US doctor shares 5 dietary additions to lower LDL cholesterol levels naturally: Omega-3s, garlic extract and more
Hindustan Times • • health
Key Points:
- Psyllium, a soluble fiber, forms a gel in the intestine that binds bile acids and cholesterol, leading to their excretion and a reduction in LDL cholesterol by about 6-7% with a daily intake of approximately 10 grams.
- Plant sterols structurally resemble cholesterol and reduce its absorption in the intestines, resulting in a 6-12% decrease in LDL cholesterol with daily intakes between 0.6 and 3.3 grams.
- EPA and DHA omega-3 fatty acids lower triglycerides by decreasing liver production of VLDL particles and enhancing clearance, achieving 20-30% reductions in triglyceride levels and improving cardiovascular risk.
- Garlic compounds like allicin may inhibit cholesterol synthesis in the liver, with clinical trials showing modest reductions in total cholesterol and LDL, particularly in individuals with high baseline levels.
- Green tea catechins, especially EGCG, reduce cholesterol absorption and synthesis, leading to consistent modest decreases in LDL and total cholesterol according to meta-analyses of randomized trials.
