Cardiovascular

High Cholesterol

Lower LDL, raise HDL, and protect arteries through fiber, sterols, and lipid-balancing botanicals.

Prevention

Key nutrients: Soluble fiber, plant sterols, omega-3, monounsaturated fats.

Eat regularly: Oats, barley, beans, lentils, apples, flax/chia seeds, avocado, olive oil, nuts, oily fish.

Strength + cardio exercise raises HDL more than diet alone.

Red yeast rice

HerbStrong evidence

1200–2400 mg/day provides natural monacolin K (statin-like); monitor with clinician.

Bergamot extract

HerbStrong evidence

500–1000 mg/day citrus bergamot lowers LDL and triglycerides.

Oats (beta-glucan)

FoodStrong evidence

3 g beta-glucan daily (≈40 g oats) lowers LDL ~7%.

Garlic (aged extract)

FoodModerate evidence

600–1200 mg/day modestly lowers total and LDL cholesterol.

Niacin (B3)

VitaminStrong evidence

500–2000 mg under clinician guidance raises HDL and lowers LDL.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.