How Trekking Helps Reduce Cholesterol & 5 Supplements That May Help Lower High Cholesterol

5 Supplements That May Help Lower High Cholesterol &  How Trekking Helps Reduce Cholesterol

High cholesterol occurs when there is an excess of cholesterol (a fatty substance) in the blood. It is a major risk factor for heart disease, stroke, and other serious health conditions because it leads to plaque buildup in the arteries, narrowing them and restricting blood flow. The good news is that, with the right diet, exercise, medications, and — when necessary — supplements, cholesterol levels can often be improved within months.

However, supplements should only be taken after consulting a doctor, as their effectiveness and safety vary from person to person.

Here are 5 dietary supplements that may help manage cholesterol levels —

1. Psyllium Husk

Derived from the seeds of Plantago ovata, psyllium husk is a natural dietary fiber that aids digestion and helps lower LDL (bad) cholesterol. Psyllium works by binding to cholesterol and bile acids in the digestive tract and removing them from the body.

📌 Studies show that consuming 5–10 grams of psyllium daily can reduce LDL by an average of 6 points.

💡 Drink plenty of water while taking psyllium to prevent constipation.

2. Plant Sterols and Stanols

These naturally occurring plant compounds are found in small amounts in vegetables, nuts, and seeds. They resemble the structure of cholesterol, which helps block its absorption in the gut.

📌 Consuming 2 grams per day can reduce LDL by 4–10% according to various studies.

⚠️ Always consult your doctor before starting supplements.

3. Red Yeast Rice

Made by fermenting rice with the yeast Monascus purpureus, red yeast rice contains Monacolin K, a compound chemically identical to statin drugs prescribed for cholesterol. It works by blocking the enzyme HMG-CoA reductase, which the body uses to produce cholesterol.

📌 Supplementing with 4–10 mg of Monacolin K can lower LDL by 6–25%, depending on dosage and product quality.

⚠️ May interact with certain medications — use only under medical supervision.

4. Omega-3 Fatty Acids

These essential fatty acids are abundant in fatty fish such as salmon, mackerel, and sardines, and are also available as over-the-counter supplements.

📌 Omega-3s have minimal impact on LDL but reduce triglycerides and raise HDL (good cholesterol).

💡 Choose high-quality omega-3 supplements to ensure purity.

5. Soluble Fiber Supplements

Soluble fiber — found in oats, beans, apples, and citrus fruits — is also available in supplement form, such as beta-glucans and methylcellulose.

📌 Soluble fiber binds cholesterol particles in the digestive tract, preventing them from entering the bloodstream.

📌 The daily recommended intake is 25 grams of total fiber for women and 38 grams for men, with at least 5–10 grams coming from soluble fiber sources.

🥾 How Trekking Helps Reduce Cholesterol

Trekking is more than just an adventure — it’s also a great cardio workout that supports heart health and helps lower cholesterol in multiple ways:

How Trekking Helps Reduce Cholesterol

1. Burns Calories: Long-distance hiking at varying inclines uses stored body fat, lowering LDL and boosting HDL.

2. Improves Circulation: Continuous movement promotes better blood flow, reducing plaque buildup in arteries.

3. Supports Weight Loss: Excess weight is a major contributor to high cholesterol, and trekking is an effective fat-burning activity.

4. Reduces Stress: Spending time in nature lowers stress hormones, which indirectly benefits heart health.

💡 Health experts recommend at least 150 minutes of moderate-intensity cardio activity (such as trekking) per week to significantly improve cholesterol levels.