Oats
Among all nutraceuticals (foods with medicinal properties) oatmeal and oat bran are the most potent. Packed with soluble fiber, they create a gel-like substance in the digestive system that bonds with cholesterol molecules and prevents them from entering the blood stream. Harvard University conducted a study that analyzed over 60 trials and found that even small amounts of soluble fiber added to a daily diet could reduce cholesterol by 5 points. Other good sources besides oats are kidney beans, apples, and pears.

Red Yeast Rice
This yeast that grows on rice contains compounds that inhibit the body’s production of cholesterol. Studies have found that people who took this in supplement form were able to drop their bad cholesterol by 23% without making any other changes to their lifestyle at all. When combined with healthier changes to diet and exercise, they were able to drop it by 42%. It’s also less likely to cause the painful muscle disease myopathy than typical cholesterol lowering statin drugs.

Macadamia Nuts
Even with 76% total fat by their weight, it’s mostly monounsaturated fat. This is beneficial in helping to lower bad cholesterol (LDL) without harming levels of good cholesterol (HDL). All nuts are high in antioxidants like omega 3 fatty acids, and vitamin E, but macadamia nuts are the highest in monounsaturated fats. Studies from the University of Hawaii concluded that total cholesterol of those who added macadamia nuts to their diets for a month was 10 points lower than those who did not.

Green Tea
Loaded with some of the most potent antioxidants called polyphenols, green tea can lower bad cholesterol and keep it from forming plaque in blood vessels. In some studies, drinking 5 cups of green tea daily lowered cholesterol by 9 points compared to those who didn’t drink any. Black tea also contains these antioxidants, but nowhere near the concentration of green tea. 3-5 cups a day is optimal for best results.

Fish oil
Omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are known primarily for lowering harmful blood fats called triglycerides. They can also help to mildly lower blood pressure. A daily dose of 1 gram can help with blood pressure, but 2-4 grams is recommended for lowering triglycerides. If you are already taking a blood thinner, talk to your doctor before starting to take fish oil as it can increase bleeding risk in these situations.

CoQ10
Typically combined with niacin (vitamin B-3), CoQ10 can help to minimize side effects from cholesterol lowering statin drugs like muscle weakness. It can also help to enhance the energy production in cells, and inhibit blood clot formation. Typical dose is 50-100 milligrams daily.

Red yeast rice
Available in tablet, capsule, powder, and liquid forms, this is an extract of red yeast that is fermented onto rice. It has long been used by the Chinese, and it can mimic the same actions as statin drugs for lowering cholesterol. Average dose is 600 milligrams, twice a day, but can be enhanced with combined with naturally occurring plant sterols. These can be found in small amounts in fruits and vegetables, but also in supplement form. Add 400 milligrams of these for best benefits.

Lycopene
Found in tomatoes, watermelon, pink grapefruit, red bell peppers, and papaya, this phytochemical can be helpful in lowering blood pressure. Research has proven it can lower systolic (top) blood pressure by 10 points, and diastolic (bottom) blood pressure by up to 4 points. It is a potent antioxidant, and has even been thought to have cancer preventing properties, but they have not been proven. 10 milligrams daily is the average dose.