1.  Garlic

Garlic is a common household spice that has many health benefits. One of these benefits is its ability to lower cholesterol levels. In fact, studies have shown that garlic can reduce total cholesterol by up to 10% (1). So, how does garlic work? Garlic contains a compound called allicin, which is thought to be responsible for its cholesterol-lowering effects (2). Allicin works by inhibiting HMG-CoA reductase, an enzyme involved in the production of cholesterol (3). If you’re looking to add garlic to your diet to lower your cholesterol, you can take a garlic supplement or simply add more garlic to your cooking.

2.  Niacin

Niacin is a type of B vitamin that has been shown to be effective in lowering cholesterol levels. Niacin works by inhibiting the synthesis of very-low-density lipoprotein (VLDL), a precursor to LDL (4). In one study, 2 grams of niacin per day lowered LDL levels by 28% and VLDL levels by 39% (5). Niacin is available over-the-counter in tablet form. However, high doses of niacin can cause side effects such as flushing and gastrointestinal upset (6). Therefore, it’s important to speak with your doctor before beginning any niacin supplementation.

3.  Plant Sterols

Plant sterols are compounds found naturally in fruits, vegetables, nuts, and seeds. They’ve been shown to reduce cholesterol levels by preventing the absorption of dietary cholesterol into the bloodstream (7). In one study, 2 grams of plant sterols per day reduced LDL levels by 10% (8). foods that contain plant sterols include nuts, seeds, vegetable oils, and margarine. You can also find plant sterol supplements at most health food stores.

Conclusion:

There are a number of different supplements for lowering cholesterol that has been shown to be effective in reducing cholesterol levels. Garlic, niacin, and plant sterols are three promising options backed up by scientific research. As always, speak with your doctor before beginning any new supplement regimen as some supplements may interact with medications you’re already taking or cause unwanted side effects.