What Foods & Vitamins Can I Take To Lower Cholesterol

Reducing the cholesterol in the blood can help prevent elevated blood pressure as well as lower the risk of a heart infarction or attack. The amount of nutrients that help with cholesterol reduction is not high, but they are the following:

Vitamin B3

One of the vitamins that help with regulating, or rather, reducing cholesterol is vitamin B3 (or niacin, or nicotinic acid), which reduces “bad cholesterol” or LDL and increases HDL or “good cholesterol”. It is very important, however to consult a physician before taking niacin. The reason for this is the following:

It has been established by scientists and heart associations that vitamin B3 has some severe side effects, such as the flushing of the skin, as well as skin rashes, dizziness, stomach irritation, an increase of blood glucose, headaches, and even liver damage.

Another kind of complication from ingesting this vitamin is gouty arthritis, as well as perilously low blood pressure. Also, non-prescription niacin products come with their own set of problems as well. Those marked as “no-flush” may likely not be able to reduce cholesterol, while “sustained-release” may cause severe liver damage. The standard “immediate-release” niacin frequently triggers skin flushes as well as other annoying side effects.

Antioxidants And Vitamin E

It seems that there is no conclusive data about the benefits of taking antioxidants for lowering cholesterol. However, there is some proof that taking vitamin E supplements may help lower the risk of cardiovascular disease. So, it seems that minerals and vitamins have no cholesterol-fighting advantages.

What About Foodstuffs Containing Antioxidants?

However, it seems that certain types of food, namely, a diet abundant with fruits, nuts, vegetables and whole grains, can help with reducing cholesterol and averting cardiovascular disease. Before any vitamin or diet regimen is started, it is well advised to consult with a physician or a nutritionist.


There are omega-3 fatty acids in certain kinds of fish, like for instance sardines, salmon, herring, halibut, and albacore tuna, and these without any doubt help lower overall cholesterol levels. These fatty acids, Omega-3, also help in reducing the danger of the blood clotting. Also, fish oil may be of a great help in lowering the peril of abrupt decease of those who have undergone heart attacks.


Whole grains and certain cereals can be of a great assistance in lowering cholesterol levels, as whole grains do not just help in reducing the levels of cholesterol, they also have a fair amount of fiber and help in reducing the danger of heart disease. Also, the fiber which can be found in whole grains can aid in a feeling of fullness, and thus it can be of assistance in controlling weight.


Particular kinds of nuts like for instance hazelnuts, almonds, peanuts, and walnuts can be of a great help in reducing levels of cholesterol while at the same time lowering the hazard of heart failure. It is par for the course that nuts covered in salt or sugar should not be consumed, due to the fact that they can contain too many calories as well as fat, both of which are not very healthy at all. The best alternative to these are unsalted or plain nuts, which in any case can help in lowering cholesterol levels. However, it has been proven that even unsalted nuts can be excessive in calories, so it is best not to consume too many of those. It might be a good idea to add a few nuts to a salad of your choice for taste and cholesterol advantages, and this might very well help in avoiding ingesting an excessive amount of calories.