How to Lower Cholesterol Naturally: Foods and Herbs That Support Healthy Levels

For years the standard advice for cholesterol was to keep fat low and to avoid eggs and oily foods. The picture has shifted. We now understand that the type of fat matters far more than fat in general, and that some of the most useful foods for healthy cholesterol are the ones once told to avoid.

A quick word on HDL and LDL

Most people know that HDL (high-density lipoprotein) is the beneficial cholesterol, while LDL (low-density lipoprotein) is the one we want to keep in check. HDL can sit low in a diet high in trans fats, so those processed fats are best minimised. What we want instead are more of the beneficial oils.

Eggs, often blamed in the past, are now widely considered fine in moderation, and recent Harvard research found no clear link between eggs and high cholesterol. From a naturopathic perspective, the question of how you eat matters as much as what you eat. For some people, cholesterol that runs high is not diet related at all, and managing stress becomes part of the picture.

The most supportive foods tend to be high in fibre, rich in beneficial essential fatty acids, and nourishing to the nervous system and adrenals.

Foods that support healthy cholesterol

Oats

Oats (Avena sativa) are a wonderful place to start. As well as being studied for their role in lowering LDL cholesterol, oats are a classic nervine tonic, traditionally valued for supporting a frazzled nervous system. Their benefit appears to come from more than the well-known beta-glucan fibre alone, with the proteins, lipids and oat sterols all playing a part (Guo et al, Lipids Health Dis 2014). For an extra fibre boost, add apples, pears or prunes to your morning bowl. If you are gluten sensitive, choose oats labelled gluten free.

Whey protein

Studies have found that people supplemented with whey protein showed lower LDL and total cholesterol. Whey is the more easily tolerated part of milk protein for many people, compared with casein. Its amino acids also support neurotransmitter production, which helps keep brain chemistry in balance and may ease stress.

Beneficial fats

Healthy fats are central. Omega 9, found in avocados and cold-pressed extra virgin olive oil, is highly worth including, with a therapeutic range of around 1 to 2 tablespoons a day to help balance HDL and LDL. Oily fish such as salmon and sardines are rich in omega 3, as is flaxseed oil, and these can be part of a daily balanced diet.

Legumes and beans

Kidney beans, adzuki beans and pinto beans are high in fibre, nourishing and supportive of healthy cholesterol. Add them to salads and vegetables dressed with the healthy oils above. The Heart Foundation notes that consuming plant sterols (phytosterols) daily may help adults lower LDL by up to 10 per cent, depending on age. Plant sterols are found in vegetable oils, nuts and legumes.

Garlic

Garlic has a long traditional use as a food for supporting healthy cholesterol and blood pressure. A common suggestion is 1 to 3 cloves of raw garlic a day, chopped and stirred through food at serving, or added to a healthy oil as a salad dressing.

Herbs traditionally used

Several herbs have a traditional history of supporting people who tend toward high cholesterol, including fenugreek, globe artichoke, green tea, gymnema and turmeric. These can be taken as a herbal tincture or enjoyed as a herbal tea. As with any herbal medicine, the right choice and dose depends on the individual, which is something a consultation can help work out.

Bringing it together

Eating for healthy cholesterol is rarely about a single food. It is the steady pattern of high-fibre foods, beneficial oils, legumes and a calm nervous system that does the work over time. Because stress can play a role for some people, supporting the mind and mood is often part of the plan too.

This article appeared in the April to May 2018 issue of Nature & Health.

This article is general information and not a substitute for individual advice. Please speak with a qualified practitioner before starting any herb or supplement.