A health expert has revealed his top tip for keeping cholesterol levels in check, dubbing it the ‘absolute best’ remedy. Dr Eric Berg DC, a specialist in healthy keto and intermittent fasting, shared in a YouTube video that a specific vitamin could be the key to managing your cholesterol levels.
He began by explaining what cholesterol is, stating: “Your body makes cholesterol, and it also needs cholesterol. When you burn fat, part of that fat is cholesterol. When you lose weight, the cholesterol has to come out, temporarily increasing your cholesterol.”
He went on to discuss the role of bile in the body, saying: “Bile is an important fluid in the body that is essential in regulating cholesterol. Bile is made from cholesterol, and it helps you break down fats, extract fat-soluble vitamins, and prevent small intestinal bacterial overgrowth (SIBO).”
He added: “You also have secondary bile salts made by the friendly bacteria in your large intestine. A problem with your microbiome (friendly bacteria) can cause a lack of bile, which can lead to higher cholesterol.”
Some research suggests that probiotics and fibre can help lower cholesterol. According to Dr Berg, fibre nourishes your microbes, which then produce bile salts, reports Surrey Live.
“The best source of healthy fibre is fermented vegetables,” he advised. However, the ‘absolute best’ remedy for lowering cholesterol, according to the expert, is niacin (vitamin B3).
Niacin works by directly and indirectly helping your body lower cholesterol through supporting bile production. According to the Mayo Clinic, Niacin can slash LDL cholesterol and cut triglycerides by a quarter while boosting HDL cholesterol by over 30%.
- HDL: Niacin can increase high-density lipoprotein (HDL) cholesterol, also known as the ‘good’ cholesterol.
- LDL: Niacin can lower low-density lipoprotein (LDL) cholesterol, also known as the ‘bad’ cholesterol.
- Triglycerides: Niacin can lower triglycerides, another type of fat in the blood.
What is niacin?
Also known as nicotinic acid, this B vitamin is key in converting grub into energy for our bodies. It also supports the health of the nervous system, digestive system, and skin. That’s why you’ll often find niacin in your daily multivitamins, although most of us get enough from our diet.
A small 2020 study found that extended-release niacin therapy alone, without any other cholesterol medications, effectively reduced total and LDL cholesterol levels while boosting HDL cholesterol over 16 weeks. Niacin can be used to treat various lipid disorders, including metabolic syndrome, diabetes mellitus, hypertriglyceridemia, and isolated low HDL cholesterol.
You can take niacin in moderate to high doses, typically 1000 to 3000 mg daily, but always check with your GP first. Side effects may include flushing, red face or neck, diarrhoea, headache, upset stomach, and skin rash.
Niacin could also cause overdose complications, such as high blood sugar, infection, internal bleeding, liver damage and stroke. As such, some doctors may not recommend niacin as an alternative to other cholesterol-lowering drugs.
Niacin is a prescription-only supplement and isn’t suitable for everyone. It’s crucial to consult your doctor before making significant changes to your lifestyle or diet, and before starting any new vitamins to ensure they’re right for you.
The best way to stay healthy and increase ‘good’ cholesterol is to maintain a balanced diet, drink plenty of water, exercise regularly, quit smoking if you do, and avoid trans fats or partially hydrogenated oils. Niacin is a water-soluble vitamin, so it’s vital to include it in your daily diet.
Foods rich in niacin
- Grains: Whole grains, enriched grains, wheat flour, and maize flour
- Vegetables and fruits: Carrots
- Animal products: Beef, pork, chicken, turkey, fish, eggs, milk, cheese, and yoghurt
- Legumes and nuts: Beans, peas, lentils, nuts, and seeds
- Yeast, bran, and coffee
Other foods to lower cholesterol
- Stanols and sterols
- Garlic
- Oats and oat bran
- Red yeast rice
- Flaxseed
- Soy
- Green tea
Individuals can enjoy these natural products either as part of their diet or as supplements. However, it’s important to seek advice from a healthcare professional if they have any health issues or are currently on medication.
What else did Dr Berg say?
The recommended daily intake for men is 17 mg, while for women, it’s 13 mg. Other natural products can be enjoyed as part of a diet or as supplements to lower cholesterol.
However, it’s essential to seek advice from a healthcare professional if you have any health issues or are currently on medication. Dr Berg also mentioned: “If a person has their gallbladder removed, they might not have enough primary bile salts to remove the cholesterol, and certain lipids can start increasing.”
Overall, he believes the best natural remedies for lowering cholesterol are probiotics (from food, if possible), tauroursodeoxycholic acid (TUDCA), and niacin. On diets, the doctor added, “If you’re on a low-carb diet, you don’t really need to be concerned about your cholesterol. But if you are concerned, you can get an advanced lipid profile test.”
Cholesterol levels are not always a reliable indicator of heart health, according to one expert, who suggests a different test may be more effective. “Cholesterol isn’t a good indicator of heart problems. A much better test is a CAC test.”
A coronary artery calcium (CAC) scan is a non-invasive imaging test that uses a CT scan to detect calcium buildup in the heart’s arteries.
Why is high cholesterol bad?
According to the NHS, high cholesterol does not usually cause symptoms, until it leads to other problems in the body. You can only find out if you have it from a blood test.
High cholesterol can lead to serious health issues, including heart disease, stroke, and high blood pressure. It can also cause plaque to build up in the arteries, leading to hardening and narrowing.
This can restrict blood flow to the heart, potentially causing a heart attack. Furthermore, high cholesterol can impede blood circulation throughout the body, potentially leading to a stroke.
It can also cause inflammation and release hormones that constrict blood vessels, further increasing blood pressure. High blood pressure is closely linked to heart disease, and high cholesterol can also lead to peripheral artery disease.
While some cholesterol is necessary for healthy cells, excessive amounts can be harmful. If there is a family history of high cholesterol, it is advisable to have cholesterol levels checked from a young age.