Natural Alternatives to Statins: Do They Really Lower Cholesterol?
- Gill Farthing
- May 17
- 2 min read
For anyone looking to lower their cholesterol naturally, whether due to statin side effects or a desire to pursue a more holistic approach, it’s easy to feel overwhelmed by the number of foods and supplements that claim to help.
As a health coach and cardiac specialist, I’m often asked about these alternatives. It’s a question worth exploring, but it's also one that calls for careful, informed discussion.
In this article (p18-19) https://www.bhf.org.uk/-/media/images/information-support/heart-matters/2025/hm-spring-2025-publications-page/heart-matters-spring-2025.pdf?rev=91a41afedc794e22bc101bad58c9c309 The BHF explores some commonly promoted options and looks at the evidence behind these claims. In the article they focus on:
1. Plant sterol and stanols
2. Oats
3. Garlic
4. Omega-3s
5. Red yeast rice extract (RYRE)
Each of these has varying levels of evidence behind it. For example, plant sterols and stanols often found in fortified spreads and drinks do have good evidence for lowering LDL ‘bad’ cholesterol when taken in the right amounts. Soluble fibre also shows modest benefits. Others, like garlic, may offer broader cardiovascular benefits, though the cholesterol-lowering effects are less clear or less consistent.
It’s key to remember that these alternatives are not direct replacements for statins, which are highly effective for those at higher cardiovascular risk. However, for people with slightly raised cholesterol who are not yet on medication, or those managing their cholesterol alongside statins there’s value in these natural approaches when used as part of a heart-healthy lifestyle.
What This Means for You
If you’re thinking about trying any of these natural alternatives, consider the following:
Start with your diet: Aim to eat whole foods like oats, beans, nuts, and vegetables as they are powerful allies in cholesterol management.
Stay informed: Not all supplements are created equal. Some (like red yeast rice) can contain substances similar to statins and may not be suitable without medical guidance
Work with a professional: Before stopping or switching any prescribed medication, always speak with your GP or Specialist.
Bringing It All Together
Lowering cholesterol isn’t just about what you take, it’s about how you live. Nutrition, movement, stress, sleep, and emotional wellbeing all play a role. As a health coach, I help people understand their risk, make sustainable lifestyle changes, and feel confident in their choices. Also, remember, cholesterol is only part of the picture when it comes to preventative measures for heart health. If you’re interested in exploring your options for supporting heart health further, I’d be glad to help.
