How to Lower Cholesterol with Supplements
What are the best supplements for heart-health?
There’s an overload of information on the internet on the best supplements for heart health. This is a review of natural ingredients commonly found in dietary supplements that target heart health. This review hopes to shed light on which supplements help and which ones don’t.
Should I be taking supplements?
You may be new to the cholesterol-conscious lifestyle, or you have been trying to attain healthy cholesterol levels for a long time. Whether your goal is to maintain a healthy heart or actively lower cholesterol, there are supplements that can help. Here is a list of the most common ingredients found in heart supplements and how they help.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like substance produced in our cells and it is an essential substance for functional cell maintenance.¹ Low levels of CoQ10 have been linked with heart disease, brain disorders, diabetes, and cancer. As we get older, our bodies produce less of CoQ10, so it is important increase CoQ10 intake over time.
Where is it found? High levels of CoQ10 are found in organ meats such as liver and kidney. However, organ meats contain high levels of cholesterol, which is a risk factor for heart disease. CoQ10 levels are also high in beef, chicken, fish, fruits and vegetables. Of these sources the healthiest ways for those with high cholesterol to increase CoQ10 intake is by consuming fish, or fruits and vegetables such as cauliflower and strawberries.
How does it work? CoQ10 works in cell pathways that convert food into energy and by protecting against damage from free radicals2. The latter function is important because heart disease arises from oxidative damage to coronary blood vessels. Such damage leads to LDL (bad cholesterol) deposits in the blood vessels that supple the heart which in turn causes heart attacks. CoQ10 might function to reduce the chance of a heart attack by protecting against such damage.
Omega-3 and Fish Oils
Omega-3 fatty acids are a source of unsaturated fats known to reduce inflammation and have beneficial effects on the body. It is thought to prevent against damage to blood vessels that lead to heart diseases.
Where is it found? Sources of beneficial omega-3s are fish such as salmon, sardine, mackerel and cod. The U.S. Food and Drug Administration (FDA) recommends fish as part of a healthy diet. Adults should eat at least two servings of omega-3 rich fish a week³.
What are the benefits? Omega-3 can benefit the heart by decreasing triglycerides and reducing the risk of heart disease.
How does it work? Fish oils are used in medical practice to help people with elevated triglycerides, but it does not reduce high cholesterol. Typically, the fish oil supplements we find at stores do not contain enough active ingredients to decrease triglyceride levels. Doctors recommend consuming your omega-3’s through a diet that includes fish.
Beta-Glucan
Oatmeal is the gold standard among foods that lower cholesterol. The key component that allows oatmeal to have its powerful benefits is a fiber called beta-glucan. This soluble fiber is indigestible, allowing it to bind to cholesterol and carry it out when it passes out of the intestines.
Where is it found? Like many fibers, beta-glucan is found in oats, bran, wheat, barley, and other sources of whole grains. It is not naturally produced by the body and is ingested either through food intake or supplements.
What are the benefits? Beta glucan is linked to improving cholesterol levels and reducing risk of heart disease.
How does it work? Beta glucan is a type of soluble fiber. When it enters the intestine, it turns gooey and binds to fat and cholesterol in the diet. Thus, it reduces the absorption of fat and cholesterol into the body.
Olive Leaf Extract
The difference between olive leaf extract and olive oil comes down to their sources–whereas the first is pressed from the leaves of the tree, the oil is extracted from the fruit. While both are beneficial, olive leaf extract’s abundance of oleuropein gives it an extra boost for health since this substance has cardioprotective and anti-inflammatory properties.
Where is it found? Oleuropein is the shield of the leaf that protects the plant from heat and predators but when olives go through refinement to make oil, they are stripped of most of the Oleuropein. Therefore, olive leaf extract with its higher concentration of oleuropein has greater benefits than olive oil itself.
What are its benefits? Oleuropein is shown to have protection against cancer and cognitive decline. Research also shows that olive leaf extract helps prevent LDL cholesterol build up in the arteries. By decreasing LDL and lowering blood pressure, it also helps reduce risk of heart disease. Previous studies show that animals who were fed the extract for eight weeks had significantly decreased cholesterol levels.4
How does it work? In the study rats that were fed a high fat and high carbohydrate diet for four months. Rats that were fed olive leaf extract had improved cardiovascular and metabolic health, whereas the rats in the control group developed signs of fat deposition, heart and liver issues, and cardiac stiffness. This study suggests that olive leaf extracts can reduce the risk of heart disease.
Grape Seed Extract
Various parts of grapes have been used for medicinal purposes since the time of Ancient Greece. Today, we know that grape seed extract contains Oligomeric Proanthocyanidin Complexes (OPCs), a powerful antioxidant that supports circulation and reduces the risk for heart disease.
Where is it found? Grape seed extract is derived from ground-up seeds of red wine grapes. It is made by removing, drying, and pulverizing the seeds. It is difficult to attain the health benefits OPCs by eating grapes due to its low concentration in the seed.
What are its benefits? The antioxidants in grape seed extract are beneficial for several conditions, not only limited to cardiovascular disease. It reduces swelling caused by injury and helps with eye disease related to diabetes. These antioxidants also appear to have free-radical protection that can help reduce inflammation and protect healthy cells against toxins and radiation. Most importantly for the heart, OPCs may protect against of the arteries and reduce cholesterol.
How does it work? The underlying cause of many medical conditions is due to oxidative stress. The antioxidants in grape seed extract possess protective qualities. This prevents cell damage of arteries and oxidation of LDL in the blood vessels which can lead to heart disease.
Red Yeast Rice Extract
Red yeast rice extract has been used in many Asian countries as far back as the Tang Dynasty as traditional medicine for invigorating the body, aiding in digestion, and revitalizing the blood. Nowadays, red yeast rice extract has proven to be an effective agent in significantly lowering levels of cholesterol, specifically reduce low-density lipoprotein (LDL), or “bad” cholesterol.
Where is it found? Red yeast rice is made a bright red purplish color by cultivating rice with a mold, Monascus purpureus, for 3-6 days at room temperature. In a controlled environment, high levels of active ingredients are formed, and the rice turns reddish-purple.
What are its benefits? Research has shown that red yeast rice extract can help lower cholesterol levels since it contains the compound, monacalin K. This reduces the risk of cardiovascular diseases like heart attack. Multiple studies have shown that taking red yeast rice extract daily can LDL levels.
How does it work? Red yeast rice extract contains naturally derived compounds that are created in the fermenting process that prevents the body from making excess cholesterol. The compounds, such as monacolin K, can achieve similar effects as statin drugs.
Taking supplements for lowering cholesterol have potential benefits to your heart health. However, it is important to take the correct dosage to achieve the maximum effects. Simply taking several pills of each might reduce your cholesterol. If you are tired of taking a handful of supplements a day and see minimal results, consider switching to Naturachol. It contains heart-healthy nutrients: red yeast rice extract, beta-glucan, CoQ10, and grape seed extract in one pill and may help lower your cholesterol in only 30 days. Click here to learn more.*
References
1 Martin, Seth Shay. “The Truth About 4 Popular Heart Health Supplements.” John Hopkins Medicine, John Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-about-4-popular-heart-health-supplements.
2 Garrido-Maraver, Juan et al. “Clinical applications of coenzyme Q10.” Frontiers in bioscience (Landmark edition) vol. 19 619-33. 1 Jan. 2014, doi:10.2741/42313.
3 Omega-3 in fish: How eating fish helps your heart. (2019, September 28). Mayo Clinic. Retrieved March 16, 2022, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
4 “Olive Leaf Extract Improves the Atherogenic Lipid Profile in Rats Fed a High Cholesterol Diet.” Wiley Online Library, John Wiley & Sons, Ltd, 29 Aug. 2015, https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.5445/.
