Cholesterol is an important normally occurring substance 80% of which is produce by the liver, a waxy, fat-like substance vital in the formation of all cell membranes and the production of bile, a liquid produced by the liver, stored in the gallbladder, and released into the small intestine to emulsify and break down dietary fats. Cholesterol is also the fundamental building block for all steroid hormones, including vital ones like cortisol (stress response), aldosterone (blood pressure regulation), and the sex hormones oestrogen, progesterone, and testosterone and essential for making Vitamin D. Cholesterol is transported throughout the body via blood binding to lipoproteins (proteins and another lipid triglyceride). The remaining 20% of cholesterol is from inherited genetic factors and food. Cholesterol is widely recognised as BAD = Low Density Lipoprotein LDL and excessive amounts can cause plaque buildup in arteries, increasing risks for heart attack, stroke and heart disease. Whereas healthy levels of GOOD = High Density Lipoprotein HDL acts as scavengers, reducing inflammation and as an antioxidant helping to protect arteries and lower risk. NHS guidelines : Typical Target Ranges = Total Cholesterol: Below 5.0 mmol/L. Non-HDL (Bad) Cholesterol: 4.0 mmol/L or below. LDL (Main Bad) Cholesterol: Below 3.0 mmol/L. HDL (Good) Cholesterol: Above 1.0 mmol/L (men) or 1.2 mmol/L (women) Triglycerides: 2.3 mmol/L or below. Borderline/High Risk: Levels between 5 and 6.4 mmol/L are considered borderline high, while 6.5 mmol/L or above is high. Risks are determined by assessing total cholesterol, HDL, and other factors like age, smoking, and blood pressure. Advisory information to maintain healthy levels of cholesterol includes reducing consumption of saturated fat (red meat, dairy), avoid trans fats, increase fibre and take regular exercise. Medications such as Statins or other tablets such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid or injections such as alirocumab, evolocumab and inclisiran are commonly prescribed if lifestyle changes are insufficiently effective. Several natural medicines and supplements have scientific evidence supporting their ability to reduce cholesterol levels, particularly low-density lipoprotein (LDL or “bad” cholesterol). Plant Sterols and Stanols are compounds found in plants that block the absorption of cholesterol in the gut. Consuming 1.5–3 grams per day can reduce LDL cholesterol by 7–12.5%. They are found in fortified foods (margarines, yogurts) or supplements. Red Yeast Rice (RYR): Contains monacolin K, which is chemically identical to the statin drug lovastatin. It can reduce LDL cholesterol by 15–25% in some studies. Supplements like psyllium (found in Metamucil) can bind to cholesterol in the gut and remove it from the body. Daily doses of 5–10 grams can lower LDL by about 6 points on average. Berberine: Extracted from plants like goldenseal, it is shown to reduce LDL and triglycerides. Studies suggest that Garlic supplements can modestly reduce total and LDL cholesterol by roughly 10% if taken for more than 2 months. Milled flaxseed and flaxseed lignans can help reduce total and LDL cholesterol, particularly in postmenopausal women and those with high initial levels. Green Tea Extract: Some evidence suggests it may cause a small (2–5%) but significant reduction in total and LDL cholesterol. Homoeopathic remedies for supporting the liver are available from a local pharmacy Galen Homoeopathics in West Stafford. Medical Herbalist Eleanor Gallia can be contacted at Nether Cerne Herbs. Reflexology study findings in this area are few however, a study on women with metabolic syndrome (metabolic syndrome is one of the emerging health issues in developing countries, it includes diabetes, high blood pressure, obesity, and elevated blood cholesterol) suggested that a combination of foot reflexology and lifestyle interventions (LI) can be effective in reducing triglycerides and improving high-density lipoprotein (HDL) cholesterol. A study on 8-week self-administered foot reflexology found significant decreases in total cholesterol, LDL, and HDL levels, along with reductions in blood pressure and fatigue. Clinical reflexology is a relaxing treatment that may help reduce stress and anxiety, aid digestion and sleep and ease muscle tension throughout the body, used in conjunction with counselling benefit may be experienced both physically and emotionally. If you need some help and support to make changes to your diet and lifestyle, get in touch.
Please Note: This article is for information only please discuss any medical diagnosis, medication or health concerns with GP and if taking prescribed medications consult pharmacist before taking any “natural” medicines.