Natural ways to lower cholesterol
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Natural Ways to Lower Cholesterol
Plant Sterols and Stanols
Effectiveness of Plant Sterols
Plant sterols are natural compounds found in various plants that have been shown to significantly lower cholesterol levels. The DESCO study demonstrated that a daily supplement containing 2.5 grams of phytosterols significantly reduced total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C) levels in individuals with hypercholesterolemia. Another study confirmed that unesterified plant sterols and stanols, when incorporated into the diet, effectively reduced LDL-C concentrations by up to 16%.
Combined Dietary Approaches
Combining plant sterols with other dietary components can enhance their cholesterol-lowering effects. A study that combined plant sterols, soy protein, and viscous fibers found a significant reduction in LDL-C by 29% in hyperlipidemic subjects. This suggests that a multifaceted dietary approach can be as effective as some cholesterol-lowering medications.
Herbal Remedies
Indonesian Herbs
Several herbs have been identified as effective in lowering cholesterol levels. Avocado leaf extract, soursop leaf extract, red dragon fruit, and rambutan leaf extract have all shown potential in reducing cholesterol without the need for synthetic drugs. These natural remedies offer an alternative for those seeking to manage their cholesterol through diet.
Lingonberry and Blackberry Extracts
Aqueous extracts from lingonberry and blackberry leaves have been found to lower LDL cholesterol levels and increase high-density lipoprotein (HDL) cholesterol. These extracts work by increasing the expression of LDL receptors in the liver, which helps to clear LDL from the bloodstream.
Probiotics
Role of Probiotics
Probiotics are another natural option for lowering cholesterol. Studies have shown that certain strains of probiotics can help reduce cholesterol levels by breaking down bile in the gut, which prevents its reabsorption and thus lowers blood cholesterol levels.
Dietary Modifications
Mediterranean Diet
Adherence to a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, has been associated with greater reductions in LDL-C levels. This diet emphasizes the consumption of plant-based foods and healthy fats, which can significantly improve lipid profiles .
Vegetable Protein and Soluble Fiber
Incorporating vegetable protein and soluble fiber into a low-saturated-fat diet can further reduce cholesterol levels. A study found that increasing vegetable protein (mainly soy) and doubling soluble fiber intake led to significant reductions in total cholesterol and LDL-C.
Conclusion
Natural methods to lower cholesterol include the use of plant sterols and stanols, herbal remedies, probiotics, and specific dietary modifications. Combining these approaches can provide significant improvements in cholesterol levels, offering a viable alternative to synthetic medications. Adopting a Mediterranean diet and incorporating vegetable proteins and soluble fibers can further enhance these benefits.
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