Lowering Cholesterol Naturally

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Plant Fibers Lower Cholesterol

Any, and probably all, plant fibers can lower cholesterol. That means eating a diet that includes lots of fruits, vegetables and whole grains, with a minimum of fats.

In one study, a high fiber supplement (Fibercel) was added to the diets of laboratory hamsters, enough to comprise 5 percent of their daily calorie intake. The Fibercel lowered their total cholesterol by 42 percent and their "bad" LDL cholesterol by 69 percent. Beneficial HDL increased 16 percent.

Oat bran has gotten a lot of publicity as a cholesterol reducer, but it's just one of many high-fiber foods and is far from the best fiber for lowering cholesterol. Hamsters fed a diet with 5 percent w oat bran showed a reduction in total cholesterol and LDL of only 19 and 29 percent, respectfully, a weak showing compared with that obtained with Fibercel.

The components of oat bran that lower cholesterol are beta-glucans. Again, oat bran is not the richest source. Barley contains up to three times more beta-glucans than oats. Beans are also a significant source.

The Green Pharmacy Way

Often isn't necessary to resort to drugs to lower cholesterol. Here are just some of the foods and herbs that can help bring your levels down:

Carrot (Daucus carota, and other foods containing pectin) Scottish studies showed that over a period of three weeks, a daily snack of two carrots lowered cholesterol levels by 10 to 20 percent in study participants. Carrots are high in the fiber pectin. Other good sources include apples and the white inner layer of citrus rinds. Enjoy these foods daily.

Juicing is big these days, so I'd like to offer a little advice. If you want to consume fruits and vegetables in beverage form, just whir them in a blender. Using a juicer, you extract most of the fiber, leaving only 10 percent of the cholesterol-lowering pectin.

University of Florida scientists reported that 3 tablespoons of grapefruit pectin daily, taken in capsules or as a food additive, can lower cholesterol by about 8 percent. Be aware that this type of fiber interferes with the uptake of important nutrients, including beta-carotene, boron, calcium, copper, iron and zinc. This is less of a problem when you consume the whole plant, because the plant supplies extra nutrients. If you take pectin capsules, eat your fruits and vegetables at a later meal so you don't trigger deficiencies.

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