Lowering Cholesterol: Diet, Supplements, or Statins?

More than one in 10 Americans have high cholesterol. High cholesterol is a major risk factor for heart disease, the number one killer in Americans.

 

The good news is that high cholesterol levels can be lowered and maintained with a combination of diet, exercise and cholesterol-lowering medications such as statins, according to Marco Gonzalez, MD, Nebraska Medicine neurologist.

 

You can effectively lower your cholesterol levels by combining lifestyle changes, medication, and supplements or natural health products.

 

 

What is Cholesterol?

 

Cholesterol, a waxy, fat-like substance, is essential for your body to build cell membranes, produce certain hormones, and create vitamin D. You get it from food and your liver also makes it.

 

There are two main types: “good” cholesterol (HDL) and “bad” cholesterol (LDL). While your body needs HDL to function well, high levels of LDL increase your risk of heart disease and stroke.

 

For healthy levels, women should aim for HDL of 50mg/dl or higher, and men should target 40mg/dl or higher. Your LDL levels should ideally be 100mg/dl or less.

 

 

Diet, supplements or statins?

 

Your most potent tool against high “bad” cholesterol (LDL) and the risk of heart disease can be dietary changes. If you’re in a low-risk category, your doctor might suggest focusing on diet, natural health products, and exercise to lower your cholesterol. Research indicates that many individuals can reduce their cholesterol levels by 20% to 30% simply through adopting a healthy diet and consistent exercise routine.

 

 

Here are some general lifestyle recommendations to lower your cholesterol levels:

 

Take your diet seriously. The foundation of a healthy diet is eating lean proteins like chicken and turkey, increasing intake of proteins with omega-3 fatty acids like salmon, mackerel and herring and nuts such as walnuts, almonds, pecans and macadamia nuts.

 

Eating less cholesterol and saturated fat can help lower your cholesterol levels.

 

Reduce your saturated fats intake – found in red meat and full-fat dairy products.

 

One of the best ways to do that is by increasing fiber in your diet, which can help lower cholesterol.

 

Increase your intake of high-fiber grains such as barley, whole wheat, flax seeds, bran, and nuts like almonds, pistachios, pecans, and sunflower seeds.

 

Also, incorporate more soluble fibers into your diet, found in foods like Brussels sprouts, beans, oatmeal, apples, and pears. Soluble fibers are particularly helpful because they can reduce how much cholesterol your bloodstream absorbs.

 

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Supplements

 

If diet and exercise alone aren’t enough to lower your cholesterol, or if you need extra support, supplements can be a great option. They offer concentrated natural ingredients, empowering you to make even healthier choices for your body.

 

Although it’s difficult to get your cholesterol down quickly, many people find that taking supplements can help.

 

Soy protein, green tea, probiotic yogurt, flaxseeds, red yeast rice, flaxseed, psyllium and Omega-3 fatty acids from marine sources are some of the best natural products and supplements that may help lower your cholesterol levels.

 

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Statins

 

Statins are prescription medicines that can help lower your cholesterol.

 

“Statins are safe and can reduce cholesterol levels by up to 50%,” says Dr. Gonzalez. Studies have shown that a 20% reduction in LDL cholesterol levels with statin therapy can reduce the risk of cardiovascular disease by 23% to 36%.”

 

If cholesterol levels remain high despite consistent efforts with diet, supplements, and exercise, your doctor might consider statin medication. You may be a candidate for statins, particularly if you have:

 

• A family history of heart disease.

• An intermediate or higher risk of heart disease.

• A history of heart attack or stroke.

• Certain autoimmune diseases like rheumatoid arthritis or metabolic syndrome.

 

 

Your doctor can advise you on the right type for you – whether it’s a supplement or statins – as well as how to take them safely and effectively.