Learning how to lower cholesterol naturally doesn’t have to be a challenge. Use these simple guidelines to help manage your cholesterol without medicine.
Heart disease consistently ranks as one of the most prevalent and dangerous chronic diseases. To help, many doctors prescribe medications like statins to prevent build-up in the arteries and keep the cardiovascular system functioning well.
Statins can be helpful and may even save lives, but are they really the answer to our heart disease epidemic?
The truth is that statins are not for everyone and can come with unwanted side effects. If you want a more natural and proactive approach to protecting your heart, read on to learn how to lower your cholesterol without using statins.
Cholesterol and Heart Health: Why Does it Matter?
Before learning how you can lower your cholesterol, it’s important to understand what cholesterol is.
While it gets a bad rap, cholesterol is actually a vital substance naturally found in your blood. This waxy substance is used to build resilient cell membranes, produce certain hormones, and make vitamin D.
However, like most things in life, you can have too much of a good thing. Having high levels of cholesterol has been shown to increase the risk of heart disease. Why? Elevated cholesterol levels lead to fatty deposits in your blood vessels. This closes off the vessels which makes it harder for enough blood to flow through your arteries, and paves the way for heart attacks or strokes.
Types of Cholesterol
There are three different types of cholesterol, and having too much of one or too little of another can determine how healthy your cardiovascular system is:
> LDL (Low-Density Lipoprotein)
Often referred to as ‘bad’ cholesterol, LDL can build up in the walls of your blood vessels, leading to a narrowing and blockage of these vessels. This accumulation is a significant risk factor for heart disease.
> HDL (High-Density Lipoprotein)
Known as ‘good’ cholesterol, HDL helps remove other forms of cholesterol from your bloodstream. High levels of HDL cholesterol can lower your risk for heart disease and stroke.
> Triglycerides
Another type of fat in your blood, high levels of triglycerides can also increase the risk of heart disease, especially when combined with low HDL or high LDL cholesterol.
How High is Too High?
High cholesterol is often detected through functional lab testing, which can offer insights into managing cholesterol levels more effectively. When total cholesterol levels reach above 200 mg/dL, that typically signals hyperlipidemia. Here’s a breakdown of healthy – and unhealthy – cholesterol levels:
> Total cholesterol
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> LDL cholesterol
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> HDL cholesterol
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Using Functional Lab Testing to Track and Manage High Cholesterol
Functional lab testing plays a crucial role in both detecting and managing high cholesterol. These tests use your body’s unique data (usually through a blood sample) to provide a detailed profile of your cholesterol levels, including LDL, HDL, total cholesterol, and triglycerides.
With functional lab testing, you can:
- Detect imbalances before they become major health issues.
- Create a personalized approach to lowering cholesterol based on your unique biochemistry.
- Track how well lifestyle changes or treatments (including medical statins and natural statins) are working in managing cholesterol levels.
- Take preventive measures to maintain your optimal heart health.
What’s Wrong with Statins?
Statins are a group of medicines (think Lipitor, Crestor, or Altoprev) that are commonly prescribed for lowering cholesterol. They work by inhibiting an enzyme in your liver that’s responsible for making cholesterol, so there is less circulating in your blood.
These medications have become a go-to treatment because they are highly effective at reducing LDL (“bad”) cholesterol, and therefore reducing the likelihood of heart attacks and strokes.
While statins can be a particularly beneficial choice for individuals with a history of heart disease or those at high risk, they aren’t for everyone due to the potential risk of side effects:
> Muscle Pain and Weakness
This is the most common complaint and can range from mild soreness to debilitating pain.
> Increased Blood Sugar Levels
Statins may slightly elevate blood sugar levels, which could lead to the development or worsening of type 2 diabetes.
> Liver Damage
Although rare, statins can cause an increase in liver enzyme production, indicating liver inflammation.
> Digestive Problems
Nausea, diarrhea, and constipation can occur in some patients.
> Neurological Side Effects
Some people may experience memory loss or confusion.
> Potential Drug Interactions
Statins can interact adversely with certain medications.
If you are at low risk of heart disease, have only slightly elevated cholesterol levels, or simply want to prevent heart disease in the future, natural alternatives may be a better choice for you.
Why Traditional Medicine Uses Statins to Lower Cholesterol
In the world’s most renowned traditional medical systems, high cholesterol and heart disease have been treated naturally for centuries.
Rather than use prescription medicines, these traditions use herbal remedies that naturally bring cholesterol levels into balance. They often work in a similar way to medical statins, by blocking a substance your body needs to make cholesterol.
For instance, Traditional Chinese Medicine (TCM) has long used botanicals and extracts to enhance the flow of blood through the body, reduce accumulation in the vessels, and improve overall heart health. Ayurveda, the ancient Indian medical system, uses natural herbs to balance the body’s doshas (energetic forces) and promote overall wellness, including heart health. In the West, native herbs and plants are used as teas and tinctures to lower cholesterol levels, encourage blood flow, and protect the heart.
5 Natural Statins to Lower Blood Cholesterol
Let’s explore some of the key natural statins used throughout history and today:
1) Omega-3 Fatty Acids
When you think “healthy fats,” you likely think of foods that contain omega-3s (like avocados, mackerel, salmon, flax oil, and walnuts). These foods help you lower triglyceride levels to keep cholesterol in balance and your blood vessels clear.
One of the best ways to ensure you get enough healthy omega-3 fatty acids is through a daily supplement like Aceva’s Omega-3 Plus. Unlike other fish oil supplements, Omega-3 Plus is highly absorbable, easy to digest, and causes no fishy aftertaste or burps. Along with supporting your heart health, this supplement also improves brain health, skin quality, and immunity.
2) Red Yeast Rice
Red yeast rice is a food and medicinal product that comes from the yeast that grows on rice. It has been a staple of traditional Chinese culinary medicine for improving heart health for centuries. Today, we know that red yeast rice contains monacolin K, a compound that is chemically identical to the active ingredient in some statin drugs. This means it can help lower LDL cholesterol naturally, while also reducing some digestive issues like heartburn and diarrhea.
3) Psyllium
Psyllium has a fibrous, mucilaginous texture that has made it a go-to natural remedy for issues like constipation. As the fiber in psyllium binds to fats in the intestine, it can also help reduce harmful LDL cholesterol. While psyllium is a great supplement to improve your digestion and cholesterol levels, eating a wide variety of high-fiber foods can also help.
4) Fenugreek
Fenugreek is most often used as an aromatic ingredient in Indian cooking, but this tiny seed also shows potential for lowering cholesterol levels. Like psyllium, fenugreek seeds contain soluble fiber which helps reduce the absorption of cholesterol in the intestines.
5) Garlic
Adding extra garlic to your sauces and stir-fries won’t just boost your immunity – it may also enhance your heart health. Garlic has been used for centuries for its antimicrobial and digestion-boosting properties. Research also shows this delicious ingredient may help lower cholesterol, prevent blood clots, reduce blood pressure, and protect against heart disease.
Lifestyle Changes to Lower Cholesterol Naturally
Your cardiovascular system is a powerful machine. It needs fuel, exercise, and regular maintenance to keep it running smoothly. While natural statins can give your system a helping hand, the best way to maintain healthy cholesterol levels is through a heart-healthy lifestyle. Make these simple practices habits you look forward to, and your heart will thank you!
1) Eat for your heart.
A heart-healthy diet is key to managing cholesterol and preventing cardiovascular issues. What makes a heart-healthy diet? Wholesome, well-rounded diets like the Mediterranean Diet or Anti-inflammatory Diet are great starting points. These tend to include plenty of fruits, vegetables, whole grains, healthy fats, and lean meats.
It’s also important to include fruits and vegetables that are rich in dietary fiber, which keeps your cholesterol levels balanced. Try swapping refined carbs like white bread or white rice with more whole grains like oats and barley – these contain soluble fiber, which reduces the absorption of cholesterol in your bloodstream.
Lean meats (like poultry and fish) and plant-based proteins (like nuts and legumes) are also key, as they provide essential proteins without the high levels of saturated fat (and therefore LDL cholesterol) found in some red meats.
2) Get a personalized meal plan with functional lab testing and individualized nutrition.
Sometimes “eating right” can be confusing. This is because what’s good for one person isn’t always best for another. That’s where functional nutrition for heart health comes in. A functional nutrition plan is a personalized dietary approach based on your unique functional lab results and health needs.
Understanding your body’s specific needs is vital in managing cholesterol. Functional lab testing provides a comprehensive look at your cholesterol levels, including LDL, HDL, and triglycerides, as well as other important markers of your heart’s health.
Our team of functional nutritionists can also help you pinpoint what nutrients your body is lacking, any potential food sensitivities, and other insights to help design a strategic eating plan for your body. You’ll learn what types of food to eat and avoid, the best portion size, and meal timing for cholesterol management and overall well-being.
3) Get your blood flowing with regular exercise.
Even the healthiest diet won’t keep you well if you live a sedentary lifestyle. Regular physical activity is not only essential for good circulation, but it also helps you bolster your heart health. Studies show that exercise helps boost your body’s HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. Don’t love exercise? Get motivated with these tips.
4) Ditch the cigarettes.
Quitting smoking is essential for improving HDL cholesterol levels and overall cardiovascular health. While it may be easier said than done, putting effort into quitting will bring immediate benefits to your heart and blood vessels. In fact, many people start to feel more energized and balanced within a few days. If you’re ready to quit, consider accessing one or more of the many resources that are available to help make quitting stick, such as counseling or acupuncture.
5) Maintain your well-being with chiropractic care.
Did you think chiropractic was just for back pain? Think again. Chiropractic care can be an integral part of a holistic approach to improve overall health, including heart health. Regular chiropractic adjustments may help reduce stress levels, improve nerve function, and enhance overall well-being, all of which support your cardiovascular function.
Take Control of Your Cholesterol with AlignLife
A healthier heart leads to a healthier life. And a healthier heart starts with balanced cholesterol levels!
If you’re struggling to maintain your heart health, lower your cholesterol, or want an alternative to traditional statin medications, there are plenty of natural cholesterol-lowering supplements, foods, and lifestyle habits to help you find your balance.
At AlignLife, our expert team can help you identify your current cholesterol challenges. Then create a strategic and personalized plan to effectively lower your cholesterol and enhance your heart health naturally.
Ready to give your heart the support it deserves? Schedule a visit with an AlignLife chiropractor near you to learn more about heart health, cholesterol, and functional lab testing.
