Natural Ways to Reduce Cholesterol Levels with Sterol and ALA
High cholesterol levels are a significant health concern worldwide, contributing to the risk of heart disease, stroke and other cardiovascular issues. Globally, the total number of deaths attributed to high LDL (low-density lipoprotein) cholesterol in 2019 was 1.47 times higher than that in 1990.
In Singapore, the National Population Health Survey 2020 revealed an increase in the prevalence of high blood cholesterol increased from 35.5% in 2017 to 39.1% in 2019-2020. Meanwhile hypertension increased from 24.2% in 2017 to 35.5% in 2019-2020.
Understanding Cholesterol
Cholesterol is a fat-like substance that travels through the blood via proteins called “lipoproteins.”
Cholesterol is a fat-like substance that travels through the blood via proteins called “lipoproteins.”
What are lipoproteins?
Lipoproteins are soluble lipid-protein complexes that are composed of “apolipoproteins”
that interact with lipids (fats, including saturated fats, unsaturated fats, and trans fats).
What are triglycerides?
Triglycerides are another type of lipid that your body needs. However, elevated levels of triglycerides can increase your risk of heart disease and stroke.
Cholesterol is important for the normal function of your body, including formation of cell membranes, certain hormones, and vitamin D. There are two types of lipoproteins that carry cholesterol throughout the body.
These are:
LDL (low-density lipoprotein) cholesterol. This is also referred to as “bad cholesterol”. LDL composes most of your body’s cholesterol. Raised levels of LDL cholesterol increases your risk for heart disease and stroke.
HDL (high-density lipoprotein) cholesterol. This is also referred to as “good cholesterol”. It absorbs the “bad cholesterol” in the blood and carries it back to the liver where it is broken down and removed from your body. HDL helps prevent “bad cholesterol” from building up in your arteries. Higher HDL levels can lower your risk for heart disease and stroke.
The primary apolipoprotein and carrier for LDL and other lipids such as chylomicrons, very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), and lipoprotein (a) is the Apolipoprotein B (ApoB). ApoB is not found in HDL. High levels of ApoB indicates an increased risk of cardiovascular disease.
While lifestyle modifications like a balanced diet and regular exercise play a crucial role in managing cholesterol, certain dietary supplements can provide an extra layer of support. Among these, Sterol, Beta-Glucan, and Alpha-Lipoic Acid (ALA) have gained attention for their potential in reducing cholesterol levels and promoting heart health.
Recommended Reading: Keeping Your Heart Healthy
Sterol: The Cholesterol Blocker
Sterols and stanols, also known as phytosterols, are natural compounds found in plants that share structural similarities with cholesterol. When consumed, sterols compete with cholesterol for absorption in the digestive system. This competition results in lower cholesterol absorption, leading to reduced levels in the bloodstream, and mitigating potential health risks like heart attacks and strokes. Common sources of sterols are vegetable oils, seeds, nuts, grain products, vegetables, legumes and fruits, among others.
Several meta-analyses have summarized the LDL-cholesterol lowering effect of sterols.
Studies Show: Sterols Lower LDL Levels, , ApoB and Triglycerides
A meta-analysis of 41 clinical trials indicates abundant evidence that 2 g/d of sterols and stanols lowers LDL cholesterol levels by 10%. In addition, based on epidemiological data and trials with cholesterol-lowering medication, long-term use of sterols will likely lower congenital heart defects risk by 12% to 20% within the first 5 years; and by 20% over a lifetime.
Another meta-analysis of 59 randomized clinical trials that were published from 1992 to 2006 showed that sterol containing products reduced LDL cholesterol levels by 0.31 mmol/L (5.58 mg/dl). The decrease in LDL cholesterol levels were found to be greater in those with high baseline LDL levels compared with those with normal to borderline baseline LDL levels.
Further, a study which analyzed 84 trials showed that when the sterol and stanol dose is high (2 g/d or more), solid food formats may result in a larger LDL cholesterol lowering effect than liquid foods.
A more recent meta-analysis of 124 clinical studies showed that daily intake of sterols of 1.5 g to 3 g lowers LDL cholesterol concentrations by 7.5% to 12%.
A meta-analysis also showed that, overall, sterol supplementation of doses ranging from 450 to 6000 mg) lowered ApoB.
A network meta-analysis of 131 trials on the comparative effect of nutraceuticals on the lipid profiles of patients found that there are no significant effects of plant sterol/stanol supplementation with doses of 520-3320 mg on triglycerides. Yet, another meta-analysis that encompassed studies testing higher sterol doses (0.8-4.0g/d) demonstrated that sterol significantly lowered serum triglycerides by 6.0% or 0.12 mmol/L.
Sterols are also available as dietary supplements. Together with proper nutrition, they can reduce cholesterol levels, are safe for most healthy people, and do not stay in your body nor alter how your body absorbs fat-soluble vitamins A, D, E and K.
ALA: The Antioxidant
Alpha-Lipoic Acid (ALA) is a powerful antioxidant that plays a crucial role in energy production within cells. Beyond its antioxidant properties, ALA has demonstrated the ability to improve lipid profiles, including reducing LDL cholesterol levels. ALA achieves this by enhancing the breakdown of fats and inhibiting the production of cholesterol in the liver.
Alpha-lipoic acid can be found in certain foods such as red meat, carrots, beets, spinach, broccoli, and potatoes. You can also take in ALA through supplements.
Studies Show: ALA Reduces LDL Cholesterol and Triglycerides
There are several studies that have shown the effect of ALA on an individual’s lipid profile. One meta-analysis of 12 studies revealed ALA decreased serum total cholesterol (TC) and LDL cholesterol significantly.
Another study demonstrated that ALA may help increase lipid regulation – by reducing TC and LDL cholesterol. However, the mechanism on how it reduces TC and LDL concentrations is still unknown.
In another study, ALA – which has already been identified as a powerful antioxidant as found naturally in our foods – is suggested to have increased functional capacity when taken as a supplement in the form of a natural or synthetic isolate. This suggests that ALA may positively impact the cardiovascular disease risk profile thanks to its beneficial actions on LDL cholesterol oxidation, lipid profiles, and hypertension, among others.
A meta-analysis also demonstrated that ALA supplementation of 300-1200mg/d significantly reduced triglycerides levels.
The combination of Sterol and ALA can be a synergistic approach to managing cholesterol levels and promoting overall cardiovascular well-being. However, individual responses to supplements may vary. That is why consultation with a healthcare professional is advisable before incorporating new supplements into one's routine.
While these supplements have been scientifically proven to assist in reducing cholesterol levels, they should complement, not replace, established heart-healthy practices such as proper nutrition, a tailored fitness program, and maintaining a healthy weight.
Recommended Reading: 10 Foods That Can Lower Your LDL Cholesterol Levels Naturally