Cholesterol is a fatty substance found in every cell of your body. It’s essential for making hormones, vitamin D, and aiding in digestion. However, when cholesterol levels get too high, particularly "bad" cholesterol (LDL), it can accumulate in your arteries, forming plaque that increases the risk of heart disease and stroke. On the other hand, "good" cholesterol (HDL) helps carry excess cholesterol away from your arteries, keeping them clear and healthy. Maintaining the right balance between LDL and HDL cholesterol is key to overall heart health, especially as we age.
For individuals over 40, managing cholesterol can become a bigger focus. While a balanced diet and regular exercise are essential, supplements can also play a vital role in helping reduce cholesterol levels and promote long-term heart health. Below, we’ll explore some of the top supplements that can help.
Key Supplements to Support Healthy Cholesterol Levels
Fish Oil (Omega-3 Fatty Acids)
Omega-3 fatty acids, primarily found in fish oil, are widely known for their heart health benefits. They help lower triglycerides, a type of fat in your blood, and may also increase HDL cholesterol. Fish oil can reduce inflammation and improve overall cardiovascular function, making it a helpful supplement for maintaining healthy cholesterol levels. If you don’t eat fatty fish like salmon or mackerel regularly, a fish oil supplement can fill the gap.
Plant Sterols and Stanols
Plant sterols and stanols are naturally occurring compounds that resemble cholesterol in structure. When consumed, they block the absorption of cholesterol in the intestines, effectively lowering LDL levels in the blood. You can find plant sterols in foods like fortified margarine, but taking them in supplement form ensures you’re getting enough to make a difference.
Niacin (Vitamin B3)
Niacin, or vitamin B3, has been shown to improve cholesterol by reducing LDL cholesterol and increasing HDL cholesterol. It works by limiting the liver’s ability to produce LDL cholesterol. Niacin supplements can be very effective, but high doses may be needed, so it’s important to consult with a healthcare provider to find the right dosage for you.
Soluble Fibre (Psyllium)
Soluble fibre helps trap cholesterol in the digestive system, preventing it from being absorbed into the bloodstream. Psyllium husk, often taken as a fibre supplement, can be particularly effective in lowering LDL cholesterol. Plus, it promotes better digestion and helps regulate blood sugar levels, which are added benefits for overall health.
Coenzyme Q10 (CoQ10)
CoQ10 is a powerful antioxidant that supports heart health. Some studies suggest that CoQ10 may help reduce LDL cholesterol oxidation, which contributes to plaque buildup in the arteries. If you’re taking statin medications to lower cholesterol, CoQ10 may also help reduce the muscle pain that can sometimes be a side effect.
Tips for Maintaining Healthy Cholesterol Levels
- Incorporate More Fibre: Adding more soluble fibre-rich foods, like oats, beans, lentils, and fruits such as apples and berries, can help lower LDL cholesterol. Fiber binds with cholesterol in your gut, helping to remove it from your body.
- Stay Active: Regular physical activity, like walking, swimming, or cycling, can increase HDL (good cholesterol) and help lower LDL (bad cholesterol). Aim for at least 30 minutes of exercise most days of the week.
- Limit Saturated and Trans Fats: Cut back on foods high in saturated and trans fats, such as fried foods, processed snacks, and fatty cuts of meat. These fats can increase LDL cholesterol and should be eaten sparingly.
- Manage Stress: Chronic stress can negatively impact cholesterol levels and heart health. Practice relaxation techniques like yoga, deep breathing, or meditation to help manage stress levels.
- Consider Supplements: If you're over 40 and looking for additional ways to support your heart health, supplements like fish oil, plant sterols, and niacin can help complement your lifestyle changes.
By adding the right supplements to your routine, alongside a heart-healthy diet and regular exercise, you can effectively manage cholesterol levels and promote better overall well-being as you age.
