September is Cholesterol Awareness Month, which is yet another reminder for you to keep those cholesterol levels in check.
We get it—cholesterol is the last thing you want to talk about before the holiday season. And, your doctor probably uses the word in every sentence during your exams, telling you to give up fried stuff, meat, eggs and all the other foods you love to eat.
Talking about cholesterol is not fun, but it is really important.
Lowering your cholesterol could save your life or add many years to it. And there is good news about managing your cholesterol—it might be much easier than you think.
You may not need to give up burgers or fries to lower your levels and protect your heart. Certain nutrients and foods have been found to lower bad cholesterol.
That means making a few simple food choices, like eating more fiber and taking a supplement with lunch, could help manage your cholesterol.
Cholesterol Awareness Month is a great time to refamiliarize yourself with what it is and how to manage your cholesterol!
Below, we’ll tell you more about those nutrients and what science says about their cholesterol-fighting powers.
Cholesterol Explained
Good or bad? Low or high? LDL or HDL? There are a lot of questions surrounding cholesterol—and just as much confusion. Let’s start with a quick recap of what cholesterol actually is.
Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s responsible for producing hormones, vitamin D and substances that help you digest food. So, your body needs cholesterol to function properly. However, not all cholesterol is created equal. There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). These are often referred to as “bad” and “good” cholesterol, respectively.
- LDL: This type of cholesterol is often labeled as “bad” because it can build up on the walls of your arteries. Over time, this “plaque” can harden and narrow your arteries, making it more difficult for blood to flow through. If a clot forms and blocks a narrowed artery, it can lead to a heart attack or stroke.
- HDL: HDL is known as “good” cholesterol because it helps remove LDL cholesterol from your arteries, transporting it back to your liver, where it’s broken down and removed from your body. Higher levels of HDL are beneficial and can reduce your risk of heart disease.
Managing your cholesterol is about striking a balance between LDL and HDL.
If you have too much LDL, you start to develop plaque.
If your HDL levels are too low, there may not be enough of it to remove the excess LDL, leading to a higher risk of plaque buildup and heart disease.
The impact of cholesterol isn’t limited to just your heart. Poor cholesterol management can also affect your overall health, leading to reduced energy levels, cognitive decline and even problems with your liver and kidneys [1,2].
That’s why it’s so important to maintain a healthy balance of LDL and HDL cholesterol.
Essential Supplements for Cholesterol Management
Simple lifestyle changes can help manage cholesterol, including getting enough exercise, quitting smoking and limiting alcohol consumption.
Diet is among the most important factors, as the food you eat directly impacts your levels of LDL and HDL cholesterol.
Studies have found that certain foods and nutrients blast bad cholesterol away and skyrocket your good cholesterol levels.
For example, simply eating almonds could reduce bad cholesterol by up to 19% [3]. To keep bad cholesterol in check, try these cholesterol-managing supplements.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10 for short) is a naturally occurring antioxidant in your body that plays a role in energy production within your cells.
It’s particularly important for heart health, as your heart requires a constant supply of energy to function effectively. As part of its heart-protecting job,
CoQ10 lowers levels of bad cholesterol and raises good cholesterol [7].
Studies have found that it may be especially effective for people with diabetes [8].
Aside from managing cholesterol, CoQ10 has been shown to support overall cardiovascular health by neutralizing free radicals and improving blood vessel function.
CoQ10 is found in small amounts in foods like fatty fish, organ meats and whole grains, but it’s challenging to get enough from diet alone.
Take a CoQ10 supplement to get more.
Omega-3 Fatty Acids
Omega-3 fatty acids are among the most well-known and widely recommended supplements for heart health.
These essential fats reduce triglycerides—a type of fat found in your blood that can contribute to heart disease.
At the same time, omega-3s have been found to significantly boost HDL (good) cholesterol [4].
These benefits deliver a one-two punch to heart disease, which is why doctors recommend omega-3 supplements to many senior citizens. You can take Omega-3s in the form of fish oil or krill oil supplements.
Or, you can get more in your diet by eating salmon, mackerel, sardines, avocados and olive oil.
Niacin (Vitamin B3)
Niacin, also known as Vitamin B3, is an essential vitamin known for its ability to increase HDL (good) cholesterol levels while simultaneously lowering LDL (bad) cholesterol and triglycerides.
That’s a lot of heavy lifting for a vitamin you’ve probably never heard of. Niacin helps reduce the risk of plaque buildup in the arteries, which can lead to heart attacks and strokes.
Even better, getting more niacin is easy. You’ll find it in lean meats like chicken, fish and beef. It’s also present in most daily multivitamins.
And of course, you can get plenty of B3 and the rest of the B family in a B complex supplement.
Fiber Supplements
Dietary fiber is one of the most important nutrients for digestive health, but did you know it also has a major impact on your heart?
A type of fiber called soluble fiber can help lower LDL (bad) cholesterol. It works by binding to cholesterol in the digestive system and removing it from the body before it can enter the bloodstream.
So, it kicks bad cholesterol to the curb before it can even get close to your arteries.
To get more fiber, eat high-fiber foods like fruits, vegetables and whole grains.
Or, take a soluble fiber supplement containing ingredients like psyllium husk and beta-glucan.
One popular supplement you may have heard of is Metamucil. Its ingredients have been found effective at lowering LDL cholesterol [5].
All-Encompassing Heart Health Supplements
There are loads of nutrients and ingredients that help your heart keep on ticking by managing cholesterol.
Some supplements include a blend of these nutrients to manage cholesterol, lower blood pressure, reduce inflammation, boost artery health and more.
Taking a heart health supplement, such as Manna’s Liposomal Heart Health Bundle, is like combining all of the above cholesterol fighters into one super-powered heart health package. When paired with moderate exercise and smart lifestyle choices, it’s one of the best ways to keep heart disease at a distance.
Manna Heart Health Bundle contains the powerful heart protector CoQ10 as well as curcumin and magnesium.
Curcumin is one of the best antioxidants for reducing inflammation, and studies have found it to significantly reduce bad cholesterol and triglycerides [9]. In fact, it’s been found to fight aging altogether.
Magnesium is a mineral your body needs for hundreds of processes, but many of us don’t get enough. It’s been found to decrease bad cholesterol and lower stress (which is another cause of high cholesterol) [10,11].
Take Control of Your Cholesterol
For many, cholesterol feels like something out of their control.
You try to eat less meat and do more exercise, but the tests always come back the same.
Managing your cholesterol doesn’t have to be overwhelming, and you can achieve a balance between good and bad cholesterol by making a few simple dietary changes.
There’s no better time to do it than during Cholesterol Awareness Month.
If you can’t decide on a supplement, start with a daily multivitamin like Manna Liposomal Multivitamin. It contains a blend of essential nutrition to keep your heart ticking strong.
For a more powerful heart supplement, get the Manna Liposomal Heart Health Bundle. It’s packed with antioxidants and minerals that support comprehensive cardiovascular health.
Manna’s liposomal delivery system enhances the absorption of nutrients, allowing your body to make the most out of each dose.
This means you get more effective support for your heart and overall health, as more vitamins and minerals are delivered directly to your cells.
By incorporating the right supplements into your daily routine, you can finally take control of your cholesterol and support your long-term heart health.
Studies have found that the nutrients on the list above provide real benefits that can make a difference in your cardiovascular well-being.
Don’t wait until your doctor bugs you again about your cholesterol—take control today with cholesterol-fighting foods and heart-healthy supplements by Manna.
FAQ
Cholesterol Awareness Month, observed in September, is a national initiative aimed at educating people about the risks of high cholesterol and how to manage it effectively. It’s an important time to raise awareness about heart health and take proactive steps to balance cholesterol levels through diet, exercise, and supplements.
Yes, it’s possible to manage cholesterol without completely giving up your favorite foods. By incorporating cholesterol-lowering supplements and making smart dietary choices, such as adding more fiber and healthy fats, you can help balance your cholesterol levels while still enjoying the foods you love in moderation.
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant in the body that plays a crucial role in energy production within cells. It is particularly important for heart health as it helps improve blood vessel function, reduces oxidative stress, and supports the production of energy in heart cells, thereby promoting overall cardiovascular health.
Combining CoQ10, Curcumin, and Magnesium provides a comprehensive approach to heart health. CoQ10 supports energy production and reduces oxidative stress in the heart, Curcumin acts as a powerful anti-inflammatory and antioxidant, and Magnesium aids in maintaining normal blood pressure, heart rhythm, and cholesterol levels. Together, these supplements help protect the heart from damage and improve overall cardiovascular function.
- https://www.davita.com/education/kidney-disease/risk-factors/cholesterol-and-chronic-kidney-disease
- https://keck.usc.edu/news/high-cholesterol-leads-to-long-term-liver-scarring-and-immune-cell-dysfunction-in-lab-study/
- https://pubmed.ncbi.nlm.nih.gov/21457263/
- https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- https://pubmed.ncbi.nlm.nih.gov/10837282/
- https://academic.oup.com/nutritionreviews/article/71/5/282/2460203?login=false
- https://pubmed.ncbi.nlm.nih.gov/36337001/
- https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/
- https://pubmed.ncbi.nlm.nih.gov/2719760/
- https://www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety
