6 Effective Natural Methods for Lowering Cholesterol Levels without Side Effects

When it comes to managing high cholesterol levels, medication like statins may not be the only option. There are a variety of natural ways to lower your cholesterol levels without the risk of side effects. Here are six effective methods to consider:

1. A diet low in saturated fats has been shown to lower total cholesterol levels and LDL cholesterol levels. A study published in the American Journal of Clinical Nutrition found that a diet high in monounsaturated fats, such as olive oil, can lower total cholesterol levels by up to 14% and LDL cholesterol levels by up to 23%. 
2. Soluble fibre has been shown to be effective in lowering cholesterol levels. A meta-analysis of 38 studies published in the American Journal of Clinical Nutrition found that consuming 5-10 grams of soluble fibre per day can lower LDL cholesterol levels by 5-10%.Soluble fibre can be found in oats, peas, beans, apples, citrus fruits , carrots and barley
3. Niacin, also known as B3, has been shown to be effective in lowering cholesterol levels. Try using intermediate time-release niacin and take it in the evening, as most cholesterol synthesis occurs during sleep.

1. Plant sterols and stanols have been shown to lower cholesterol levels. A meta-analysis of 41 trials published in the American Journal of Clinical Nutrition found that an intake of 2 grams of stanols or sterols per day can reduce LDL cholesterol by 10%. Plant stanols are naturally found in small amounts in plant foods such as wholegrains, nuts, seeds, fruit, vegetables, beans, lentils and vegetable oils.
2. Pantethine, B5 has been shown to significantly reduce cholesterol levels. A study published in the Journal of Lipid Research found that 900 mg per day of pantethine can lower total cholesterol by 19%, LDL cholesterol by 21%, and increase good HDL cholesterol by 23%. 
3. Garlic has been shown to lower cholesterol levels. A meta-analysis of 12 randomised controlled trials published in the Journal of Nutrition found that daily supplementation with garlic can lower total cholesterol levels by about 10-12%. 

If you're looking for a natural way to lower your cholesterol levels, consider incorporating these methods into your lifestyle. Reference: Superfoods: