect on decreasing cholesterol levels if taken for at least 2 months (Ried et al 2013). Garlic supplements are considered safe, but there is a possible increased risk of bleeding in patients on blood thinners (e.g. coumadin, eliquis, aspirin, plavix).
Garlic Heart Care by Nutrilite is NSF certified and reasonably priced at $24.88 for a 60 day supply.
Green Tea Supplements
Green tea is known for its antioxidant properties, which can benefit heart health. A meta-analysis of clinical trials suggests that green tea extracts containing catechins ranging from 150mg to 2500mg may help moderately reduce LDL cholesterol levels (Onakpoya et al. 2014).
Another small study showed that the antioxidant properties of green tea extract containing 676mg catechins can prevent LDL from becoming oxidized, which could possibly help reduce damage to arteries (Miyawaki et al 2018).
Cholesterol Health by Nutrilite is NSF certified and reasonably priced at $33 for a 30 day supply.
Red Yeast Rice Supplements
Red yeast rice is a traditional Chinese medicine that has gained popularity for its potential cholesterol-lowering effects. It contains compounds called monacolins, which are equivalent to the prescription statin medication, lovastatin.
Several studies have shown that it is very difficult to find reliable red yeast rice supplements. One study of 37 red yeast rice products found that all had detectable levels of the kidney toxin, citrinin (Righetti et al 2021). They also found wide variability in the amount of monacolins that are known to effectively reduce LDL cholesterol. Another study by Consumer Labs found that the same product could have much more or less monacolins when tested over different time frames.
As stated above, the monacolins in red yeast rice are equivalent to the prescription medication lovastatin, which has many drug interactions with other prescription medications and potentially with some over the counter and herbal medications. For these reasons, we cannot recommend any red yeast rice product.
Turmeric Supplements
Turmeric, a vibrant yellow spice commonly used in curry dishes, contains a compound called curcumin. Curcumin has antioxidant and anti-inflammatory properties that may help lower LDL cholesterol levels, although the scientific literature is conflicting to support this effect (Saeedi et al 2022). Turmeric supplements are considered safe and may also help reduce inflammatory pain associated with osteoarthritis (See curcumin article on supplementstruth.com).
Turmeric 1000 by YouTheory is USP certified and is reasonably priced at $78.99 for a 90 day supply on Amazon.com.
Psyllium Husk Supplements
Psyllium husk is a soluble fiber derived from the seeds of the Plantago ovata plant. It has been shown to help reduce LDL cholesterol levels when consumed regularly (Chan et al 1995). Psyllium husk is available in powder or capsule form. Mix the powder with water or add it to smoothies or other beverages as directed. The cholesterol lowering effects are enhanced when combined with a diet including unsaturated fats. Metamucil is a widely available and commonly recommended source of psyllium fiber.
Lifestyle Changes to Complement Herbal Supplements
Healthy Diet for Lowering LDL Cholesterol
Adopting a heart-healthy diet is essential for managing LDL cholesterol. Include a variety of fruits, vegetables, and whole grains in your meals. Reduce your intake of saturated and trans fats found in processed foods, red meat, and full-fat dairy products.
Regular Exercise for LDL Cholesterol
Engaging in regular physical activity can help raise HDL (good) cholesterol levels and lower LDL cholesterol. Incorporate aerobic exercises like brisk walking or swimming, along with strength training exercises, into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week.
Stress Management for LDL Cholesterol
Chronic stress can contribute to elevated cholesterol levels. Practice stress management techniques such as meditation, deep breathing exercises, or yoga. Make time for relaxation and self-care activities to reduce stress and promote overall well-being.
Consultation with a Healthcare Professional
If you have high cholesterol levels, heart disease, or a family history of either of these, then you may be a candidate for a statin to reduce your cholesterol levels and risk of heart attacks, stroke, and death. There is widespread disinformation throughout the internet claiming that statins do not work. We assure you this information is false. Since the 1990s there have been dozens of high-quality clinical trials in hundreds of thousands of patients proving that statins not only reduce cholesterol levels, but prevent heart attacks, strokes, and death. Statins are generic and affordable, and we implore you to speak to your healthcare provider if you are at elevated risk of heart attack and stroke, rather than relying solely on less studied herbal supplements to reduce your cholesterol levels.
Conclusions
Herbal supplements have a modest effect on reducing cholesterol levels, which can be enhanced when combined with a healthy diet low in saturated fats. We recommend using supplements that are either USP or NSF certified. Statins have much greater effects on reducing cholesterol levels and have a tremendous amount of high-quality clinical trials supporting their safety and effectiveness to prevent heart attacks, strokes, and death.
REFERENCES
Righetti L, Dall’Asta C, Bruni R. Risk Assessment of RYR Food Supplements: Perception vs. Reality. Front Nutr. 2021 Dec 7;8:792529. doi: 10.3389/fnut.2021.792529. PMID: 34950692; PMCID: PMC8691514.
https://www.consumerlab.com/news/half-red-yeast-rice-fail-tests/05-26-2022/
Ried K, Toben C, Fakler P. Effect of garlic on serum lipids: an updated meta-analysis. Nutr Rev. 2013 May;71(5):282-99. doi: 10.1111/nure.12012. Epub 2013 Mar 7. PMID: 23590705.
Onakpoya I, Spencer E, Heneghan C, Thompson M. The effect of green tea on blood pressure and lipid profile: a systematic review and meta-analysis of randomized clinical trials. Nutr Metab Cardiovasc Dis. 2014 Aug;24(8):823-36. doi: 10.1016/j.numecd.2014.01.016. Epub 2014 Jan 31. PMID: 24675010.
Miyawaki M, Sano H, Imbe H, Fujisawa R, Tanimoto K, Terasaki J, Maeda-Yamamoto M, Tachibana H, Hanafusa T, Imagawa A. “Benifuuki” Extract Reduces Serum Levels of Lectin-Like Oxidized Low-Density Lipoprotein Receptor-1 Ligands Containing Apolipoprotein B: A Double-Blind Placebo-Controlled Randomized Trial. Nutrients. 2018 Jul 19;10(7):924. doi: 10.3390/nu10070924. PMID: 30029523; PMCID: PMC6073342.
Saeedi F, Farkhondeh T, Roshanravan B, Amirabadizadeh A, Ashrafizadeh M, Samarghandian S. Curcumin and blood lipid levels: an updated systematic review and meta-analysis of randomised clinical trials. Arch Physiol Biochem. 2022 Dec;128(6):1493-1502. doi: 10.1080/13813455.2020.1779309. Epub 2020 Jul 6. PMID: 36264280.
Chan EK, Schroeder DJ. Psyllium in hypercholesterolemia. Ann Pharmacother. 1995 Jun;29(6):625-7. doi: 10.1177/106002809502900613. PMID: 7663036.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. As a clinical pharmacist, I strive to provide accurate and up-to-date information, but the field of herbal supplements is constantly evolving. Individual responses to herbal supplements may vary, and it is important to consult with a qualified healthcare professional before starting any new herbal supplement regimen. Additionally, it is crucial to carefully read and follow the instructions, warnings, and precautions provided by the manufacturers of herbal supplements. The author and the website disclaim any liability for any adverse effects or consequences resulting from the use or misuse of the information contained in this blog post.
