When it comes to managing high cholesterol levels, medication like statins may not be the only option. There are a variety of natural ways to lower your cholesterol levels without the risk of side effects. Here are six effective methods to consider:
- A diet low in saturated fats has been shown to lower total cholesterol levels and LDL cholesterol levels. A study published in the American Journal of Clinical Nutrition found that a diet high in monounsaturated fats, such as olive oil, can lower total cholesterol levels by up to 14% and LDL cholesterol levels by up to 23%.
- Soluble fibre has been shown to be effective in lowering cholesterol levels. A meta-analysis of 38 studies published in the American Journal of Clinical Nutrition found that consuming 5-10 grams of soluble fibre per day can lower LDL cholesterol levels by 5-10%.Soluble fibre can be found in oats, peas, beans, apples, citrus fruits , carrots and barley
- Niacin, also known as B3, has been shown to be effective in lowering cholesterol levels. Try using intermediate time-release niacin and take it in the evening, as most cholesterol synthesis occurs during sleep.
- Plant sterols and stanols have been shown to lower cholesterol levels. A meta-analysis of 41 trials published in the American Journal of Clinical Nutrition found that an intake of 2 grams of stanols or sterols per day can reduce LDL cholesterol by 10%. Plant stanols are naturally found in small amounts in plant foods such as wholegrains, nuts, seeds, fruit, vegetables, beans, lentils and vegetable oils.
- Pantethine, B5 has been shown to significantly reduce cholesterol levels. A study published in the Journal of Lipid Research found that 900 mg per day of pantethine can lower total cholesterol by 19%, LDL cholesterol by 21%, and increase good HDL cholesterol by 23%.
- Garlic has been shown to lower cholesterol levels. A meta-analysis of 12 randomised controlled trials published in the Journal of Nutrition found that daily supplementation with garlic can lower total cholesterol levels by about 10-12%.
If you're looking for a natural way to lower your cholesterol levels, consider incorporating these methods into your lifestyle.
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