Worried about your Cholesterol?

Some people take supplements along with statins, or -- if their cholesterol isn't too high -- instead of them. There's good evidence that some supplements can help with cholesterol levels.

• Fish oil can lower triglycerides by up to 50% and improve HDL levels, the “good” cholesterol. People in most studies showing a benefit have taken 1 to 4 grams of fish oil a day. While usually well-tolerated, fish oil supplements can cause a fishy aftertaste, heartburn, or upset stomach.
• Sterols and stanols are available in supplements and are also added to foods such as some margarines, orange juice, or yogurt. These can lower LDL, the “bad” cholesterol, by up to 15%. Cholesterol experts recommend 2 grams per day.

Soluble fiber -- available in supplements such as psyllium as well as in food -- can lower LDL cholesterol.. For every 5 to 10 grams that you add to your diet, you can lower your levels by up to 5%. Try to get at least 25 to 30 grams of total fiber a day. Most fruits, vegetables, and oats have both soluble and insoluble fiber.

Potential Side Effects of taking a Statin medication

Like any medicine, statins can interact with other medicines you take, and they can have side effects:

• More common: Headache, GI problems, muscle and joint aches, or rash
• Less common: Memory loss, mental confusion, high blood sugar, and type 2 diabetes
• Very rarely: Muscle or liver damage

Research shows that some people with muscle aches from statins feel better when they take extra CoQ10, a substance your body makes to help cells produce energy. Don’t take CoQ10 supplments on your own, however. Work with your doctor when you take any supplement.

Can Exercise and Diet Lower Your Cholesterol Enough?

There’s no doubt that a healthy lifestyle helps lower cholesterol. The question is whether it can lower your levels enough – and that depends on how high your levels are and what your doctor has set as your goal.

• Eating a heart-healthy diet can lower LDL cholesterol at least 10%.
• If you lose 5% to 10% of your body weight, you can cut LDL cholesterol 15%, and reduce triglycerides 20%.
• If you exercise at a moderate intensity -- meaning you have enough breath to talk but not sing -- for at least 2 ½ hours a week, you can further cut triglycerides 20% to 30%. (Exercise can also increase your HDL, the “good” cholesterol.)

That’s a great start, says Michael Miller, MD, director of the Center for Preventive Cardiology at the University of Maryland Medical Center. "Lifestyle changes certainly are the cornerstone of cholesterol reduction."

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