The Top Diets and Supplements to Lower Cholesterol
Cholesterol has been called the ‘silent killer’ by some health experts because many people actually have high levels of it without experiencing any outward signs. High cholesterol can eventually cause serious ailments like coronary heart disease and stroke. Fortunately there are diet and supplements to lower cholesterol that you can turn to in dealing with this ‘silent killer.
But before you try any of these food supplements and diet to lower cholesterol, keep in mind what your doctor would likely tell you— you must also change your lifestyle to drastically lower your risks of cholesterol-related ailments. This means making exercise a part of your daily regimen, as well as quitting smoking and drinking moderation.
That said here are some of the most popular and effective diet and supplements for lowering cholesterol. Most of these supplements have the essential minerals and vitamins to lower cholesterol.
Yes, it’s smelly that eating it can make your date frown and refuse to kiss you. Worse, it can cause body odor, gas,vomiting, nausea, and diarrhea. But you don’t have to eat garlic in order to gain its extraordinary health benefits particularly in lowering cholesterol. You can turn to the use of garlic supplements.
While there have been some doubts on the effectiveness of garlic in lowering cholesterol, a recent Australian research has vouched for the efficacy of garlic supplements in reducing high cholesterol and reducing risks of heart ailments.
The research, conducted by experts at the University of Adelaide and the National Institute of Integrative Medicine, concluded that garlic supplements can reduce by as much as 8 percent cholesterol in people with elevated levels. The study findings added that the 8 percent reduction translates to around 38 percent decrease in coronary heart disease risks in people who are over 50 years of age.
2. Green tea extract
Through the years, we have associated green tea with just about every health problem known to man. It’s been linked to preventing cancer and Alzheimer’s disease, weight loss, and reducing risks of diabetes and cardiovascular diseases. It’s also known to lower cholesterol.
Green tea’s ability to lower cholesterol is not just a lore. It’s backed by clinical studies, like the one conducted by scientists from the University of Oxford in the United Kingdom and the University of Washington in Seattle, U.S.A.
In the study which had close to 2,000 participants, the scientists found that regular green tea consumption translated to an average systolic blood pressure reduction of 1.94 mmHg compared to placebo. The experts suggested that five to six cups of green tea a day can reduce systolic blood pressure, cholesterol, and LDL cholesterol.
Studies have shown that green tea has polyphenols that can block the absorption of cholesterol into the intestines, and enabling the body to eliminate cholesterol.
For some people, oatmeal is the first thing that comes into their mind when they are asked what supplements lower cholesterol. This is a testimonial to how effective oatmeal is in fighting off the increase in cholesterol levels in our bodies. Of course, it can also be due to the ‘heart healthy’ claims of oatmeal manufacturers, something that has been approved by the US FDA since the late 90s.
Experts believe that the fiber found in oatmeal is the one responsible for managing cholesterol. Fiber becomes gooey in the intestines, and it sticks to the cholesterol and preventing it from being absorbed and transported into the bloodstream.
Like green tea and garlic extract, there are lots of clinical studies that support the claims about the effectiveness of oatmeal in lowering cholesterol. One of the more popular studies on oatmeal effects on cholesterol was published in the American Journa of Clinical Nutrition. In the study, 34 adults with high cholesterol were asked to choose foods, including oat products. In the end, the researchers found that those who ate oatmeal lowered their cholesterol levels about as well as those who took cholesterol-lowering drugs.
A major cereal grain, barley is rich in soluble fiber that is also found in fruits, vegetables and oats. This characteristic appears to give it the ability to curb your cholesterol, and as proven by numerous clinical tests.
One study conducted in 2004 involved 25 people who had mildly elevated cholesterol, with levels ranging from 200 to 240. The participants included nine premenopausal women, nine postmenopausal women, and seven men. None of them took medicines that could affect their blood pressure or cholesterol, and all of them maintained their weight for half a year.
In the end, the researchers found that those who ate barley-based foods had as much as 10 percent reduction in their total cholesterol levels. The study was published in the American Journal of Clinical Nutrition.
5. Red Rice Yeast
Finally, red rice yeast rounds out our list of the top supplements to lower cholesterol. This is a traditional Chinese medicine that has been also used for food coloring and preservative.
Red rice yeast contains various ingredients that can lower cholesterol levels. These include monacolin K, isoflavones, sterols and the healthy fats called monounsaturated fatty acids.
There are many red rice yeast supplements to lower cholesterol that you can find in the market but only a few can match up with Lowerol. This is a new product that has been getting a lot of positive feedback from satisfied customers who have been able to lower their cholesterol after taking the capsule on a regular basis.
Lowerol not only has red rice yeast but other natural ingredients like grape seed extract that protects the heart and arteries, and prevents the build up of the bad cholesterol in the arteries by hindering oxidation. It also has policosanol found in sugar cane that hastens the breakdown and elimination of bad cholesterol in the arteries. Lastly it has Coenzyme Q10 that supports a healthy heart by protecting the cells against free radical damage.
Now that you have learned the top five diet and supplements to lower cholesterol, start shopping now and look for the supplement that best works for you.