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With Pride



Reduce cholesterol naturally

28 July 2021

Written By 

Shae Louise Abel (she/her) 

Founder, Director & Naturopath

It has now been ascertained via clinical trials that increasing soluble fibre, foods that support liver function and pre/probiotics is effective in significantly reducing cholesterol levels. Here is why;



By increasing soluble fibre in the diet we may reduce our LDL cholesterol levels, this occurs by

the fibres binding to cholesterol in the small intestines for elimination via the faeces.

Soluble fibres that assist with lowering cholesterol are found particularly to be Beta glucans, these are found in;

• Oats

• Barley

• Mushrooms including; shiitake, reishi and oyster mushrooms

• Yeast and seaweeds eg. Brewers yeast, and seaweed that can now be easily purchased for regular consumption

Beta-glucans at 3 grams daily (via supplementation) over 8 weeks have been found to reduce cholesterol by 5-7% in a clinical trial conducted in 2013.

Other soluble fibres worth mentioning

• Legumes

• Chia seeds

• Oat bran

• Psyllium husk



Probiotics have successfully been clinically trialled for their efficacy in reducing cholesterol levels, they are now known to reduce cholesterol by inhibiting absorption of cholesterol within the intestines and by suppressing reuptake of bile acids that bind cholesterol, therefore encouraging excretion via the faeces.

Probiotics have been found through clinical trials to;

- Reduce LDL cholesterol by 4-5% in 6 separate clinical trials.

- Compared to placebo the participants receiving probiotics significantly reduced total cholesterol levels in hypercholesterolemic patients in 2008

- Soy together with a pre or probiotic was found to significantly reduce lipid storage levels in 2009. Soy products include; tofu, tempeh, miso.

Prebiotic foods (foods that feed the good bacteria); 

Chicory root, artichokes, wholegrain foods, barley, oatmeal, onion, garlic, legumes, leafy green vegetables, rye, flaxseed, leeks, berries, bananas, honey, asparagus.

Probiotic foods:

Fermented foods, sauerkraut, tempeh, miso, soy sauce, kefir, cottage cheese, yoghurt (Natural Greek), kombucha.



The liver is responsible for the production and release of bile from the gall bladder, this bile binds to cholesterol and prepares it for elimination from the body. Therefore by supporting the liver/bile production we can increase our ability to remove cholesterol before it has opportunity to be absorbed into the blood stream.

Quick tips on supporting the liver

- Consume bitter foods with each meal, these include but are not limited to; horseradish, fenugreek seeds, turmeric, celery, asparagus, rocket, chicory, cruciferous vegetables, dark raw cacao chocolate, bitter melon, dandelion root tea and artichokes.

- Half a lemon squeezed into 200ml of water first thing in the morning is a great liver tonic.

- 10ml apple cider vinegar in 20ml water taken 15 minutes before meals will increase liver and digestive function.​

Always consult with a Healthcare Professional before changing your diet or incorporating the above nutritional tips!