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Natural Cholesterol-Lowering Nutrients
Certainly the simplest dietary route for reducing a fat and cholesterol problem is to increase foods of plant origin and decrease those from animals. Omega-3 fish oils are an exception, although even these may be replaced with certain plant oils.
The following items have been shown to have naturally-derived cholesterol lowering properties. References are marked (specific journal articles are in parentheses). These natural ingredients help to lower the "bad" LDL cholesterol (and/or to raise the "good" HDL cholesterol):
Foods:
oat bran
soy protein (1) (contains lecithin and found in most legumes -- beans, peas and lentils but especially soybeans)
raw carrot (2)
yogurt (3)
garlic (4)
high-chromium brewer's yeast (5)
onions (6)
whole grains (for the plant fiber)
Botanicals:
alfalfa (7) 1 to 3 grams daily
ginger (8) 1 gram daily
pectin (9) 2 to 3 grams daily
psyllium
guar gum (10)
Nutrients:
niacin 125 mg to 500 mg twice daily in sustained-release capsules
vitamin C (11) 3 grams daily taken throughout the day
lecithin (12) 1 well-rounded tablespoon daily
phosphatidyl choline (a component of lecithin)
choline
inositol
magnesium (13) 200 to 400 mg daily
calcium (14) 600 to 1000 mg daily
chromium (15) 500 to 1000 mcg daily
vitamin E (16) 400 to 1200 IU daily
copper (17) 4 to 8 mg daily
chondroitin sulfate (18) 1 to 3 grams daily
pantethine (19) 300 to 900 mg daily
L-carnitine (20) 250 mg taken three or four times daily (probably the best effective)
iodine (21)
fish oil (22) 3 to 5 grams daily
flaxseed oil 4 to 6 grams daily
vanadium
sitosterols 500 to 1000 mg daily
The amount of ingredients listed are the daily amounts necessary to consume if no other cholesterol-lowering ingredient is also consumed. If you take multiple ingredients from the above list, the doses necessary to achieve reduced cholesterol should be lowered accordingly. It is always best to have a well-rounded and balanced nutrient intake.
Certainly the simplest dietary route for reducing a fat and cholesterol problem is to increase foods of plant origin and decrease those from animals. Omega-3 fish oils are an exception, although even these may be replaced with certain plant oils.
The following items have been shown to have naturally-derived cholesterol lowering properties. References are marked (specific journal articles are in parentheses). These natural ingredients help to lower the "bad" LDL cholesterol (and/or to raise the "good" HDL cholesterol):
Foods:
oat bran
soy protein (1) (contains lecithin and found in most legumes -- beans, peas and lentils but especially soybeans)
raw carrot (2)
yogurt (3)
garlic (4)
high-chromium brewer's yeast (5)
onions (6)
whole grains (for the plant fiber)
Botanicals:
alfalfa (7) 1 to 3 grams daily
ginger (8) 1 gram daily
pectin (9) 2 to 3 grams daily
psyllium
guar gum (10)
Nutrients:
niacin 125 mg to 500 mg twice daily in sustained-release capsules
vitamin C (11) 3 grams daily taken throughout the day
lecithin (12) 1 well-rounded tablespoon daily
phosphatidyl choline (a component of lecithin)
choline
inositol
magnesium (13) 200 to 400 mg daily
calcium (14) 600 to 1000 mg daily
chromium (15) 500 to 1000 mcg daily
vitamin E (16) 400 to 1200 IU daily
copper (17) 4 to 8 mg daily
chondroitin sulfate (18) 1 to 3 grams daily
pantethine (19) 300 to 900 mg daily
L-carnitine (20) 250 mg taken three or four times daily (probably the best effective)
iodine (21)
fish oil (22) 3 to 5 grams daily
flaxseed oil 4 to 6 grams daily
vanadium
sitosterols 500 to 1000 mg daily
The amount of ingredients listed are the daily amounts necessary to consume if no other cholesterol-lowering ingredient is also consumed. If you take multiple ingredients from the above list, the doses necessary to achieve reduced cholesterol should be lowered accordingly. It is always best to have a well-rounded and balanced nutrient intake.
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