Cheap over-the-counter supplements cut cholesterol with no statins

A shocking six in ten British adults have high cholesterol, according to figures. And this number rises even further in midlife.

High cholesterol causes plaque to build up in the arteries over time, restricting blood flow and increasing the risk of heart attack, stroke and even dementia.  

And, according to the NHS’s most recent Health Survey for England, 77 per cent of women aged 45 to 64 and 67 per cent of men of the same age suffer from the condition.

Now, experts say that daily over-the-counter supplements could be crucial to getting the nation’s cholesterol down, and reducing the number of deadly complications that occur as a result. 

Every year, the NHS hands out statin tablets to some eight million to combat high cholesterol.

These daily pills have been shown to drastically cut levels of so-called ‘bad’ cholesterol or low-density lipid (LDL) cholesterol. This is the form of the plaque linked to deadly disease.

However, statins are not the answer for everyone. For around half of patients, the pills are not enough to get their cholesterol down to a healthy point. 

And some patients may also struggle with rare but uncomfortable side effects including muscle cramps and brain fog. 

Experts say that a healthy diet and exercise are just as important in the fight against cholesterol. But a growing number also believe there is another step that many high cholesterol patients are missing out on: daily over-the-counter supplements.

Because, while, in theory, all the necessary nutrients needed to get cholesterol down are found in a healthy, varied diet, research shows that most people do not get all these through the meals they eat every day.

Fibre, for example, a nutrient found in pulses, nuts and vegetables, has been show in studies to be vital to get cholesterol levels down. 

But an astonishing 96 per cent of Britons do not consume enough fibre.

Experts say this means that millions could benefit from a fibre supplement. And, they add, there are other, just as important, supplements they should take to bring down cholesterol.

‘I always say the best thing is not to take medication if you can avoid it,’ says Dr Oliver Guttmann, a consultant cardiologist at The Wellington Hospital, London.

‘So people who may be on the brink of needing something stronger like statins, can and should try to improve things naturally first, looking at their lifestyle and consider taking supplements to help reduce their risk.

‘However, as with a lot of natural alternatives, there’s some effectiveness – reducing levels of harmful cholesterol – but there’s no one supplement that cure high cholesterol. They’re not magic bullets. So you have to think about diet and exercise too.’

So, what are the supplements that help tackle high cholesterol – and how should you take them?

Plant sterols

A little-known nutrient found in fruits, vegetables, nuts and grains can slash bad cholesterol, according to experts.

Plant sterols, which are sold as tablets for as little as 30p-a-pill at Boots, have been shown to reduce cholesterol by as much as 15 per cent, according to studies.

‘Plant sterols, more widely known as phytosterols in the supplement world, are structurally very similar to cholesterol, meaning they can effectively block cholesterol absorption in the intestine, as they compete for the same absorption sites,’ says Dr Guttmann. 

Plant sterols are commonly found in nuts, peas and canola oil.

Experts say the nutrient is just as effective when taken as a tablet. However, plant sterol pills are often large, meaning some patients struggle to swallow them.

For this reason, experts also recommend having plant-sterol fortified yoghurts, like Benecol, which costs less than £1 per drink. 

Beta–glucan 

While it’s well-known that fibre can help reduce cholesterol, experts say there is a specific type of the nutrient that is particularly effective at lowering bad cholesterol and combatting the risk of heart disease. 

Called beta-glucan, this fibre works by forming a gel-like substance in the gut, which binds with fat and bile acids which are then excreted, removing cholesterol from the body. 

‘Beta–glucans, which are naturally found in things like oats, can help stop cholesterol being absorbed into the body,’ says Dr Guttmann.

‘Studies have even shown that just three grams a day can decrease total cholesterol by five to 10 per cent.’

Experts say that anyone who eats a varied diet that is high in fibre should get enough beta-glucan. This involves consuming foods like oats, barley, beans, lentils, aubergines, sweet potatoes, apples and citrus fruits, and seeds such as flax and chia.

However, for the majority of those who fail to get enough fibre, experts say a beta glucagon daily supplement could be vital to getting cholesterol down.

The 25p tablets, or around £16 for a month’s supply, are often sold as combo pills with other key nutrients like vitamin C and zinc.

Red yeast rice 

Used in traditional Chinese medicine for centuries, red yeast rice has been dubbed ‘nature’s statin’ for its cholesterol lowering effects. 

The rice contains a substance called monacolin K which is structurally ‘very similar to the active ingredient in statins’ says Dr Guttmann.

A 2015 review of 20 trials published in the journal Atherosclerosis even found that those taking the supplement had around the same decrease in ‘bad’ cholesterol levels compared to those taking statins.

However, this finding was for 10.4g of monacolin K supplement a day. Most daily red yeast rice pills, which cost around 8p per pill, only contain around one gram of monacolin K.

However, experts say, used in combination with other supplements, red yeast rice can noticeably lower cholesterol.

Vitamin E 

Vitamin E can help cut cholesterol when combined with other important nutrients, according to experts.

Crucial for the functioning of various organs, nerves and muscles, vitamin E has even been shown to stop bad cholesterol from building up in the body, which can lead to the narrowing of arteries. 

The highest levels of vitamin E are found in nuts and seeds, as well as leafy green vegetables. 

A recent study, published last month in the journal Scientific Reports, found that vitamin E is the most protective nutrient when it comes to abnormal fat levels in the blood, heart disease and all-cause mortality. 

The study also found that combining vitamin E with a healthy diet that includes other crucial nutrients like vitamin A, C and zinc, led to a 27 per cent lower risk of dying from heart disease, compared to those who did not follow this vitamin E rich diet.

These findings are consistent with previous studies that have demonstrated taking vitamin E supplements, when combined with other nutrients, improves survival outcomes, particularly for heart disease. 

For this reason, experts say anyone attempting to lower their cholesterol should consider taking vitamin E. 

‘Taking vitamin E as a co-supplement, alongside a healthy diet, can have a protective, anti-inflammatory effect,’ says Dr Guttmann.

Just as vital, he adds, is making lifestyle changes, including cutting back on alcohol consumption and taking part in regular exercise.

He said: ‘You can build up a big collection of daily supplements, but if you eat unhealthily every day, then these aren’t going to help you.

‘Not even statins are a substitute for a healthy diet.’