If you decide to take a vitamin or herbal supplement to help lower your cholesterol levels, be sure to check with your doctor first as it may interact with other medications you take. A doctor will know if the supplement will benefit your particular cholesterol levels. Supplements won’t take the place of healthy diet and exercise, and they won’t neutralize your smoking habit or high fat diet. Take them as part of a lifestyle package of healthy living.
All of these supplements, except for prescription niacin, can be found in health food stores and in many supermarkets.
Vitamin B3 (Niacin)
Niacin is a form of Vitamin B3 which is found in foods such as meat, fish, milk, eggs, green vegetables, beans, and cereal grains, but the amount necessary to lower cholesterol is fairly impossible to get through food sources alone. The suggested amount is 2 – 3 grams per day, or 2,000 – 3,000 mg.
The National Cholesterol Education Program recommends niacin as one of the primary treatments for high cholesterol. Studies have shown that niacin lowers LDL cholesterol and triglycerides, and increases HDL cholesterol.
Although niacin is available as a dietary supplement, the American Heart Association cautions patients to only use the prescription form of niacin. It should be used under a doctor’s supervision due to the side effects, of which there are many. The most common of these is hot flashes or flushed skin.
Niacin can increase the effect of medication used to lower blood pressure or cause nausea, indigestion, gas, diarrhea, gout, or worsen peptic ulcers. It can also bring on gout, liver inflammation and high blood sugar.
Oat bran, barley, psyllium seeds, apples, citrus fruits, lentils and beans are particularly effective in lowering LDL cholesterol levels. These bind with cholesterol and escort it out of the body, reducing its absorption in the intestines.
Barley has no reported side effects. Supplement your diet with 3 grams barley oil extract or 30 grams barley bran flour a day.
Oat bran (found in oatmeal and whole oats) may cause gas or bloating. Use up to 150 grams of whole-oat products a day as a soluble fiber supplement.
Omega-3 fatty acids
Fish oil supplements are the safest and most practical way to increase intake of omega-3 fatty acids. 2 to 4 grams each day may reduce triglycerides, which will have the effect of increasing HDL (good) cholesterol levels. Side effects may include a fishy aftertaste, bad breath, gas, nausea, vomiting or diarrhea.
If you are taking blood thinning medication, such as warfarin, be sure to check with your doctor as it may interact with the omega-3 fatty acids.
Garlic extract
About 900 mg/day of garlic extract is reported to be optimal for reducing total cholesterol, LDL cholesterol and triglycerides.
Side effects may include bad breath or body odor, heartburn, gas, nausea, vomiting or diarrhea. If you are taking blood thinning medication, such as warfarin, be sure to check with your doctor as it may interact with high doses of garlic extract.
Flaxseed
Ground flaxseed is a whole grain that may reduce total triglycerides, which has the effect of raising HDL (good) cholesterol levels. Flaxseed binds with cholesterol in the intestine and prevents it from being absorbed. It should be taken with plenty of water to prevent constipation.
The recommended daily amount is 40 or 50 grams. Stir it into cereal or yogurt, or add it to baked goods such as muffins or bread. Look for foods in your grocery store that have flaxseed added, such as baked goods and snack items like flaxseed tortilla chips.
Possible side effects of ground flaxseed are gas, bloating or diarrhea. If you are taking blood thinning medication, such as warfarin, be sure to check with your doctor as it may interact with high doses of ground flaxseed.
Sources:
http://www.mayoclinic.com/health/cholesterol-lowering-supplements/CL00013
http://altmedicine.about.com/od/highcholesterol/a/highcholesterol.htm
http://www.all-about-lowering-cholesterol.com/how-to-lower-cholesterol-naturally.html
http://www.cspinet.org/nah/novnah.htm
http://www.webmd.com/cholesterol-management/guide/high_cholesterol_alternative-therapies
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