Cholesterol is essential for health, aiding hormone production, digestion, and vitamin D synthesis. However, excess cholesterol can be dangerous, leading to high blood cholesterol levels. Sources of Cholesterol
- Liver: Produces all the cholesterol your body needs.
- Diet: Animal-based foods (meat, eggs, dairy) contain cholesterol and unhealthy fats, which may increase levels.
Types of Cholesterol
- LDL (Bad Cholesterol): Can cause artery plaque buildup, leading to:
- Heart attacks
- Strokes
- Peripheral artery disease
- VLDL (Very Bad Cholesterol): Rich in triglycerides, contributing to heart disease.
- HDL (Good Cholesterol): Helps remove excess cholesterol, reducing heart disease risk.
Lifestyle Changes and Diet for High Cholesterol
- DASH Diet: Focuses on low sodium, lean proteins, and whole foods to reduce blood pressure and cholesterol.
- Ornish Diet: A strict vegetarian plan that eliminates oils and animal products, proven to lower LDL cholesterol but hard to maintain.
- Portfolio Diet: Adds nuts, plant protein, fiber, and plant sterols, reducing cholesterol by up to 30%.
Evidence-Based Supplements to Combat High LDL-C
Natural supplements are gaining interest as a holistic approach to managing high LDL cholesterol alongside diet, exercise, and medication. Research suggests they may support heart health and lipid control.
Garlic – dried garlic or fresh garlic.
Garlic has been marketed as a cholesterol-lowering agent. However, because it is not a licensed medication, there is insufficient evidence to recommend garlic therapy as an effective lipid-lowering agent. However, there is no evidence to suggest it is harmful. The current available data support the likelihood of garlic therapy being beneficial over a short period (Silagy & Neil, 1994).
Dietary Soluble Fibers
