How to Reduce Your Cholesterol...Without Meds

There was an interesting article in the latest UC Berkeley Wellness Letter (Aug 2009) on how to lower your cholesterol without medication. Or at least, which myths about lowering your cholesterol are actually true?

Niacin: Niacin is actually a drug and is sold by prescription as well as over the counter. "It's a proven way to lower LDL by up to 30%, and unlike statins, it also substantially boosts HDL ("good") cholesterol and reduces triglycerides (fats in the blood). Be careful: Niacin products can increase the risk of liver damage. Begin niacin therapy only under a doctor's supervision.

Sterols or Stanols: These are plant compounds which interfere with the absorption of dietary cholesterol. It's seems worth trying, as the FDA has allowed its sale and the claim that the dose will reduce the risk of heart disease if they supply at least 400 milligrams of sterols per serving, for a daily dose of 800 mg.

Soluble Fiber Supplements: Everyone knows that fruit, vegetables and grains rich in soluble fiber is good for lowering cholesterol. Psyllium is part of this, a seed grain sold as a laxative and fiber supplement, and can lower LDL by 5 to 15%. However, it takes high doses to get that kind of response, and such doses can cause gas and bloating - so start with a low dose.

Red Yeast Rice Extract: This extract is made by fermenting red yeast on rice, and it's long been used in Asia as a heart treatment. It actually contains a statin compound, lovastatin, and is sold over the counter as brand name Mevacor. It may be effective, but it's safer to take prescription quality statin under a physician's care.

Fish Oil Supplements: The omega-3 fats in fish have a lot of potential cardiovascular benefits, but they are not known for lowering cholesterol.

Garlic: Inconsistent results on garlic studies. Eat garlic if you like it, but not to lower cholesterol.

Guggul Extract (Guggulipid): Guggul is a gummy resin from a tree in India. Extract guggulipid is approved as a drug to lower cholesterol and triglycerides. However, two well-designed studies found no lowering of LDL, but did not frequent side effects. Not recommended.

Policosanol: Policosanol is usually derived from sugar cane or beeswax. Policosanol is made in Cuba, and most of the studies have been conducted there. Independent studies apart from the Cuban ones have found it ineffective. The supplement is usually combined with other ingredients, making it unsafe.

Artichoke Leaf Extract: A recent review by the Cochrane Collaboration states that results aren't convincing. Not recommended.