Cholesterol is a type of fat that circulates in our blood. It has an important role in the body as it helps to build our cell walls and is also involved in the production of some of our hormones. However, when there is too much of it in our blood, it can build up and impact on our cardiovascular health.
There are two types of cholesterol in the body:
- HDL also known as ‘good cholesterol’
- LDL also known as ‘bad cholesterol’
For cholesterol balance we need more of the good and less of the bad. Diet, exercise and healthy liver function are key, while supplements such as omega 3 and red yeast rice can also help to support a healthy cholesterol balance.
Supplements that help with cholesterol management include:
Omega-3 Fish Oil - provides essential fats to support healthy levels of HDL
Lecithin - supports the liver for healthy cholesterol clearance
Red Yeast Rice - supports healthy HDL production by the liver
Flaxseed and Psyllium fibre - help with healthy cholesterol clearance and excretion
CoQ10 - a protective antioxidant, which supports cardiovascular health
Foods that lower cholesterol
Consuming high fibre foods such as pumpkin, kumara, pears and flaxseeds can help to reduce cholesterol and support a better balance of cholesterol in our body. Foods high in healthy omega-3 fatty acids such as chia seeds, hemp seed, salmon and mackerel can also help to support healthy cholesterol levels as well as lower the level of triglycerides in our body. When it comes to healthy cholesterol balance, it’s important to remember the liver. This is because the liver both makes cholesterol and clears it from our blood. While there are many liver support supplements available, foods such as globe artichoke, beetroot, carrot and leafy green vegetables also help to support healthy liver function.
Diet is important to consider when thinking about how to lower cholesterol, as dietary changes can help us reduce cholesterol overall intake. These include cutting down on animal fats, like the fat on meat and in dairy products.
If you are taking cholesterol meds and want to take a supplement, it’s important to check for interactions and have your cholesterol levels regularly monitored.
