High Cholesterol? Here are 10 Ways To Control it Naturally

1.      Plant Sterols and Stanols: These compounds are similar in structure to cholesterol and can help block cholesterol absorption in the intestines. According to a 2015 meta-analysis of 49 randomized controlled trials, taking 2 grams of plant sterols or stanols per day can lead to an average reduction in LDL cholesterol of 10%.

2.      Omega-3 Fatty Acids: Studies have found that omega-3 fatty acids can help lower triglycerides and increase HDL cholesterol. According to a 2018 meta-analysis of 40 randomized controlled trials, taking omega-3 supplements can lead to an average reduction in triglycerides of 14.5% and an average increase in HDL cholesterol of 1.5%.

3.      Soluble Fiber: Soluble fiber binds to cholesterol in the intestines, preventing it from being absorbed into the bloodstream. According to a 2017 meta-analysis of 49 randomized controlled trials, taking 2-10 grams of soluble fiber supplements per day can lead to an average reduction in LDL cholesterol of 3%.

4.      Niacin (Vitamin B3): Niacin can help lower LDL cholesterol and triglycerides while increasing HDL cholesterol. According to a 2014 meta-analysis of 70 randomized controlled trials, taking niacin supplements can lead to an average reduction in LDL cholesterol of 10% and an average increase in HDL cholesterol of 13%.

5.      Red Yeast Rice: Red yeast rice contains a natural form of lovastatin, a cholesterol-lowering drug. According to a 2019 meta-analysis of 20 randomized controlled trials, taking red yeast rice supplements can lead to an average reduction in LDL cholesterol of 23%.

6.      Coenzyme Q10: Coenzyme Q10 is a nutrient that helps support heart health and may help reduce inflammation. According to a 2018 meta-analysis of 12 randomized controlled trials, taking coenzyme Q10 supplements can lead to an average reduction in total cholesterol of 17 mg/dL.

7.      Garlic: Garlic contains compounds that can help lower cholesterol and reduce inflammation. According to a 2013 meta-analysis of 39 randomized controlled trials, taking garlic supplements can lead to an average reduction in total cholesterol of 17 mg/dL.

8.      Berberine: Berberine is a compound found in several plants that has been shown to lower cholesterol levels. According to a 2020 meta-analysis of 11 randomized controlled trials, taking berberine supplements can lead to an average reduction in total cholesterol of 32 mg/dL.

9.      Artichoke Leaf Extract: Artichoke leaf extract contains compounds that can help lower cholesterol and improve liver function. According to a 2013 meta-analysis of 11 randomized controlled trials, taking artichoke leaf extract supplements can lead to an average reduction in total cholesterol of 15 mg/dL.

10.  Vitamin D: Vitamin D deficiency has been linked to high cholesterol levels. According to a 2019 meta-analysis of 14 randomized controlled trials, taking vitamin D supplements can lead to an average reduction in total cholesterol of 4.4 mg/dL.

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