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Lower cholesterol naturally without statins
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Soluble fiber helps lower cholesterol naturally
If you are among the 42 million Americans who have high cholesterol (total cholesterol level of 240 mg/dL or higher) or in the group of 63 million classified as having borderline high cholesterol )200-230 mg/dL), chances are you are taking a cholesterol-lowering drug called a statin. If you want to consider an alternative to statins, you might think about some of the natural supplements on the market.
What are statins?
Statins are drugs that work primarily by blocking an enzyme called HMG-CoA reductase, which the body needs to make cholesterol. Some well-known statins include atorvastatin (Lipitor), simvastatin (Zocor), lovastatin (Mevacor), pravastatin (Pravachol), and rosuvastatin (Crestor). Use of statins is associated with side effects, including muscle pain and weakness, peripheral neuropathy (tingling in the hands and feet), dizziness, and memory problems. The risk of side effects, and a desire to avoid medications when possible, are reasons why some people seek alternative ways to lower their cholesterol levels.
About cholesterol
Low-density lipoprotein (LDL) cholesterol is called “bad” cholesterol because is can cause accumulation of plaque on artery walls, increasing the risk of heart disease and stroke. High-density lipoprotein (HDL) cholesterol is called “good” cholesterol because it helps transport cholesterol out of the body. Total cholesterol is the sum of LDL, HDL, and other lipid components in the blood.
Natural ways to lower cholesterol
Here are some of the natural supplements that are often touted as reducing cholesterol, and they may or may not be effective. Before taking any supplement to reduce your cholesterol levels, talk to your doctor. If you are currently taking cholesterol-lowering medications, do not stop taking them without first consulting your physician.
- Niacin (vitamin B3) appears to be effective in reducing low-density lipoprotein (LDL) cholesterol by about 10 percent, increasing high-density lipoprotein (HDL) cholesterol by 15 to 30 percent, and reducing triglycerides by 25 percent, at least according to some studies. However, niacin should be used only under a doctor’s supervision, as it can increase the effect of high blood pressure medication and also cause nausea, indigestion, diarrhea, gout, and gas, as well as trigger high blood sugar and liver inflammation. Niacin should never be combined with statins, as this combination may cause a potentially fatal condition called rhabdomyolysis. Most people who use niacin experience a temporary “niacin flush,” which is caused by dilation of the blood vessels. This effect can be reduced if niacin is taken with food.
- Soluble fiber can reduce LDL cholesterol by reducing the amount of cholesterol that is absorbed in the intestinal tract. Rich food sources of soluble fiber include legumes, oats, barley, and rye, as well as some fruits (e.g., apples, berries, prunes), and some vegetables (e.g., broccoli, brussel sprouts, carrots, yams). Psyllium powder supplements are also available. To reduce LDL cholesterol, a suggested amount of soluble fiber per day is 5 to 10 grams.
- Red yeast rice contains substances called monacolins, and one is of particular interest—lovastatin--because it is the active ingredient in the statin drug, Mevacor. In 2007, the Food and Drug Administration warned consumers to avoid three red yeast rice products because they contained lovastatin, a prescription drug. However, red yeast rice supplements that contain lovastatin, albeit in low amounts, are still available. In a recent (2009) study at the University of Pennsylvania School of Medicine, researchers found that patients with high cholesterol who received 1800 mg of red yeast rice twice daily for 24 weeks had a 35 mg/dL decrease in LDL by the end of the study. Total cholesterol levels also declined significantly.
- Policosanol is a combination of alcohols extracted from Cuban sugarcane wax. Because of embargo issues, policosanol products in the United States are generally derived from beeswax and wheat germ. Scores of studies done in Cuba tout the benefits of policosanol in lowering cholesterol, however nearly all of them have been conducted by a group that owns the policosanol patent. A 2006 study published in the Journal of the American Medical Association did not find policosanol to be effective in reducing cholesterol levels. For people who want to consider this supplement, the typical dosage used in studies has been 5 to 10 mg twice daily. Results may not be evident for up to two months.
Before taking cholesterol lowering supplements
Although the supplements mentioned in this article are available at Phoenix area pharmacies and natural foods and health stores, it is recommended that you consult a knowledge health-care professional before using any of these substances. Naturopaths in the Phoenix are a good source of information.
Other natural alternatives to cholesterol-lowering drugs will be discussed in a future article.
You may also be interested in reading the following articles:
Alternative medicine 101: naturopathy and naturopaths in Phoenix
Red yeast rice lowers cholesterol
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