A Low Cholesterol Diet Plan can help reduce one of the most important risk factors for coronary heart disease – a high level of cholesterol. Especially in combination with cholesterol supplements, a low cholesterol diet plan can be a very effective method to help not just to reduce your cholesterol levels but also to keep them under control.

LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL, the “bad” cholesterol, carries cholesterol from the liver into the body and HDL, the “good” cholesterol, takes the excess cholesterol from the body for disposal back to the liver.

Abnormal cholesterol levels (known as “hypercholesterolemia”) — that is, higher concentrations of LDL and lower concentrations of HDL — are strongly associated with cardiovascular disease because these promote the deposit of cholesterol on the walls of blood vessels leading to atherosclerosis, a narrowing of the blood vessels.

This process leads to heart attack, stroke, and peripheral vascular disease. It is important to not just lower overall cholesterol levels but more specifically to reduce high blood LDL, especially high LDL particle concentrations and smaller LDL particle size, as these, more than the cholesterol content of the LDL particles, are the main contributors to cardio vascular diseases.

These balances are mostly genetically determined but can be modified by following a healthy diet plan, by including cholesterol supplements, exercise and, when advised by a health professional, medication.

That is why following a Low Cholesterol Diet Plan and doing regular physical exercise is a healthy choice for anyone, even if you don’t suffer from high cholesterol.

Low Cholesterol Diets

As I mentioned before, the liver makes just about all the cholesterol the body will ever need.

Because all animals can make their own cholesterol, some cholesterol in the human body comes directly from eating a high cholesterol diet, that is, eating animal foods. These foods include meats, poultry, egg yolks, organ meats, whole milk, and milk products.

Cholesterol obtained from the food we eat is absorbed through the intestines and added to the cholesterol the liver makes. It is also known that a diet high in saturated fat increases cholesterol production in the body.

Therefore, reducing dietary cholesterol and fats helps to keep blood cholesterol levels within a healthy range. Most important of all is to significantly reduce the amount of red meat, saturated fats and trans fat in our diet.

A low cholesterol diet plan is not only good for people with high cholesterol levels, but it is a healthy diet plan for everyone. Most doctors and nutritionists recommend a low fat diet as part of an overall healthy eating plan. People who have high cholesterol can reduce the risk of heart disease by following a diet that helps reduce high cholesterol. This is to say, they should pay special attention to . A low cholesterol diet can benefit everyone and is one of the healthiest diet plans to follow.

How do you lower cholesterol if a diet for high cholesterol is not enough, or if you find it too restrictive or difficult to follow to reach safe cholesterol levels? In these cases you should consider safe and proven natural cholesterol supplements.

Sometimes healthy lifestyle choices, including foods to lower cholesterol and cholesterol supplements, simply are not sufficient. If your doctor prescribes medication to reduce cholesterol, take it as directed while you continue to focus on a healthy lifestyle. As always, if you decide to take a cholesterol supplement, be sure to tell your doctor. The herbal supplement you take may interact with your medication.

In further articles on this site, you will find more detailed information about what goes into a low cholesterol diet plan. Specifically, these articles cover topics such as Foods To Lower Cholesterol, Cholesterol Supplements, and for those who need to check up, Home Cholesterol Tests.

High cholesterol levels, especially if they go undetected, can be a silent killer. “How do you lower cholesterol?” is a vital question for your health for which you must find an answer.

One thing is certain; the answer to this question will have a significant impact on your lifestyle. It most likely will change what you eat, what you drink and the overall lifestyle you are used to.

You can try to control high cholesterol by using drugs, by following a low cholesterol diet plan or with cholesterol supplements and compounds.

The first step should always be to consult a suitably qualified medical practitioner. This will tell you how high your cholesterol levels are and help you understand what you need to do to lower and then control these levels. I assure you, the way you have been living will have to change; otherwise you may find that you have to deal with serious health problems.

Usually people develop high cholesterol levels as a consequence of no or too little exercise, of eating the wrong things, especially too much fat and no or too little fruit and vegetables, and of drinking too much alcohol. Smoking is another factor that weighs in here.

There are also genetic factors that have to be taken into account. Cholesterol is something our body produces, and some people simply produce more cholesterol than is desirable.

However, everyone can take some basic steps to start fighting high cholesterol levels immediately.

Lower Cholesterol Naturally

If your cholesterol levels are high but not dramatically so, follow a low cholesterol diet plan, start doing physical exercise every day, and drink lots of water.

Yes, this sounds very much like a recipe for healthy living but the key is to include as many foods to lower cholesterol as possible. You may also consider introducing natural cholesterol supplements based on single nutrients or on compounds.

Lower Cholesterol with Medication

If your cholesterol levels are dangerously elevated, it may not be possible to lower cholesterol naturally for it to return to the safety zone. In this case, you must seek medical advice and may need to take lower cholesterol drugs.

You should be aware that a great number of doctors will prescribe drugs like statins as soon as they discover that you have high levels of cholesterol. Myself, I always tried to stay away from drugs as much as possible. I am able to control my cholesterol levels with a lower cholesterol diet, with exercise and some natural cholesterol supplements. But this is not medical advice. It is my personal choice, and I am been happy with it. It is your responsibility to make the right decision for you, to choose your own approach, to find your answer to the question: “How Do You Lower Cholesterol?”

If you are diagnosed with high cholesterol levels but feel that your situation may not be so dramatic that it requires the use of drugs, try to get at least a second opinion.

Here is my personal answer to the question: “How Do You Lower Cholesterol?”

• I follow a low cholesterol diet plan that excludes red meat, butter and other processed fats. I assure you it is not hard to find low cholesterol foods.
• I drink about two liters of water each day.
• I try to eat at least three to five portions of fruit and vegetables every day (soup can count as vegetables if it is a thick vegetable soup and not one of those you buy in packets). I know it should be more than that but it’s a start.
• I use natural cholesterol supplements.

All of this helps to lower cholesterol LDL, or the “bad” cholesterol.

I also do 30 to 60 minutes of physical exercise every day: fast walk, slow run, or bike. This helps to increase my cholesterol levels HDL, the “good” cholesterol.

“How do YOU lower cholesterol?” It’s up to you. You decide whether you want to do it naturally, with diet and supplements, or with the help of lower cholesterol drugs. Obviously, your decision has to be based on how elevated your cholesterol levels are and on what your doctor says. If you do nothing to lower cholesterol levels, then you are putting your life in serious danger.

It is obvious but all too often ignored: People with high levels of cholesterol should follow a diet for high cholesterol. In general terms, this diet will help them reduce cholesterol naturallybut more specifically, it aims to significantly reduce their levels of LDL (“bad”) cholesterol  as well as reduce triglycerides while at the same time helps to raise their levels of HDL (“good”) cholesterol. (LDL, HDL and triglycerides are explained in my Low Cholesterol Diet Plan.)

Let me take a moment and explain oxidation: Think of a slice of apple. Exposed to air, it oxidizes very easily turning brown in the process. This brown color is oxidation, the “rust” settling on the apple, the cells destroyed by free radicals. Now take another slice of the same apple and apply one of the most powerful and best known anti-oxidants to it – lemon juice. Treated in this way, the slice will stay fresh for a long time and not “rust.”

LDL cholesterol is easily oxidized and is not very stable. This means that it is not only subject to attack by free radicals, but that it becomes a free radical itself. With this transformation it can cause damage to the walls of your blood vessels. To fight free radicals is one of the reasons why it is so important to eat plenty of fresh fruit and vegetables, as they naturally provide you with the antioxidants necessary to fight oxidation.

HDL is more stable and does not oxidize easily. It is LDL cholesterol, not your total cholesterol that contributes to the development of cardio vascular disease.

Cholesterol levels are very sensitive to a number of dietary influences, including calories, fat, and fiber intake. Studies have shown that changing your diet and including exercise in your daily regime can increase the size of the small, dense LDL particles. This reduces the risk of heart disease because the larger particles do not pass through the cell walls. The more commonly prescribed cholesterol lowering drugs – statins – have no effect on increasing the size of the small, dense LDL particles.

A Diet for High Cholesterol

There are 3 major food groups that directly affect your cholesterol levels. If you want to reduce cholesterol naturally, your diet for high cholesterol should include:

Eating healthier fats

The most important thing is to cut out high cholesterol foods from your diet, especially saturated (animal) fats.

In most countries, the most common cause of high cholesterol levels is eating too much fat, especially saturated fat.

Genetic predisposition does play a role here – some people will develop high cholesterol levels in spite of a healthy diet to lower cholesterol, while others are able to eat saturated fats without impact on their cholesterol levels.

However, making foods that lower cholesterol an essential part of your diet will go a long way to help you control your cholesterol levels.

Fatty foods contain a combination of saturated fats, monounsaturated fats and polyunsaturated fats.

Saturated fats can increase total cholesterol and LDL cholesterol. LDL cholesterol increases the risk of fatty deposits developing in your arteries.
Trans fats are are chemically altered vegetable oils that act like saturated fats and should equally be avoided at all costs.
Monounsaturated fats can lower the LDL level but do not lower the level of HDL cholesterol.
Polyunsaturated fats are an essential part of the diet. They can help lower LDL cholesterol, which is a good effect, but they also lower HDL cholesterol.
Oily fish contains a particular type of polyunsaturated fat called omega-3 fatty acids. These can help to reduce triglyceride levels in the blood.
Here are three simple steps that help you eat healthier fats:

1.   Cut right down on saturated fats and replace them with monounsaturated fats and polyunsaturated fats.

2.   Cut down on foods containing trans fats. This means cutting down on processed foods such as cakes, biscuits and pastries.

3.   Eat oily fish regularly. Oily fish provides the richest source of Omega-3 fatty acids that can help

• lower blood triglyceride levels,
• prevent blood from clotting, and
• regulate the heart rhythm.

If you don’t like oily fish, you might want to take Omega-3 supplements instead or use flax seed oil.

Increasing the level of fiber in your diet

A diet with high fiber content is generally recommended for a healthy lifestyle. A high fibre diet replaces refined carbohydrates (white bread, rice, pasta) with whole grain products.

A diet high in fiber provides 3 essential elements your body needs:

1.   Soluble fiber binds fat in the intestine and helps pass it out of your body without being absorbed into the blood stream. This also helps eliminate cholesterol before it is absorbed.

2.    Fiber provides the ‘roughage’ needed for smooth bowel movements.

3.   Fiber helps control the release of sugars generated from carbohydrates into the bloodstream. This makes you feel satisfied longer and prevents the typical “sugar peaks and troughs” throughout the day.

Eating more fruit and vegetables

You derive many benefits from eating significantly more fruit and vegetables:

1.   You reduce the number of calories as fruit and vegetables will generally replace foods high in sugar and fat.

2.   You reduce the overload of Omega-6 fatty acids and balance it with more Omega-3 fatty acids.

3.   You obtain the benefits of many antioxidants  and phyto-nutrients, especially if you ensure that your selection includes fruit and vegetables of all the different colors.

4.   You increase fiber in your diet, including the soluble fibre that binds cholesterol particles in the intestine and removes them from the body.

5.   You increase your intake of phytosterol from certain vegetables. These compounds compete with cholesterol for absorption into your body.

If you take on board the rules governing these three food groups, you are well on the way to establishing your diet for high cholesterol.  More detailed information about Foods To Lower Cholesterol are in my three articles (just click on the links): the general overview and the list of foods from A to K and L to Z.

Let Food Be Your Medicine, Not Medicine Your Food (Hippocrates)

High cholesterol levels, more specifically high LDL (“bad”) cholesterol levels are a major contributor to heart disease. By integrating foods to lower cholesterol in a low cholesterol diet plan you can easily take charge and, in many cases start to lower cholesterol naturally. This will help you not just to reduce cholesterol naturally but also to control your cholesterol levels in the long run. Of course, you should always consult a health professional if you fear that your “bad” cholesterol levels are excessively elevated.

It is now generally accepted what a “heart healthy” diet is and that a diet for high cholesterol must be part of it. Most people won’t even be aware that nutritional guidelines for healthy living automatically embrace lots of foods to lower cholesterol. These guidelines are now pretty much universal and include:

• Eat less fat. Drastically reduce your consumption of saturated fats, and cut out trans fats (“hydrogenated” vegetable oils). Saturated fats can increase total cholesterol and LDL cholesterol. Replace these with mono- and polyunsaturated fats.
• Substitute meat with lean meat, poultry or fish
• Increase your consumption of fruit and vegetables.
• Replace refined carbohydrates in your diet for high cholesterol with complex carbohydrates.

Foods to Lower Cholesterol

Let’s look in detail at some of these foods that lower cholesterol:

Fats:

Avoid as much as possible or cut out altogether because these are high cholesterol foods: butter, hard cheese, fatty meat, meat products, biscuits, cakes, cream, lard, dripping, suet, ghee, coconut oil, palm oil, hardened (“stick”) margarine.

Replace by:

Monounsaturated fats: These fats can lower the LDL level but do not lower the level of HDL cholesterol. They are found in olive oil, rapeseed oil, avocado, nuts and seeds such as almonds, cashews, hazelnuts, peanuts and pistachios.

Polyunsaturated fats: These fats are essential nutrients and must be part of a diet for high cholesterol. They can help lower LDL cholesterol (which is a good effect), but they also lower HDL cholesterol. They are found in corn oil, sunflower oil, soya oil, nuts and seeds such as walnuts, pine nuts, sesame seeds and sunflower seeds.

Oily fish contains omega-3 fatty acids, a particular type of polyunsaturated fat that can help to reduce triglyceride levels in the blood. Although it does not modify cholesterol levels, controlling triglycerides is equally important.

Oily fish includes (wild) salmon, halibut, herring, mackerel, pilchards, sardines, lake trout, tuna.

Meat:

Avoid as much as possible or cut out altogether: fatty or marbled meat and meat product as they are high in saturated fat. Also avoid roasting or frying.

Replace by:

Poultry (without the skin), fish, or lean cuts of meat that are best steamed, poached, grilled or boiled.

Additional protein can be obtained from soya (soya milk, soya yoghurts, tofu), beans and pulses. Beans and pulses are also good sources of fibre.

Fruit and Vegetables:

The benefits of eating above all fresh fruit and vegetables cannot be overstated. Conservative advice now tells you to eat 5 portions a day. You really ought to have from 7 to 11 portions each day. A portion is roughly a handful.

Fruit and vegetables are the best foods to lower cholesterol you can eat. Among the major benefits of eating fruit and vegetables are:

• Natural antioxidants – they play a key role in a diet for high low cholesterol diet plan as they help reduce damage caused by LDL. LDL cholesterol is not very stable. It oxidises easily and can then damage your arterial walls. There is evidence that it is oxidised LDL cholesterol, rather than cholesterol itself, that contributes to cardiovascular disease.
• Soluble fibre provided by fruit and vegetables helps eliminate cholesterol from the intestine.

Carbohydrates:

Avoid as much as possible or cut out altogether refined carbohydrates: white bread, rice, pasta. Refined carbohydrates have been stripped of most nutrients.

Replace by:

Complex carbohydrates such as whole grain bread, brown rice, wholemeal pasta, oats. Complex carbohydrates contain fibre and other nutrients the body needs.

This really article provides you with a general framework of a healthy diet. Including a low cholesterol diet plan in your daily routine will certainly need to embrace foods to lower cholesterol. If this is not sufficient for you, and take a closer look at cholesterol supplements as well. For those who need or wish to monitor their cholesterol levels, home cholesterol tests provide rapid and cost effective information. Finally, You can find an explanation of the terms LDL (“bad”) and HDL (“good”) cholesterol in Low Cholesterol Diet Plan and details an which foods lower cholesterol and why in the next two articles: Foods to Lower Cholesterol – A to K and Foods to Lower Cholesterol – L to Z.

In the article Foods To Lower Cholesterol, I presented a general overview of foods that are heart healthy and play an important role in a low cholesterol diet.

Here, in the second part, I’ll go into detail about some of the “superfoods” that have been shown to really help reduce cholesterol naturally. Of course, they have many other health benefits besides. I won’t go into these here because my aim and focus is to help you choose the right nutrition to help control your cholesterol levels and to create your low cholesterol diet plan.

You will see that I have been careful in the description of the health benefits of these foods that lower cholesterol. It is best not to rely on just one of these but to keep to a varied and healthy diet plan. Mixing colors is a great guide: it will give you a variety of phyto-nutrients, the plant based nutrients that are so vital for our health. Your safest bet is to integrate these foods in the general guidelines of my previous article.

For your convenience, foods are listed in alphabetical order. This article covers foods from A to K. In the following article, I go into Foods To Lower Cholesterol – L to Z.

Foods to Lower Cholesterol – A to K

Avocado

Research has shown that avocado can help lower LDL levels while raising HDL levels significantly, which is precisely what we are aiming at.

Fat in avocados is mainly monounsaturated (oleic acid). It is high in beta-sitosterol, a natural compound that has been shown to lower cholesterol (LDL) levels. It also contains essential nutrients such as potassium, calcium, vitamin C, and K, folic acid, copper, sodium, and dietary fibre.

For our purposes, potassium regulates blood pressure. Folic acid has been shown to reduce the risk of heart disease, and vitamin C is a well-known antioxidant helping to stabilise LDL cholesterol.

Because avocado contains a lot of fat, it is important not to go over the top. Replace butter and other spreads like mayonnaise with a tablespoon of avocado, but don’t use it in addition to other fats.

Blueberries

Blueberries are a true superfood. They are very low in calories but jam packed with phyto-nutrients (plant based nutrients) that help our body. In fact, I simply can’t resist listing some of the health benefits of blueberries:

• Help fight cancer, obesity and heart disease
• Contain anti-diabetic properties
• Have memory-enhancing benefits
• Powerful anti-aging food

For our purposes, we are above all interested in pterostilbene, a natural antioxidant compound occurring in blueberries that not only can help lower cholesterol, but also has been found to be as effective as some commercial prescription drugs yet without many of the side effects.

Pterostilbene is chemically related to, and therefore shares properties with resveratol, an antioxidant found in grapes and wine that can also help lower cholesterol. In fact, juice or wine made from blueberries has been shown to contain more cardio-protective plant compounds than that made from grapes.

The main function of antioxidants is to neutralise the harmful effects of free radicals. Blueberries do this extremely well; in fact, they also enhance the effects of another antioxidant, vitamin C.

Blueberries, like their cranberry cousins, can help reduce LDL levels while raising the levels of “good” cholesterol, HDL.

Chocolate

Yes, chocolate is good for you, and not only because it releases endorphins that make you feel good. Chocolate, or rather cocoa is a potent source of polyphenols, which can help protect among other conditions also against heart disease.

Studies have shown that cocoa polyphenols help activate genes that boost HDL (“good”) cholesterol levels and receptors that help lower LDL (“bad”) cholesterol levels at the same time.

Beyond the beneficial effects on cholesterol levels, cacao derived polyphenols also can help reduce blood pressure and prevent the formation of blood clots.

These results apply only to chocolate with a high in cocoa content, to dark chocolate. We are talking here about 70% or more cocoa content. A recent study showed that a diet including about 100 g (3.5 ounces) of dark chocolate daily led to a 10 percent drop in LDL cholesterol levels. However, these results are not achievable with highly processed chocolate products with low cocoa content because the other ingredients in these chocolate bars more than offset the beneficial effects of the cocoa polyphenols.

Cranberry Juice

Cranberries are cousins of the blueberry, and like blueberries they contain pterostilbene. While cranberry juice is famous for its healing effect on urinary tract infection, its support of cardiovascular health is still less well known by the wider public.

Pterostilbene in cranberry juice is the main contributor to lowering LDL levels and to raising HDL levels. This powerful antioxidant compound has been shown in studies to outperform both, ciprofibrate, a lipid-lowering drug, and resveratol, the antioxidant found in grapes and wine.

Together, blueberries and cranberries, act as powerful protectors against high cholesterol levels.

Fish

Fish is a great source of protein and Omega 3 fatty acids.

While Omega 3 fatty acids do help prevent heart disease, their main impact is not on cholesterol but on the other blood lipids, triglycerides.

Eating fish several times a week and/or taking fish oil supplements (but not cod liver oil) will lower your risk of heart disease by reducing triglycerides.

Flaxseed Oil

Flaxseeds have a nutty flavour and are rich in Omega 3 fatty acids and alpha-linolenic acid. Flaxseed oil is a great substitute for people who do not eat fish.

Studies have shown that flaxseed (20 grams per day) had a comparable effect on people with high cholesterol to that of statin drugs. In addition, the fibre content of flaxseed meal and flour can contribute to lower cholesterol levels.

Garlic

While garlic, a member of the onion family, is generally good for you inasmuch as it can help reduce blood pressure and the formation of spontaneous blood clots, its effect on cholesterol levels are not conclusive.

In some studies, garlic was found to reduce the level of LDL ( “bad”) cholesterol only for a short period. Others found no direct impact on cholesterol levels over longer periods of time.

In brief, garlic is good for you, but don’t rely on it to lower your cholesterol as effectively as other foods.

Grape Juice

It is not the fleshy part of the grape but its skin and seeds that are the effective ingredients that reduce cholesterol levels. In addition, grapeseed oil has displayed better cholesterol lowering properties than other oils. That’s why drinking grape juice or red wine or using grape seed oil is more effective than merely eating grapes.

Grapes, like blueberries and cranberries, contain polyphenols. Among these phytonutrients, flavonoids, phenolic acid and resveratol play the most important roles. Grapes also contain pterostilbene.

Grapes and grape products (juice and red wine) receive their colour from flavonoids – the darker the colour the more flavonoids in the juice or wine; purple seems to be best.

Of particular interest to us are the antioxidant properties of the phyto-nutrients in grapes: they help protect LDL from being oxidised (damaged by free radicals) and then in turn from damaging the walls of our blood vessels. As long as LDL remains unoxidised, it is not harmful.

Numerous studies have shown that grapes and grape products can help lower LDL levels, raise HDL levels and reduce free radical damage in the body.

In addition, these compounds also reduce the danger of blood clot formation that can then lead to heart attacks.

Other studies have shown that red grape juice is more effective than red wine and that not only because you can drink more of it without getting drunk. The alcohol in wine actually contributes to the generation of free radicals and thus counteracts the beneficial effects of the antioxidants in the wine.

Red wine, nevertheless, seems to score over red grape juice in one aspect: it is more effective in raising HDL levels.

Detailed information about the remainder of the foods to lower cholesterol is in the second part of this article.

Before we turn to the second part of my list of foods that lower cholesterol, allow me address one question: How Do You Lower Cholesterol when your cholesterol lowering diet is not enough?

One of the challenges we all face when we start with a healthy diet plan, be it a low cholesterol diet plan or any other, is that we can only eat so much before we reach our limit.

For instance, it may not always be possible to obtain the necessary cholesterol lowering nutrient levels through our food. In these cases, we can resort to adding cholesterol supplements to support our low cholesterol diet plan and still reduce cholesterol naturally.

Cholesterol Supplements provide us with concentrated plant extracts. As we have seen, if taken correctly, some plant extracts can be as effective as prescription drugs. But never replace prescription drugs with cholesterol supplements without consulting a suitably qualified medical practitioner first.

In the article Foods To Lower Cholesterol, I presented a general overview of foods that are heart healthy and help lower cholesterol.

Here, I carry on from the first part, Foods To Lower Cholesterol – A to K, to go into detail about some of the “superfoods” that have been shown to really help reduce cholesterol. Of course, they have many other health benefits besides, which I won’t go into here as my main aim is to help you with the information that will empower you to control your cholesterol levels and to create your low cholesterol diet plan.

It is best not to rely on just one of the foods that lower cholesterol but to keep to a varied and healthy diet plan. Mixing colors is a great guide: it will give you a variety of phyto-nutrients, the plant based nutrients that are so vital for our health. Your safest bet is to integrate these foods in the general guidelines outlined in Foods To Lower Cholesterol.

For your convenience, foods are listed in alphabetical order. The list carries on from Foods To Lower Cholesterol – A to K.

Foods To Lower Cholesterol – L to Z

Legumes

Legumes (beans and lentils) are completely cholesterol free; they are a great source of plant protein and can help reduce cholesterol. With the exception of peanuts and soya beans, they are also low in fat containing monounsaturated and essential polyunsaturated fatty acids.

While legumes can help reduce cholesterol in people with normal levels, they seem to have been most effective for people with elevated cholesterol levels.

Legumes contain plant compounds called phyto-sterols, the structure of which is similar to that of cholesterol. Because of this, they succeed in blocking absorption of cholesterol in the blood stream, particularly when used as replacement for meat based protein containing saturated fats.

In addition to phyto-sterols, the high content of soluble fibre also helps legumes to lower cholesterol levels.

Some types of beans such as black beans contain polyphenols. Polyphenols have antioxidant properties, as we have seen with grapes, and therefore contribute to protect LDL from becoming harmful through damage by free radicals.

Nuts

Nuts are another superfood. They are rich in fiber, phyto-nutrients, antioxidants, and plant sterols. Nuts also have a high fat content, mainly monounsaturated and polyunsaturated fats that help lower LDL levels.

Walnuts, almonds and other nuts and seeds like flax seed and sunflower seeds are also regarded as a source of Omega 3 fatty acids, which only increases their health benefits for cardio vascular conditions.

Because of the relatively high fat content of nuts, be moderate in your consumption. There is no point in reducing one problem (cholesterol) by creating another one (excess weight). Also, make sure to eat unsalted nuts.

You can increase the capacity of nuts to lower cholesterol naturally by integrating it into a “heart healthy” lifestyle (see Foods To Lower Cholesterol).

Oats

Oats are a fabulous source of fibre, especially soluble fibre that helps reduce LDL levels. Oats also contain antioxidants, avenanthramides, that protect LDL from damage by free radicals.

Numerous studies have shown that a bowl of oatmeal a day can help lower cholesterol levels between 8% and 23% and therefore contribute significantly to lowering the risk of cardio vascular disease and stroke.

You can increase the effectiveness of oatmeal by adding another antioxidant to your breakfast (or to whichever meal you have your oats): vitamin C. Simply eat an orange or have a glass of orange juice with your oats. If you use another cereal for breakfast, just add a spoonful of oat bran.

Olive Oil

Olive oil is famous for its health giving properties. It is regarded as a “functional food,” that is, a food that provides health benefits beyond the traditional nutrients that it contains. Olive oil is rich in monounsaturated fats, especially oleic acid. It has antioxidant properties and seems to displace Omega 6 fatty acids (we consume far too much Omega 6 and not enough Omega 3). In brief, olive oil combines most of the cholesterol lowering properties that we have encountered so far.

Studies in Italy and Greece have shown that removing saturated fat from your diet and replacing it by olive oil can reduce cholesterol levels by 18% and LDL levels by about 13% on average.

They have also shown that protection against high cholesterol increases the higher the levels of polyphenols in olive oil. This means that the better the oil the higher the level of protection.

The best quality olive oil with the highest concentration of nutrients and the best flavour is known as “extra virgin,” the product of the first cold pressing of olives. Ideally, that is the one you should go for. Try and avoid refined olive oil.

For good measure, studies have shown that diets that are rich in olive oil not only reduce LDL levels, they also help protect people with type 2 diabetes by lowering their insulin requirements and their glucose levels.

As usual, don’t exaggerate your olive oil consumption. Remember that with all its health benefits it is still an oil and therefore very rich in calories. Avoid more than 2 tablespoons of olive oil per day.

Pomegranate Juice

Pomegranates contain very high level of antioxidants - vitamins C and E, anthocyanins, polyphenols and tannins - higher than most other juices or red wine.

It comes, therefore, as no surprise that studies have shown pomegranate juice not just to help lower LDL and raise HDL levels but to be more effective than red wine or green tea.

Beyond protection of your arteries, they have also indicated that pomegranate juice is able to reverse existing build-up of plaque.

Given the difficulties involved in eating the actual fruit, I, for one, prefer pomegranate juice. If you don’t know what I mean, try eating one.

Soy

Health claims for soy have had a somewhat turbulent history.

Soy is high in polyunsaturated fat, fibre, vitamins, and minerals, and low in saturated fat. This has led to claims that soy can reduce cholesterol levels.

In the 1990s, the FDA allowed the claim that consumption of soy protein can help prevent heart disease.

Subsequently, studies have shown that the beneficial effects were not as high as originally found. In particular, they found that eating large amount of soy protein led only to a small reduction in LDL while leaving HDL and triglycerides unchanged.

The situation is currently still under review but the position of the American Heart Association is that eating soy is beneficial for your health since soy is a healthy replacement for protein containing high levels of saturated fat.

Tomatoes

Tomatoes are a nutritional powerhouse. Lycopene, the main phyto-nutrient that research has focused on, is one of the most efficient fighters of free radicals.

Lycopene acts as an antioxidant and has been shown in a few studies to increase HDL. Its LDL and triglyceride lowering effects are still inconclusive although they have been shown to reduce levels of oxidised LDL, the harmful version of this type of cholesterol.

The good news is that cooking, crushing and processing tomatoes not only does not diminish their nutrient qualities, it actually increases the bioavailability of lycopene. This means that serving tomato sauce on pasta or pizza greatly facilitates the absorption of lycopene by the body.

Even better news: tomato ketchup contains high levels of lycopene (but don’t tell the children). The highest concentration was measured in organic ketchup.

Raw tomatoes are an excellent source of fibre, vitamin C and A, which contribute to lycopene’s cholesterol lowering properties, as well as potassium, folate, niacin and vitamin B6. As far as antioxidant properties are concerned, beware that vitamin C does not survive excessive heat.

Recent research has also shown that it is not only lycopene but the synergy of all the phyto-nutrients provided by whole tomatoes that generate their protective effect.

One of the challenges we all face when we start with a healthy diet plan, be it a low cholesterol diet plan or any other, is that we can only eat so much before we reach our limit.

For instance, it may not always be possible to obtain the necessary cholesterol lowering nutrient levels through our food. In these cases, we can resort to adding cholesterol supplements to support our low cholesterol diet plan and still reduce cholesterol naturally.

Cholesterol Supplements provide us with concentrated plant extracts. As we have seen, if taken correctly, some plant extracts can be as effective as prescription drugs. But never replace prescription drugs with cholesterol supplements without consulting a suitably qualified medical practitioner first.

In previous articles we discussed the use of Foods To Lower Cholesterol. Cholesterol Supplements take this a significant step further.

You can only eat so much before you reach your limit. It may not always be possible to obtain the necessary cholesterol lowering nutrient levels through your food. In these cases, cholesterol supplements do precisely what they are meant to do: they supplement your normal nutritional intake.

Obviously, we are talking here about natural cholesterol supplements and not medication. These supplements provide you with concentrated plant extracts or oils that, if taken in the correct quantity, help you control your cholesterol levels. Taken at sufficient levels, some plant extracts can be as effective as prescription drugs. However, cholesterol lowering supplements are nutritional supplements. They should not be used to replace drugs without consulting a suitably qualified medical practitioner first.

In this article we look at single cholesterol supplements. Cholesterol supplements in the form of compounds have a separate section on this website.

Foods Designed To Lower Cholesterol

Foods designed to lower cholesterol are not, strictly speaking, supplements. They include margarine, spreads, yoghurt or yoghurt drinks and juices that are enriched with sterols and stanols.

Sterols and stanols are substances that occur naturally in small quantities in plants such as vegetables, vegetable oils, nuts, grains, seeds and legumes. They reduce LDL cholesterol from your diet that is absorbed through the intestine but leave HDL cholesterol levels unchanged.

Organisations such as the American Heart Association recommend the consumption of sterol or stanol enriched foods only for people who need to lower their cholesterol levels. There is no evidence that others will benefit from these foods. They are specifically not advised for pregnant or breastfeeding women and for children.

Always read the label and follow manufacturers’ instruction before use.

Cholesterol Supplements

Artichoke Leaf Extract

In a few studies, the dried extract of artichoke leaves has been shown to lower LDL cholesterol with varying levels of success. Ranges varied from 23% to 4% LDL reduction.

Calcium

We all know calcium is good for our bones. But it also does a lot of other good things for our body like promoting heart health by helping the heart muscle to contract normally. Calcium works with Magnesium and Vitamin D.

Calcium is the most abundant mineral in the body. Most of it is stored in the bones, but a small amount circulates in the blood stream to help prevent serious hemorrhages.

Calcium is a naturally occurring mineral with no known side effects.

Chromium

While dietary chromium has been mostly associated with stabilising blood sugar levels, a number of studies have shown that supplementation with chromium, an essential trace mineral, can help lower LDL cholesterol and raise HDL cholesterol levels.

Niacin is very effective in treating elevated cholesterol levels. Taken in combination with chromium niacin has been shown to reduce LDL and raise HDL levels without the side effects associated with high niacin doses.

Chromium is found in very low concentration in our body but it is indispensible for its proper functioning. Chromium supplementation is recommended particularly for the elderly as well as for athletes as strenuous exercise can lead to chromium deficiency. If you are diabetic consult a doctor before using chromium supplements as this may change your insulin requirements or affect other medication.

Fenugreek

Fenugreek is a seed that has been used for thousands of years. It contains large amounts of fibre.

Several studies have shown Fenugreek preparations to lower LDL cholesterol levels significantly. However, experts surmised that this is largely due to the seed’s fibre content.

Fiber

The fiber we are interested in for its cholesterol lowering properties is soluble fiber. Insoluble fiber has no impact on cholesterol levels.

Soluble fiber supplements are a convenient way to help you reach the quite high levels of this kind of fiber necessary to have an impact on LDL cholesterol. However, soluble fibre can interfere with some medication and would neutralize a significant percentage of oils taken with your diet.

Fish Oil

Fish oil capsules with their Omega-3 fatty acids are a popular supplement. They have been shown to reduce triglycerides but have no lowering effect on LDL cholesterol. They can actually raise these levels slightly.

Garlic

Garlic supplements are available as garlic oil, garlic extract, or pills.

Research established no significant difference between the different forms of taking garlic, be it in its natural form or as a supplement.

Some studies reported short term reduction of LDL cholesterol and total cholesterol levels. However, no long term effect on lowering LDL cholesterol levels was established. It seems to have had no effect on HDL cholesterol.

Ginseng

Ginseng supplements of Asian (but not Siberian) Ginseng have been available for a long time. Ginseng has been used in traditional medicine in Asia for a variety of conditions.

A few, small studies claim that Ginseng can lower LDL cholesterol levels and raise HDL levels. However, the evidence in favor of cholesterol lowering properties of Ginseng supplements is not at all clear as the results of these studies have not been obtained in subsequent studies.

As with garlic, there is no doubt that taking Ginseng supplements can be beneficial but I would not rely exclusively on it to lower cholesterol levels.

Niacin

Niacin is also known as vitamin B3 or nicotinic acid and is an essential nutrient. This means that the body cannot function properly without it.
Niacin has been shown to decrease LDL and triglyceride levels and significantly raise HDL levels.

However, to achieve this effect Niacin has to be used in very high dosage, which is a multiple of the levels available in supplements. At these elevated levels, niacin can have severe side effects from skin rashes to elevated blood sugar levels, indigestion and liver failure.

The American Heart Association and other health organizations strongly advise that niacin should be taken to lower cholesterol only under supervision of a doctor.

Red Yeast Rice

Red yeast rice is fermented rice with a mould that gives its the red color. It is used in Chinese medicine.

Red yeast rice supplements are sold over the counter. However, they contain naturally occurring lovastatin, a statin that is also found in prescription drugs that have a significant LDL reducing effect.

Like prescription drugs, red yeast rice supplements can have severe side effects such as muscle pain and liver damage. In addition, to avoid falling under FDA regulation some red yeast rice supplements do not declare the relevant content on their packaging. It is, therefore, impossible to know not only how much of the active ingredients they contain but also to what extent we expose ourselves to serious health risks when using red yeast rice.

Tomato Pill

A pill, Ateronon, containing bioavailable lycopene (contained in tomatoes) has recently been marketed. This means that lycopene in the supplement can readily be absorbed by the body.

As yet there are no clinical studies available that confirm the results of the preliminary trials. There are no studies as yet regarding the safety or otherwise of this supplement.

The results from the trials are the basis for the manufacturer’s claims that the supplement inhibits the oxidation of LDL, that is, it inhibits the process that turns LDL into “bad” cholesterol.

In this article, we have seen how natural cholesterol supplements can support your efforts to manage your cholesterol levels with a low cholesterol diet plan. In the section on Cholesterol Supplements as compounds we shall how the combination of ingredients in easily taken tablet form adds yet another weapon in your fight to reduce cholesterol naturally.