Is it possible to lower cholesterol naturally?

Some supplements that have been scientifically proven to be effective:

Berberine: Clinical studies have shown that it lowers LDL and triglycerides.

(Source: Phytotherapy Research, 2020)

Red yeast rice: It has a statin-like effect, but dose control is very important. (Source: Journal of Clinical Lipidology, 2021)

Black cumin: Moderately effective in reducing LDL and total cholesterol. (Source: Evidence-Based Complementary and Alternative Medicine, 2019)

Ineffective or with insufficient evidence:

Garlic capsules: Studies are inconsistent; some are effective, some are not.

(Source: Cochrane Library, 2016)

Apple cider vinegar, flaxseed, castor oil: No effect shown. (Source: National Center for Complementary and Integrative Health, 2022)

Beware of 'Cholesterol-lowering' products on the market!

Most of the products sold in pharmacies or on websites that claim to have “herbal ingredients” have not been medically approved.

The U.S. Food and Drug Administration (FDA) has revealed that some products containing red yeast rice contain “hidden statins.” (Source: FDA.gov, 2022)

These products are not subject to sufficient control in Türkiye. The approval of the Ministry of Agriculture and Forestry is not sufficient for health; it must be licensed by the Ministry of Health. (Source: Turkish Medicines and Medical Devices Agency, 2023)

For whom are natural methods sufficient?

Natural methods may be sufficient especially for the following groups:

- Individuals with LDL between 130–160 but low HDL.

- Those with triglyceride levels below 200 mg/dL.

- Those who do not have a history of heart attack or a family history of genetic risk

- Young individuals without insulin resistance

However, if LDL is above 190 mg/dL or other risk factors are present, herbal methods alone may not be sufficient.

In this case, lifestyle changes should be considered as a supplement to medications. (Source: ESC Guidelines, 2021; NICE, 2021)

The role of exercise, sleep and stress

Exercising for at least 150 minutes per week lowers triglycerides while increasing HDL.

Regular sleep and stress management,

It balances cortisol levels, which has a positive effect on cholesterol metabolism.

(Source: Journal of Lipid Research, 2020; Harvard Health Publishing, 2021)

The “inactive cholesterol” syndrome, especially seen in office workers, can be improved not only with nutrition but also with regular physical activity.

False hopes: YouTube cures and facts

In recent years, statements like “garlic-lemon cure”, “unclogging veins with apple cider vinegar”, “tea that resets cholesterol in a week” that have spread on social media are scientifically unfounded. Beyond being ineffective, some mixtures can impair liver function.

(Source: PubMed Review, 2022) Having 10 million views on YouTube does not mean that a method is effective.

Conversely, misinformation spreads much faster on such platforms. (Source: Nature

(Digital Medicine, 2020)

Which method is really effective?

Mediterranean Diet and vegetable oils

The Mediterranean Diet, which includes olive oil, fish, vegetables, walnuts and whole grains, is considered one of the most effective ways to balance cholesterol naturally. Many studies have proven that this diet lowers LDL, increases HDL and reduces inflammation in the arteries.

(Source: The New England Journal of Medicine, 2013; AHA, 2020)

Caution: Although vegetable margarines are marketed as “cholesterol-lowering,” the trans fats they contain can increase arteriosclerosis. Real olive oil should be preferred. (Source: Harvard TH Chan School of Public Health, 2022)

What does the natural method really mean?

The term “natural method” often evokes connotations such as “harmless,” “drug-free,” or even “miraculous.” However, in medicine, the concept of natural includes not only what is not chemical, but also criteria such as proven efficacy and safe dosage.

Garlic capsules, apple cider vinegar cures, mixtures made with lemon...

Many of these are spread through social media influence but are either ineffective or poorly supported by medical evidence. (Source: Mayo Clinic; WebMD, 2023)

TOMORROW: Antiaging

- Is it possible to reach 100 years of age without medication?

- What is aging? Can it be measured?

- 8 Drugs that slow down aging

- Collagen or calories?

- Do longevity molecules work or are they just a pipe dream?