Cholesterol is a waxy substance made by our liver, it's very important for making hormones and digesting fats. Our body usually makes enough cholesterol on its own, but when we eat animal foods like meat, eggs, and dairy, we can get extra cholesterol.

Having too much cholesterol can happen because of things like health issues (like type 2 diabetes or being overweight), certain lifestyle choices (like eating lots of unhealthy food or not moving around enough), or even from our family history. These are called 'risk factors.' While we can't control everything, we can make changes to some parts of our lives to lower the risk.

If there's too much cholesterol in our blood, it can turn into plaque and cause problems like atherosclerosis, making it more likely to have heart issues. Therefore it's important to find a balance by making smart food choices and staying healthy to avoid complications from high cholesterol.

How high cholesterol can affect you

When your cholesterol is too high, it can really impact your heart. It creates buildup called plaque in your arteries. Over time, this plaque made of cholesterol makes your arteries narrower, which can cause chest pain or, in serious cases, a heart attack when blood can't get through.

High cholesterol also leads to a problem called atherosclerosis, making it harder for blood to flow and causing issues like heart disease, heart attacks, and strokes. It can even make fatty deposits that lead to blood clots, decreasing your blood circulation.

Natural supplements that support cholesterol lowering

1. Black rice 

Black rice appears to offer promising benefits for cholesterol management and overall cardiovascular health. The antioxidant properties of anthocyanins in black rice help improve your cholesterol levels and slow down the buildup of plaque in your arteries. Studies suggest that black rice works by controlling how much cholesterol your body absorbs and getting rid of excess.

2. Shiitake Mushroom
Shiitake mushrooms are getting attention because they might be good for your heart, especially when it comes to managing cholesterol. These mushrooms are rich in bioactive compounds called beta-glucans which have been studied for their cholesterol-lowering properties. Beta-glucans are like fibers found in the walls of fungi, and they work by stopping your body from absorbing too much cholesterol in your gut. Studies have shown that eating a daily intake of Shiitake mushrooms can reduce both total cholesterol and bad cholesterol (LDL-C).

3. Jiaogulan
Jiaogulan, a traditional Chinese herb, has gained attention for its potential role in cholesterol management. Several studies suggest that Jiaogulan, also known as Gynostemma pentaphyllum, may have a positive impact on cholesterol levels. For instance, a study of Huyen et al. (2009) found that Jiaogulan extract exhibited cholesterol-lowering effects in rats, attributing this effect to its ability to regulate lipid metabolism. Another study with animals showed it could reduce both total cholesterol and triglycerides. While we still need more research to be sure how well Jiaogulan works for people, these early studies hint that it could be helpful for managing cholesterol. 

4. Green Tea
One of the most well recognized cholesterol lowering foods is green tea. Many studies suggest that drinking green tea can help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). The special compounds in green tea, especially catechins, are believed to be the reason for this cholesterol-lowering effect. A study in Japan found that people who drank green tea every day had lower LDL cholesterol levels. Another analysis supported these findings, indicating that regular green tea intake could be good for your cholesterol. Overall, these studies show that green tea might be helpful for keeping your heart healthy by managing cholesterol.

Conclusion

Adding certain ingredients to your diet might help keep your cholesterol in check. Things like shiitake mushrooms, Jiaogulan herb, and green tea have been linked to potential benefits for your heart. Shiitake mushrooms contain beta-glucans that can lower cholesterol, and studies on Jiaogulan suggest it might have a positive impact on cholesterol levels. Green tea, with its special compounds like catechins, has shown promise in reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).

So, if you're looking to manage your cholesterol, consider including these ingredients in your daily routine. Remember, it's always a good idea to talk to healthcare professionals before making big changes to your diet or lifestyle. 

References

Huyen, V. T. T., Phan, D. V., Thang, P., & Ky, P. T. (2009). Effects of Gynostemma pentaphyllum on lipid metabolism in hyperlipidemic rats. The Vietnamese Journal of Medicine, 13(2), 15-21.

Sui, Y., Park, S. H., & Hwang, J. T. (2013). The effects of Gynostemma pentaphyllum on lipid metabolism in Korean semi-wild rabbits. Korean Journal of Food Science and Technology, 45(2), 139-144. doi:10.9721/KJFST.2013.45.2.139

Kuriyama, S., Shimazu, T., Ohmori, K., Kikuchi, N., Nakaya, N., Nishino, Y., Tsubono, Y., & Tsuji, I. (2006). Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA, 296(10), 1255-1265.

Zhao, Y., Asimi, S., Wu, K., Zheng, J., Li, D., Ruan, G., & Yin, Y. (2018). Green tea consumption and the risk of coronary artery disease: A meta-analysis of 13 prospective cohort studies. European Journal of Nutrition, 57(8), 2729-2738.

Kim, A., Chiu, A., Barone, M. K., Avino, D., Wang, F., & Coleman, C. I. (2011). Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis. Journal of the American Dietetic Association, 111(11), 1720-1729.

Brown, L., & Rice, A. (2015). β-Glucans in the treatment of diabetes and associated cardiovascular risks. Vascular Health and Risk Management, 11, 173–183.

Han, J. R., Deng, B., Sun, J., Chen, C. G., Corkey, B. E., Kirkland, J. L., & Ma, J. (2015). Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects. Metabolism, 64(6), 748-755.

Hou, X., Liu, Y., Niu, L., & Ma, C. (2019). Meta-analysis of the effects of Lentinula edodes on hyperlipidemia. Frontiers in Physiology, 10, 656.

Yuan, W., Zhou, L., Deng, G., Wang, Z., & Li, J. (2016). Hyperlipidemia exposure increases the risk of ischemic stroke: a systematic review. Acta Neurologica Scandinavica, 134(1), 22–28.

Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K., Blumenthal, R. S., ... & Polk, D. M. (2018). Guideline on the Management of Blood Cholesterol: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology, 73(24), e285-e350.

Center for Disease Control and Prevention. (n.d.). About Cholesterol. https://www.cdc.gov/cholesterol/about.htm

MedlinePlus. (n.d.). Cholesterol.  https://medlineplus.gov/cholesterol.html

Shu-Long Yao et al. (2013). Black rice and anthocyanins induce inhibition of cholesterol absorption in vitro.  https://pubmed.ncbi.nlm.nih.gov/24056583/

WebMD. (n.d.). Jiaogulan - Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-265/jiaogulan