Most people are aware that high levels of LDL cholesterol might indicate susceptibility to cardiovascular problems like blocked arteries or heart attacks. When doctors see such a result on a blood test, they often like to address it by prescribing statins. That frequently brings LDL down to an acceptable range, but sometimes it doesn’t appear to be enough. Physicians could turn to additional medications, but patients may be interested in ways to lower LDL cholesterol naturally.
Could Walnuts and Flaxseed and Cinnamon Help Control Cholesterol?
Q. I started including walnuts and ground flaxseed in my meals when possible, along with Ceylon cinnamon. My LDL had risen to 180 and I thought I should do something about that. My good HDL has always been high.
After three months of this regimen, my LDL dropped 40 points, and my HDL rose 12 points. My triglycerides also dropped significantly. My doctor and I are very pleased with the quick response to my dietary changes.
Flaxseeds for Lower Lipids:
A. Congratulations on your sensible new diet. Flaxseeds contain fiber and fats that help normalize cholesterol components in people with elevated blood lipids (International Journal of Angiology, Dec. 2020). Eating flaxseeds doesn’t seem to have much impact on people with normal blood lipids.
Walnuts as Part of a Cholesterol-Lowering Diet:
A review of meta-analyses shows that walnuts, along with whole grains rich in fiber as well as peas, beans and hazelnuts can lower LDL cholesterol for most people (Nutrition, Metabolism, and Cardiovascular Diseases, May 6, 2021). In addition, a vegetarian diet has a positive effect on gut microbiota and can help reduce cardiovascular risk (Journal of the American Heart Association, Sep. 15, 2020).
Cinnamon to Lower LDL Cholesterol Naturally:
An analysis of studies of cinnamon at various doses found that this supplement can lower triglycerides and LDL cholesterol and raise HDL cholesterol (Nutrients, June 30, 2023). In contrast to some previous research, these studies found no significant effects of cinnamon on fasting blood glucose or HbA1c, a measure of blood sugar over time.
You Can Lower LDL Cholesterol with Diet:
Q. I’d like to learn more about natural ways to lower LDL cholesterol. I can’t take niacin or statins because my liver enzymes are elevated. My doctor and I are concerned that my LDL has been rising. Do you have any recommendations?
A. Another reader was able to lower her LDL cholesterol 44 points in five weeks by changing her diet. She stopped eating before bedtime, added cruciferous vegetables, started drinking green tea, used fish as her primary protein and olive oil as her main fat. She also added soluble fiber and eliminated refined carbohydrates.
Learn More:
We have included other approaches to lower LDL cholesterol naturally in our eGuide to Cholesterol Control and Heart Health.
