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Cholesterol is a waxy substance found in the blood and cells of a person. There are two forms of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL). Low density lipoprotein (LDL) is the type of unhealthy cholesterol, often referred to as "bad". High levels of LDL cholesterol can damage arteries, contribute to heart disease and increase the risk of stroke. Fortunately, dietary changes can lower LDL cholesterol, including taking certain supplements.
Oregano
Oregano is a fragrant herb that grows in the mountainous regions of the Mediterranean.
It is a popular staple in Italian, Greek and Spanish cuisines.
Studies have shown that oregano oil can help lower cholesterol.
In one study, 48 people with mildly elevated cholesterol received diet and lifestyle counseling to help them lower their cholesterol levels.
Thirty-two participants also received 0.85 ounces (25 ml) of oregano oil after each meal.
After three months, those who had been given Oregano oil had a higher LDL "bad" and "good" HDL cholesterol, compared to those who had just given advice on their diet and their lifestyle.
As Holland and Barrett have reported, no safe upper limit has been established for oregano, although the normal amount of fresh or dried oregano used by humans in foods is not known. probably causes no side effects.
red rice yeast
Fermented red yeast Rice is a staple of Indonesian cuisine, but it is also available as a supplement.
For many years, red rice yeast has been used as a natural remedy to lower cholesterol levels and promote heart health.
A study of 25 people showed how red rice yeast reduced total cholesterol by an average of 15% and "bad" LDL cholesterol by 21% over a two-month period.
An eight-week study of 79 people showed similar effects.
It was found that participants taking 600 mg of red yeast rice twice a day had significantly reduced their LDL "bad" cholesterol levels compared to a control group.
Doses ranged from 200 to 4,800 mg in clinical studies, but patients should always follow the advice on the label.
Oyster mushrooms
According to Dr. Oz, oyster mushrooms can help reduce high cholesterol.
As he explained, oyster mushrooms contain lovastatin and beta-glucans.
Lovastatin reduces the production of cholesterol in the liver and beta-glucans help the body eliminate cholesterol.
In one study, five people ingested 10 to 15 grams of dried oyster mushrooms daily over a period of one month.
This resulted in an average decrease in total cholesterol levels of up to 30%.
Click here to find out what other dietary decisions can help lower cholesterol.
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