Rhonda Patrick: 5 Supplements That Lower Cholesterol Naturally (No Statin Required)

Key Takeaways

• Exercise regularly: Combine cardiovascular exercise, high-intensity workouts, and resistance training to help regulate cholesterol levels.
• Follow a Mediterranean diet: Limit saturated fat intake and focus on heart-healthy foods.
• Manage stress: Chronic stress raises cholesterol levels, so practice stress-reducing techniques like mindfulness or meditation.
• Consider weight loss: If overweight, losing weight through diet and exercise can significantly reduce LDL cholesterol.

Supplements & Protocols Mentioned

• Soluble fiber: 5 grams/day of psyllium husk or beta-glucans (found in oats and mushrooms) can reduce total and LDL cholesterol by ~6 mg/dL.
• Omega-3 fatty acids: 2-3 grams/day of EPA/DHA can reduce triglycerides by 42-70 mg/dL and total cholesterol.
• Garlic: Supplements (powder, oil) can reduce LDL cholesterol by up to 17 mg/dL.
• Berberine: Helps lower LDL cholesterol and regulate blood sugar.
• Probiotics: Strains like L. reuteri and L. plantarum may help improve lipids, though evidence is weaker.
• Avoid red yeast rice extract: While effective for cholesterol, it negatively impacts mitochondrial function and may contain toxins.

Notable Quotes

“Supplements need to be considered as add-ons, things that are amplifying what you’re doing with your diet and your lifestyle.”

“Weight loss does affect LDL cholesterol levels. For every kilogram lost, cholesterol is reduced in a meaningful way.”

Bottom Line

Focus on foundational lifestyle changes like exercise, diet, and stress management, and consider adding supplements like soluble fiber, omega-3s, garlic, and berberine to naturally lower cholesterol. Always consult a physician before making changes.

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