Several herbal supplements can modestly lower cholesterol levels. Some may have less serious side effects than prescription cholesterol medications.
1. Red Yeast Rice
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Red yeast rice (RYR) is an herbal medicine that contains monacolin K, a chemical with the same structure as the prescription cholesterol medicine lovastatin.
- How it works: Blocks the production of cholesterol in the body.
- Effects on cholesterol: Lowered low-density lipoprotein (e.g., “bad” cholesterol, or LDL) by 15% to 25% within two months—similar effect as low-dose statins (e.g., pravastatin, simvastatin, or lovastatin).
- Side effects: Headache, dizziness, gastrointestinal issues, skin rashes, muscle cramps, and pain.
- Dosage studied: 200 to 2400 milligrams (mg) daily.
- Best for: An alternative to statins for people with mild or moderately high cholesterol levels.
Types of Cholesterol
- LDL: Can cause plaque build-up in the blood vessels of your heart (arteries), leading to heart disease or stroke.
- High-density lipoprotein (e.g., “good” cholesterol, or HDL): Protects the heart by transporting cholesterol to the liver for removal from the body.
- Total cholesterol: Sum of LDL and HDL.
2. Garlic
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Garlic is a pungent spice that can boost heart health by lowering cholesterol, blood pressure, and swelling (inflammation).
- How it works: Exact effect is unknown, but thought to be due to one of garlic’s active ingredients, allicin.
- Effects on cholesterol: Reduced total cholesterol by 5% and LDL by 6% in people with high levels.
- Side effects: Upset stomach, nausea, rash, bad breath, body odor.
- Dosage studied: 600–2,400 mg per day of garlic powder.
- Best for: Preventing high cholesterol, or for people with mildly elevated cholesterol plus high blood pressure.
3. Guggulu
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Guggulu is a yellow resin produced from the bark of Commiphora mukul trees that has traditionally been used in Ayurvedic medicine.
- How it works: Helps remove cholesterol from the body.
- Effects on cholesterol: Reduced total cholesterol by 6.5% and LDL by 10%. Also reduced triglycerides (fats from dietary sources like butter and oils) and increased HDL.
- Side effects: Diarrhea, rash, headache.
- Best for: As a potential add-on to prescription medication, or for people seeking to prevent high cholesterol. Check with your healthcare provider before using any supplements, especially if you’re on medication.
4. Artichoke
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Like bergamot, artichoke is an important part of the heart-healthy Mediterranean diet.
- Effects on cholesterol: Lowered LDL by 6 to 10%.
- Side effects: Stomach pain.
- Dosage studied: 500 to 1800 mg per day.
- Best for: People with mild or moderately high cholesterol who also have metabolic syndrome or fatty liver, or who are unable to take statins.
5. Black Cumin
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Black cumin (Nigella sativa) is a spice historically used to aid digestion.
- How it works: Blocks cholesterol production in the body.
- Effects on cholesterol: Lowered total cholesterol and may lower LDL, but more research is needed.
- Side effects: Nausea, bloating, and, rarely, changes in liver or kidney function.
- Dosage studied: 500 mg to 2 grams (g) per day.
- Best for: Consider as an add-on to prescription medicine until more data is available, but check with your healthcare provider first before using.
6. Fenugreek
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Fenugreek is an herb with a maple-syrup-like flavor that is commonly used to help control blood sugar or boost breastmilk production.
- How it works: Fibers in fenugreek bind to cholesterol, helping the body convert it into bile acids, which the body then removes.
- Effects on cholesterol: Reduced LDL by 7%.
- Side effects: Nausea, diarrhea, low blood sugar (hypoglycemia), allergic reactions.
- Best for: People with mild or modestly high cholesterol who also have type 2 diabetes, since fenugreek also lowers blood sugar.
Herbal Supplements vs. Statins
- Statin medications are first-line therapy for treating high cholesterol. These medicines reduce the body’s cholesterol production.
- Statins can lower LDL by up to 60%, making them much more effective than most herbal supplements.
- Because high cholesterol is associated with risks to your heart, discuss the use of herbal supplements with your healthcare provider before self-treating.
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