{"version":"1.0","provider_name":"\u041d\u043e\u0432\u0438\u043d\u0438 \u0441\u0442\u043e\u0440\u043e\u0436\u0430","provider_url":"https:\/\/watchman.news\/uk","author_name":"Admin","author_url":"https:\/\/watchman.news\/uk\/author\/admin\/","title":"Lower Cholesterol, Naturally and Safely \u2014 No Statins Required - Watchman News","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"DGotDolBna\"><a href=\"https:\/\/watchman.news\/uk\/2026\/04\/lower-cholesterol-naturally-and-safely-no-statins-required\/\">Lower Cholesterol, Naturally and Safely \u2014 No Statins Required<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/watchman.news\/uk\/2026\/04\/lower-cholesterol-naturally-and-safely-no-statins-required\/embed\/#?secret=DGotDolBna\" width=\"600\" height=\"338\" title=\"&#8220;Lower Cholesterol, Naturally and Safely \u2014 No Statins Required&#8221; &#8212; Watchman News\" data-secret=\"DGotDolBna\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/watchman.news\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>","description":"A New Series of Health Insights Is on the\u00a0Way   IMPORTANT  A New Series of Health Insights Is on the\u00a0Way Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what\u2019s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what's changing \u2192          Your body knows how to heal. Think about it \u2014 if a poor diet and lifestyle can contribute to an unhealthy body, it stands to reason that a nutrient-rich diet and lifestyle can conversely contribute to a healthy body. That's not too hard to figure out.  What is hard to figure out is what is bad for your health and what is good. Are statins good or are they bad? Should you take them? Are there alternatives? If so, what are they? There are many conflicting stories because cholesterol metabolism is complex, making it a perpetually confusing topic. You deserve to understand your health before blindly accepting treatments.  I get a lot of questions about cholesterol, statin drugs, and how to lower cholesterol without taking statins. The good news is that certain plants and lifestyles have been scientifically proven to lower cholesterol. So, let\u2019s break it all down. In this post, I cover:    What is cholesterol, and why do we need it?  Triglycerides and their relationship to cholesterol.  How triglycerides and cholesterol interact.  The Pareto Principle, cholesterol, and statins.  Herbs and plants with evidence for cholesterol-lowering effects.  Key metabolic biomarkers.  With the proper knowledge and approach, you have the power to control your health.            What Is Cholesterol?  Cholesterol is a fatty, waxy substance found in every cell in the body. Roughly 20% comes from dietary sources, while 80% is primarily manufactured in the liver and other cells. Cholesterol metabolism studies show that this ratio can vary slightly depending on individual factors like genetics, diet, and lifestyle.  Excess sugar, particularly artificial sugars, refined carbohydrates, and genetic errors of liver metabolism, are mainly to blame for high cholesterol. Plant fibers can lower cholesterol, so a diet high in fruits and vegetables and whole grains with minimal fats helps maintain normal cholesterol levels.   \u2022 Types of cholesterol:   1. Low-density lipoprotein, LDL, is often called bad cholesterol because high levels are theorized to build plaque in the arteries. 2. High-density lipoprotein, HDL, is called the good cholesterol because it helps to remove excess cholesterol from the bloodstream and returns it to the liver for disposal. 3. Very low-density lipoprotein, VLDL, mainly carries triglycerides in the blood and is less commonly measured.    \u2022 Why do we need cholesterol? Cholesterol is present in every cell of the human body and is essential for cellular metabolism.  \u2022 Cholesterol is essential for several biological functions:1  \u25e6Cell membrane structure \u2014 Cholesterol is a key component of cell membranes, providing stability. \u25e6Hormone production \u2014 The building block for steroid hormones, including sex hormones (estrogen, testosterone), cortisol, and aldosterone. \u25e6Vitamin D synthesis \u2014 When the skin is exposed to sunlight, the body uses cholesterol to make vitamin D. \u25e6Bile acid production \u2014 Cholesterol is converted into bile acids in the liver, which help digest fats.   \u2022 Cholesterol and brain health:  \u25e6Myelin sheath formation \u2014 Cholesterol is a major component of myelin, the protective sheath around nerve fibers that speeds up electrical signaling. \u25e6Neurotransmitter function \u2014 It is involved in the communication between neurons, supporting the function of neurotransmitters like dopamine and serotonin. \u25e6Cell signaling \u2014 Cholesterol is crucial for forming \"lipid rafts,\" specialized areas in cell membranes that facilitate cell signaling in the brain. \u25e6Learning and memory \u2014 Proper cholesterol metabolism in the brain is necessary for synaptic plasticity, learning, and memory.     Triglycerides and Their Relationship to Cholesterol  Triglycerides, another type of fat (lipid) in the blood, come from foods and are synthesized in the liver. Triglycerides also come from extra calories your body does not need right away. Excess calories are converted to triglycerides and stored as fat in the body for later use. While cholesterol is used for structural and hormonal functions, triglycerides serve primarily as an energy source:   \u2022 Energy storage \u2014 Excess calories from food are converted into triglycerides and stored in fat cells for later use. \u2022 Transport \u2014 Triglycerides circulate in the blood within lipoproteins, especially very-low-density lipoproteins (VLDL), which also carry some cholesterol.    How Triglycerides and Cholesterol Interact   \u2022 Both are transported in the bloodstream via lipoproteins (VLDL, LDL, HDL). \u2022 VLDL particles mainly carry triglycerides but also transport cholesterol. As triglycerides are removed from VLDL, the particles become LDL, which is richer in cholesterol. \u2022 HDL particles help remove excess cholesterol from tissues and return it to the liver for disposal.   So while cholesterol is used for building cell walls, hormone production, and other structural and metabolic functions, triglycerides are used primarily for energy supply and storage.  In a blood test, the total cholesterol level includes LDL, HDL, triglycerides, and sometimes VLDL, and means very little as a combined total. High triglycerides are more concerning because people with high triglyceride levels have an 80% higher risk of having a heart attack compared to people with normal triglyceride levels.2  Inflammation, fibrinogen, triglycerides, homocysteine, belly fat, triglyceride to HDL ratios, and high glycemic levels are the underlying drivers of heart disease.3  \u201cEmerging science is showing that cholesterol levels are a poor predictor of heart disease and that standard prescriptions for lowering it, such as ineffective low-fat\/high-carb diets and serious, side-effect-causing statin drugs, obscure the real causes of heart disease.\u201d ~ The Great Cholesterol Myth   The Pareto Principle and Cholesterol  The Pareto Principle states that 80% of outcomes often stem from just 20% of causes, also known as the 80\/20 rule. While commonly used in business, this principle can be metaphorically applied to biology and health, especially when identifying the key drivers behind complex issues.  As I mentioned, about 80% of the body\u2019s cholesterol is made in the liver, while only 20% comes directly from the diet. Statins target this liver production by blocking the enzyme HMG-CoA reductase, which seems logical on the surface. But this approach overlooks why the liver is overproducing cholesterol in the first place \u2014 it treats the symptom, not the cause.  In truth, suppressing that 80% of cholesterol production without addressing the underlying 20% of triggers of metabolic disorders, such as insulin resistance, chronic inflammation, stress, and hormonal imbalances, can be counterproductive.  Even though dietary cholesterol accounts for just 20%, certain foods (like excess sugar, refined carbs, trans fats, and high-fructose corn syrup) can prompt the liver to increase its cholesterol output. A small subset of poor dietary choices may be responsible for most of the problem \u2014 a textbook 80\/20 scenario.  For many people, small, focused lifestyle changes \u2014 such as eliminating processed foods, walking regularly, or improving sleep \u2014 can lead to significant improvements in cholesterol levels. Thus, 20% of your effort may yield 80% of the results.   Herbs and Plants with Evidence for Cholesterol-Lowering Effects  Anna McIntyre writes in \u201cThe Complete Herbal Tutor\u201d:4   \u2022 Antioxidant herbs protect arteries, inhibit the formation of atherosclerotic plaque, lower cholesterol, and help prevent cardiovascular disease. \u2022 Useful herbs include hawthorn, cayenne, amalaki, guggulu, bilberry, elderberry, ginger, turmeric, evening primrose, Chinese Angelica, and licorice. \u2022 Shiitake and reishi mushrooms and oats contain beta-glucans, which help lower cholesterol. \u2022 A clove of garlic a day can substantially lower cholesterol levels. \u2022 Red clover reduces its absorption. \u2022 Artichoke leaves help lower cholesterol by helping the liver's metabolism of cholesterol.   Some of these herbs and plants studied for their potential to lower cholesterol levels are listed below in more detail. They are the most researched options, with scientific evidence and study findings cited here.5,6,7,8    \u2022 Red yeast rice (Monascus purpureus)   \u25e6Red yeast rice contains monacolin K, a compound chemically identical to the statin drug lovastatin, with all the risks and side effects of taking a statin.9 \u25e6Multiple randomized clinical trials and systematic reviews have shown that red yeast rice can reduce total cholesterol and LDL cholesterol by 10% to 33%. \u25e6It is considered one of the most effective natural products for lowering cholesterol, but quality and safety concerns exist due to variability in monacolin K content and potential contamination with citrinin, a nephrotoxin (kidney-damaging substance).   \u2022 Plant sterols and stanols  \u25e6Found naturally in plant-based foods like fruits, vegetables, nuts, oils, seeds, and grains. \u25e6A 2022 network meta-analysis found that plant sterol supplementation leads to modest LDL and total cholesterol reductions. \u25e6They work by blocking cholesterol absorption in the small intestine.   \u2022 Bergamot (Citrus bergamia)  \u25e6Bergamot extract and its polyphenols have shown promising lipid-lowering effects. \u25e6A 2022 systematic review and meta-analysis found significant decreases in total cholesterol, LDL cholesterol, and triglycerides, and an increase in HDL cholesterol. However, a small number of studies limit the evidence.   \u2022 Artichoke (Cynara scolymus)  \u25e6Randomized trials have shown reductions in total cholesterol by up to 18.5% compared to placebo. \u25e6The evidence base is limited but promising, with good safety profiles reported in studies.   \u2022 Fenugreek (Trigonella foenum-graecum)  \u25e6Several trials, mainly from India, have shown reductions in total cholesterol ranging from 15% to 33%. \u25e6Some studies also found reductions in LDL cholesterol, though methodological quality varies.   \u2022 Guggul (Commiphora mukul)  \u25e6Some randomized trials have reported 10% to 27% reductions in total cholesterol. \u25e6Although results have been inconsistent, and quality concerns exist, it remains one of the more extensively studied herbal options.   \u2022 Garlic (Allium sativum)  \u25e6Ancient history and a wealth of modern research support the use of garlic. More than 3,000 scientific papers cover its chemistry, pharmacology, and clinical uses.10 \u25e6The therapeutic uses of garlic are extensive, but those specific to the cardiovascular system include reducing elevated cholesterol, preventing atherosclerosis and hypertension, treating poor circulation to the legs, and improving overall blood flow through antiplatelet actions.   \u2022 Red clover (Trifolium pratense)  \u25e6Systematic reviews have found significant reductions in total cholesterol and increases in HDL cholesterol in postmenopausal women, but effects on LDL cholesterol are inconsistent.   \u2022 Green tea (Camellia sinensis)  \u25e6An American Journal of Clinical Nutrition meta-analysis suggests that green tea significantly reduces total cholesterol, including LDL or \u201cbad\u201d cholesterol, to 2.19 mg\/dL in the blood. However, green tea didn\u2019t affect HDL, or \u201cgood\u201d cholesterol.11     Biomarkers and Blood Work  When examining blood work to evaluate cardiac risk and metabolic health, cholesterol alone is insufficient. These parameters and other risk factors, such as diabetes, cardiovascular issues, and liver function, all need to be considered.  High LDL cholesterol was once thought to contribute to plaque buildup in the arteries, which could lead to the plaque becoming dislodged at some point, leading to a heart attack or stroke. Newer schools of thought don't point to LDL as causing plaque buildup in the arteries but rather to chronic inflammation as being the cause.12  The newer cardiovascular assessment blood tests measure a specific protein called Apolipoprotein B (ApoB) within the LDL, which directly counts the number of atherogenic (plaque-producing) particles in the blood.  If ApoB is not measured, C-reactive protein (CRP) may be measured. CRP measures overall inflammation in the body and screens for cardiovascular risk. That's important because many chronic diseases result from chronic inflammation. Metabolic biomarkers are key indicators of overall cellular health and disease risk.  The specific thresholds depend on your risk factors, and each lab has its parameters, but for reference, these are the normal ranges from LabCorp:   \u2022 LDL  \u25e6Optimal \u2014 39 mg\/dL   \u2022 VLDL Cholesterol Cal  \u25e6Optimal \u2014 5 to 40 mg\/dL   \u2022 Triglycerides  \u25e6Optimal \u2014 0 to 149 mg\/dL   \u2022 Apolipoprotein B (ApoB)  \u25e6Optimal \u2014","thumbnail_url":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png"}