4 science-backed natural supplements that may help manage high cholesterol

Millions of people, including young adults, have high cholesterol, yet few are aware that their cholesterol level is elevated. That's because, in most cases, there are no symptoms or warning signs. The only way to be certain is by taking a blood test. If a person's total cholesterol is 240 mg/dL or higher, it is high.
Having a high cholesterol reading is worrying, because it increases the chances of having plaque accumulation in the arteries. A build up of plaque will ultimately block, or even completely stop the flow of blood, resulting in a heart attack or stroke. Some reasons for having high cholesterol, like age and heredity, cannot be completely reversed. Some changes, like diet and exercise level, can be managed.

Healthy eating and exercising more frequently, are usually the first defense against cholesterol control. Those lifestyle changes, however, are not enough at times by themselves. That is where some supplements enter the picture and can assist a bit further. Supplements will never replace healthy living, but they can certainly fill in and play complementary roles when used properly.

​EPA and DHA are omega-3s, healthy fat forms of fish such as mackerel, sardines, and salmon. Omega-3s were found to reduce triglycerides and improve overall lipid levels in the blood. Triglycerides increase with high cholesterol, and both have been shown to increase one's risk for heart disease.
Most people are not getting sufficient amounts of these healthy fats from their diet. If people are deficient in them, supplementing with omega-3s can be helpful. Other research has determined that blood levels related to cholesterol are improved with the intake of greater than 2 grams of total EPA and DHA per day.

​Plant sterols are food substances found naturally in vegetables, fruits, and whole grains. They function by preventing the absorption of cholesterol from food. When taken daily with food, plant sterols will lower the LDL cholesterol but not lower the good type, HDL.
Plant sterol supplements can be safely used in healthy adults. However, a person with a health condition should consult his or her doctor before using them regularly.

​Psyllium is a type of fiber that traditionally exists in fiber supplements. Psyllium does not get absorbed from the intestine and retains bile acids so that the body can dispose of them. Since bile acids are synthesized with the use of cholesterol, the body disposes of excess cholesterol from the blood in a bid to synthesize more, reducing LDL.
Psyllium has also been shown in humans to lower cholesterol but should be used carefully. It can hinder the intake of nutrients by the body as well as the absorption of certain drugs, so the best thing to do is consult a practitioner of health before consuming it.

​Soy protein will reduce the overall cholesterol and can also raise the HDL cholesterol level. It does so by assisting the liver in reducing its production rate of cholesterol and by increasing the body's ability to remove LDL cholesterol from the blood.
Foods such as tofu, soy milk, soy protein powder, and edamame made from soy can be employed. Evidence supports that intake of soy in food form compared to the supplement form is more effective. People who are non-allergic to soy can increase soy intake in their diet.