- A new study shows that supposedly "heart-healthy" supplements are not effective in improving cardiovascular health.
- Studies have compared the effects of statins and various dietary supplements on "bad" or LDL cholesterol levels.
- Experts share their thoughts on how to lower cholesterol and improve heart health without supplements.
For years, supplements like fish oil, plant sterols, and even garlic and cinnamon have been touted (and marketed) as ways to lower "bad" cholesterol and promote heart health. Now, a new study shows that these so-called "heart-healthy" supplements are ineffective at improving cardiovascular health.
The research was presented at the 2022 American Heart Association Scientific Sessions and published in the Journal of the American College of Cardiology . He compared the effects of these particular supplements to a low-dose statin, cholesterol-lowering drug like Lipitor or Crestor.
The study included 190 participants between the ages of 40 and 75 who had no previous cardiovascular disease. Different groups received a statin called rosuvastatin, a placebo, low doses of fish oil, cinnamon, garlic, turmeric, plant sterols, or red yeast rice for 28 days. The study compared statins with supplements and a placebo.
Participants who took the only dietary supplement did not see significant reductions in LDL cholesterol, total cholesterol, or blood triglycerides (a fat that circulates in the blood), and their results were similar to those taking a placebo.
The researchers found that those taking statins had the greatest effect, significantly lowering their levels of low-density lipoprotein (LDL), or "bad" cholesterol . LDL was reduced by approximately 40% after 28 days of statin use. The statin group also saw improvements in total cholesterol, which dropped an average of 24%, and blood triglycerides by 19%.
Millions of Americans take statins like Lipitor, Crestor, or generic drugs to lower cholesterol. Too much "bad" cholesterol can lead to fatty deposits that can block the oxygen and blood flow your heart needs to function, which can lead to a heart attack or stroke. According to Dr. Eugene Young, president of the American College of Cardiology's Council on the Prevention of Cardiovascular Disease, statins are commonly prescribed to people with heart disease, at genetic risk for high cholesterol, or at high risk for heart attack and stroke. . .
It is important to note that while this study provides evidence against the purported benefits of dietary supplements, there are some important limitations that should be considered. With only 190 participants whose levels were recorded after 28 days, the study was too short and too small, Dr Yang said. Melissa Perst, DCN, RDN, spokeswoman for the Academy of Nutrition and Dietetics, says it's also important to have diversity in the sample size so the results are generalizable. "This study was a single-center study with 190 participants, so the results cannot be generalized to different groups of people."
Another key limitation is that the investigators did not review all outcomes. In addition to reducing cholesterol and triglycerides, says Dr. Yang, what we really want to know is whether statins have benefits in reducing the risk of heart attack and stroke that you won't see with these over-the-counter supplements. For future research, said Dr. Young, ideally researchers should consider a larger group of participants, a longer study period, and heart attack and stroke outcomes to determine whether statins improve clinical outcomes compared to dietary supplements.
As a cardiologist, Dr. Young noted that he often tries to explain that just because a supplement claims to be "heart healthy" doesn't mean it is or research supports it. "Although I'm doing my best to convince you that we don't have a lot of scientific evidence that these things actually help," he says, "we now have at least one study that has randomized people to all these different in -- versus - the drugs." Over-the-counter supplements are commonly used, and we can now say that, at least according to this small study, there is no evidence that they have any beneficial effect on lowering cholesterol.
Should I try statins?
Statins are usually prescribed for people who have persistent LDL cholesterol levels , Perst says. "Diet, exercise and lifestyle factors can help lower LDL cholesterol before statins are needed. If LDL cholesterol is high, statins are prescribed," says Prest.
Statins should be taken preventively by people who have had a heart attack or stroke in the past, as well as those who are at increased risk, as determined by their LDL levels, as well as age. their high blood pressure and good cholesterol. By the numbers, says Jennifer Wang, MD , cardiologist and medical director of the division of noninvasive cardiology at Memorial Care Heart and Vascular Institute at Orange Beach Medical Center.
What are some natural ways to improve heart health?
According to Dr. Young, the best way to improve heart health is to "focus on optimizing your lifestyle: don't smoke, exercise regularly, eat a healthy diet. You don't need to take any pills or supplements, because obviously it's not "not good".
The easiest way to improve people's heart health is to make dietary changes, such as eating fish two to three times a week, reducing the amount of saturated fat in the diet, and increasing the amount of whole grains, fruits and vegetables. rich in fiber. . He said that the use of these products will help reduce cholesterol levels .
Exercise is also important for strengthening the heart muscle and maintaining blood pressure. If you're currently sedentary, look for ways to add more movement to your day, such as taking breaks every 60 minutes, suggests Perst.
You should also find ways to limit stress and get seven to nine hours of uninterrupted sleep each night, Perst adds. "If you need more help with your diet and lifestyle, see a registered dietitian who can help you create a plan for success."
the last line
Don't rely on supplements alone to lower your LDL cholesterol, says Perst. They are a complement to a heart-healthy diet, exercise and lifestyle, he says. "Many people see a positive improvement in their LDL cholesterol levels when they make changes to their diet and their overall lifestyle, which is the first line of treatment for lowering LDL cholesterol before adding statins."
So before you take a magic pill, talk to your healthcare professional and start by making some lifestyle adjustments to round things out.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent or cure any disease. Be careful with supplements if you are pregnant or breastfeeding. Also, be careful when giving nutritional supplements to your child unless your health care provider recommends it.
Madeleine, Associate Editor at Prevention , has extensive experience working on the WebMD editorial team and in her academic research related to health writing. She graduated from the University of Michigan with a degree in biopsychology, cognition and neuroscience and helps strategize for the success of Resistance 's social media platform.