Attain and Maintain Healthy Cholesterol Levels, Naturally! - Wakunaga of America

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Attain and Maintain Healthy Cholesterol Levels, Naturally!

High cholesterol. It’s one of the most common health conditions in America. In fact, 86 million people over the age of 20 have less than healthy cholesterol levels.

Another 25 million have cholesterol levels that are officially classified as high.1  Of even more concern, about 40 percent of these folks don’t even know they have high cholesterol.2

What is Cholesterol and Why Does It Matter?

Cholesterol is a wax-like fatty substance produced in the liver and it’s actually essential for good health. In fact, the body uses cholesterol to build cell membranes and make hormones like estrogen, testosterone, and the adrenal hormones. It’s also critical for a well-running metabolism and for the synthesis of vitamin D.3  But cholesterol isn’t always beneficial-especially when you have too much of the wrong type.

There are several types of cholesterol: HDL, LDL, and total cholesterol. HDL, or high density lipoprotein, is considered beneficial since it absorbs other forms of cholesterol and carries them back to your liver so it can be excreted from your body. LDL, or low-density lipoprotein, is often called “bad” cholesterol because high levels contribute to the buildup of harmful plaque in your arteries.4 This is especially true when LDL becomes oxidized, since this triggers inflammation and an immune system response that damages arteries and promotes atherosclerosis.5

Your total cholesterol is the sum of your HDL and LDL cholesterol levels, plus 20 percent of your triglyceride level (another type of fat in your blood). High triglyceride levels can also increase the risk of heart attack and stroke, even if your cholesterol is normal.6

Get Tested!

You can’t fix a problem you aren’t aware of. And because unhealthy cholesterol levels don’t  have any symptoms, many people don’t know if their levels are high. That’s why it’s so important to get your cholesterol levels checked.

Testing is done as part of your routine check-up and involves a simple blood test. Most healthy people should get their cholesterol levels checked every four to six years. People who have heart disease, diabetes, or a family history of high cholesterol typically need to get their cholesterol tested more often.7, 8

Understanding the Numbers

Once you’ve been tested, the results will be listed in mg/dL (milligrams per deciliter). But what do all those numbers mean? According to the 2018 guidelines on the management of blood cholesterol, the following are the acceptable, borderline, and high measurements for adults.9

Total cholesterol HDL cholesterol (good) LDL cholesterol (bad) Triglycerides
Good Less than 200 (but the lower the better) The ideal level is 60 or higher; 40 or higher for men and 50 or higher for women is acceptable Less than 100; below 70 if coronary artery disease is present Less than 149; ideal is <100
Borderline to moderately elevated 200–239 n/a 130–159 150–199
High 240 or higher 60 or higher 160 or higher; 190 considered very high 200 or higher; 500 considered very high
Low n/a less than 40 for men and less than 50 for women n/a n/a

Source: Journal of the American College of Cardiology (JACC)

Natural Ways to Keep Your Cholesterol In Check

If you’ve got borderline high cholesterol or if you have a family history of cardiovascular disease, the good news is that you may be able to control your cholesterol levels with a few simple lifestyle changes.

  • Eat a healthy diet. Opting for whole, minimally processed foods can help foster healthier cholesterol levels. Focus on fresh fruits and vegetables, lean protein, healthy fats like avocado oil and extra virgin olive oil, and fiber-rich beans and whole grains. On the flip side, it’s smart to limit ultra-processed food since studies show it can lower HDL levels and raise triglycerides.10
  • Stay at a healthy weight. You can lower your total cholesterol, LDL, and triglycerides, and boost your HDL level, by losing weight-especially if you’re carrying weight around your waist.11
  • Exercise. Getting regular exercise can raise your HDL level, as well as lower your LDL.12 Shoot for 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.
  • Avoid cigarettes. Smoking can lower your HDL level and raise your LDL level.13 You should also try to avoid secondhand smoke.

Key Nutrients for Better Numbers

If your cholesterol levels are higher than normal, bringing them into a healthy range can often be accomplished with these lifestyle changes plus a few targeted nutrients.

Aged Garlic Extract (AGE). The antioxidant-rich compounds in AGE not only lower cholesterol by preventing its synthesis in the liver, they also help prevent the oxidation of LDL cholesterol. One study published in the Journal of Nutrition highlighted clinical research showing that AGE lowered total cholesterol by 7 percent and LDL cholesterol by 10 percent in a group of men with high cholesterol levels.14 In another study that appeared in the journal Evidence-Based Complementary and Alternative Medicine, AGE reduced both total cholesterol and LDL levels while also increasing HDL.15

Lecithin. Supplementing with lecithin—a type of beneficial fat that contains phospholipids—has been shown to lower cholesterol levels. In a small study that was published in the journal Cholesterol, participants took 500 mg of soy lecithin a day. After just two months, their average total cholesterol was reduced by 42 percent, and LDL cholesterol dropped by an impressive 56.15 percent.16

Red Yeast Rice (RYR). This fermented byproduct of rice on which red yeast is grown contains a compound called monacolin K that inhibits the production of cholesterol in the liver. RYR is so effective that research in the Methodist Debakey Cardiovascular Journal noted it cut total cholesterol by 15 percent and LDL cholesterol by as much as 25 percent within eight weeks.17 Other studies show that RYR is just as effective as first generation statin drugs like lovastatin for lowering cholesterol.18 But since RYR works in a way that’s similar to statins, it’s wise to look for a supplement that also contains CoQ10.

When it comes to cholesterol, knowledge really is power. Knowing where you stand gives you an opportunity to make changes to bring it into a healthy range, naturally. And that can benefit your entire cardiovascular system.

References

  1. High cholesterol facts. Centers for Disease Control and Prevention. 2024. https://www.cdc.gov/cholesterol/data-research/facts-stats/index.html
  2. Sayed A, Navar AM, Slipczuk L, et al. Prevalence, awareness, and treatment of elevated LDL cholesterol in US adults, 1999-2020. JAMA Cardiology. 2023;8(12):1185-7.
  3. Huff T, Boyd B, Jialal I. Physiology, Cholesterol. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK470561/
  4. LDL and HDL cholesterol and triglycerides. Centers for Disease Control and Prevention. 2024. https://www.cdc.gov/cholesterol/about/ldl-and-hdl-cholesterol-and-triglycerides.html
  5. Matsuura E, Hughes GR, Khamashta MA. Oxidation of LDL and its clinical implication. Autoimmunity Reviews. 2008;7(7):558-66.
  6. Liang HJ, Zhang QY, Hu YT, Liu GQ, Qi R. Hypertriglyceridemia: A Neglected Risk Factor for Ischemic Stroke? Journal of Stroke. 2022;24(1):21-40.
  7. Testing for cholesterol. Centers for Disease Control and Prevention. 2024. https://www.cdc.gov/cholesterol/testing/index.html
  8. High blood triglycerides. National Heart, Lung, and Blood Institute. 2023. https://www.nhlbi.nih.gov/health/high-blood-triglycerides
  9. Grundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC/AACVPR/AAPA/ABC/ ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology. 2019;73(24):3168-3209.
  10. Nouri M, Eskandarzadeh S, Makhtoomi M,et al. Association between ultra-processed foods intake with lipid profile: a cross-sectional study. Science Reports. 2023;13:
  11. Kiriyama H, Kaneko H, Itoh H, et al. Association between changes in body weight and lipid profile in the general population: a community-based cohort study.European Heart Journal – Quality of Care and Clinical Outcomes. 2021;7(1):109–110.
  12. Muscella A, Stefàno E, Marsigliante S. The effects of exercise training on lipid metabolism and coronary heart disease. American Journal of Physiology: Heart and Circulatory Physiology. 2020;319(1):H76-H88.
  13. Nakamura M, Yamamoto Y, Imaoka W, et al. Relationships between smoking status, cardiovascular risk factors, and lipoproteins in a large Japanese population. Journal of Atherosclerosis & Thrombosis. 2021;28(9):942-953.
  14. Yeh YY, Liu L. Cholesterol-lowering effect of garlic extracts and organosulfur compounds: human and animal studies. Journal of Nutrition. 2001;131(3s):989S-93S.
  15. Asdaq SM. Antioxidant and hypolipidemic potential of aged garlic extract and its constituent, s-allyl cysteine, in rats. Evidenced Based Complementary and Alternative Medicine. 2015;2015:328545.
  16. Mourad AM, de Carvalho Pincinato E, Mazzola PG, et al. Influence of soy lecithin administration on hypercholesterolemia. 2010;2010:824813.
  17. Cicero AFG, Fogacci F, Banach M. Red yeast rice for hypercholesterolemia. Methodist Debakey Cardiovascular Journal. 2019;15(3):192-199.
  18. Cicero AFG, Fogacci F, Stoian AP, et al. Red yeast rice for the improvement of lipid profiles in mild-to-moderate hypercholesterolemia: A narrative review. Nutrients. 2023;15(10):2288.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.