Meduslabs — Evidence-based health research
Home›Cholesterol›What Lowers Cholesterol: Foods, Habits, and What to Avoid
Key Takeaways

Phytosterols — are they really safe?

Phytosterols were long regarded as cholesterol's enemy — they compete with cholesterol for absorption in the gut, reducing how much enters the blood. But recent research reveals a different, more concerning side. The problem is that phytosterols not only block cholesterol absorption — they themselves enter the blood and accumulate in artery walls. There is even a genetic disease, sitosterolaemia, in which the body's phytosterol-removal system (ABCG5/ABCG8 transporters) fails; sufferers experience fatal cardiovascular events. For this reason the UK's NICE institute does not recommend phytosterols for heart-disease prevention, and the German Cardiac Society warns of their possible atherogenic effect.1 Instead of phytosterol-"enriched" products or supplements, choose natural alternatives such as quality wild fatty fish.

Avoiding hydrogenated fats lowers cholesterol

A great deal of research has conclusively linked hydrogenated (trans) fats to heart disease, inflammation, higher bad cholesterol and lower good cholesterol.3 Where are these "killer" fats found? The main sources are fast food, snacks (crisps, coated nuts and other processed items), fried food, and baked goods (buns, doughnuts). The largest amounts come from manufactured baked goods, followed by products made with dairy.5

Tasty everyday foods that lower cholesterol

The most effective cholesterol-lowering foods are wild fatty fish (a source of omega-3), nuts, avocados, and fermented foods. Even more important than what you add is removing what raises cholesterol — sugar, refined carbohydrates and hydrogenated fats.

Quitting smoking lowers cholesterol

Smoking lowers HDL (good) cholesterol and damages blood-vessel walls, accelerating plaque formation. Quitting smoking helps restore HDL and reduces cardiovascular risk.

Abstaining from alcohol lowers cholesterol

Alcohol is processed by the liver — the same organ that produces and regulates cholesterol. Excess alcohol raises triglycerides and can disrupt the cholesterol balance, so reducing or abstaining helps.

Give up sweets and you will lower cholesterol

Sugar is the main dietary driver of inflammation, and inflammation is the real cause of cholesterol overproduction. Giving up sweets and refined carbohydrates addresses the cause directly.

Take supplements that help lower cholesterol without side effects

Research shows mushroom polysaccharides can lower cholesterol with effectiveness similar to statins, without the side effects — using a concentrated, multi-extract formula rather than simple powders.

Related supplement

Mushroom polysaccharides are studied as lowering cholesterol similarly to statins without side effects. A concentrated multi-extract formula is needed.

AURI 25 by Zenius Labs™ →
Which foods most effectively lower cholesterol?

The most effective are wild fatty fish (omega-3), nuts, avocados and fermented foods. Even more important is removing what raises cholesterol — sugar, refined carbohydrates and hydrogenated (trans) fats.

Do mushroom polysaccharides really help lower cholesterol?

Research shows mushroom polysaccharides can lower cholesterol with effectiveness similar to statins, without the side effects. However, simple mushroom powders are too weak — a concentrated multi-extract formula such as AURI 25 by Zenius Labs™ is needed.

Are phytosterols safe for lowering cholesterol?

Recent research raises concerns: phytosterols can themselves enter the blood and accumulate in artery walls. The UK NICE institute does not recommend them for heart-disease prevention, and the German Cardiac Society warns of a possible atherogenic effect. Natural alternatives such as wild fatty fish are preferable.

Does alcohol affect cholesterol?

Yes. Alcohol is processed by the liver — the same organ that produces and regulates cholesterol. Excess alcohol raises triglycerides and can disrupt the cholesterol balance, so reducing or abstaining helps.

References
  1. Cholesterol management guide. WebMD
  2. PubMed 22098807 — Obesity and physical activity. PubMed
  3. PubMed 32741068 — Physical activity and cancer prevention. PubMed
  4. PubMed 21076975 — Exercise and depression. PubMed
  5. PubMed 32104516 — Physical activity guidelines. PubMed
  1. PubMed 27168471 — Diet and cholesterol. PubMed
  2. PubMed 10593643 — Dietary fiber and cholesterol. PubMed
  3. PubMed 8153500 — Soluble fiber and lipids. PubMed
  4. PubMed 20407058 — Sugar and dyslipidemia. PubMed
  5. Cardiovascular health. NHLBI
  6. Health research — cholesterol. CNN
  7. Halbert SC et al. Tolerability of red yeast rice (2,400 mg twice daily) versus pravastatin (20 mg twice daily) in patients with previous statin intolerance. The American journal of cardiology. 2010. PubMed
  8. Brown AS et al. Statin Intolerance. Reviews in cardiovascular medicine. 2018. PubMed
  9. Riaz H et al. Meta-analysis of Placebo-Controlled Randomized Controlled Trials on the Prevalence of Statin Intolerance. The American journal of cardiology. 2017. PubMed
  10. Ahmad K et al. Effectiveness of Coenzyme Q10 Supplementation in Statin-Induced Myopathy: A Systematic Review. Cureus. 2024. PubMed
  11. Fitzgerald K et al. Statin-induced Myopathy. Global advances in health and medicine. 2012. PubMed
  12. Gong J et al. Efficacy and safety of sugarcane policosanol on dyslipidemia: A meta-analysis of randomized controlled trials. Molecular nutrition & food research. 2018. PubMed
  13. Chen JT et al. Meta-analysis of natural therapies for hyperlipidemia: plant sterols and stanols versus policosanol. Pharmacotherapy. 2005. PubMed
  14. Millán J et al. Effects of a nutraceutical combination containing berberine (BRB), policosanol, and red yeast rice (RYR), on lipid profile in hypercholesterolemic patients: A meta-analysis of randomised controlled trials. Clinica e investigacion en arteriosclerosis : publicacion oficial de la Sociedad Espanola de Arteriosclerosis. 2016. PubMed
  15. Singh DK et al. Policosanol inhibits cholesterol synthesis in hepatoma cells by activation of AMP-kinase. The Journal of pharmacology and experimental therapeutics. 2006. PubMed
  16. Castaño G et al. Comparison of the effects of policosanol and atorvastatin on lipid profile and platelet aggregation in patients with dyslipidaemia and type 2 diabetes mellitus. Clinical drug investigation. 2003. PubMed
  17. Xiong Z et al. An overview of the bioactivity of monacolin K / lovastatin. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association. 2019. PubMed
  18. EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA) et al. Scientific Opinion on additional scientific data related to the safety of monacolins from red yeast rice submitted pursuant to Article 8(4) of Regulation (EC) No 1925/2006. EFSA journal. European Food Safety Authority. 2025. PubMed
  19. Angelopoulos N et al. Low Dose Monacolin K Combined with Coenzyme Q10, Grape Seed, and Olive Leaf Extracts Lowers LDL Cholesterol in Patients with Mild Dyslipidemia: A Multicenter, Randomized Controlled Trial. Nutrients. 2023. PubMed
  20. Trimarco B et al. Clinical evidence of efficacy of red yeast rice and berberine in a large controlled study versus diet. Mediterranean journal of nutrition and metabolism. 2011. PubMed
  21. González-Bonilla A et al. Dietary Supplementation with Oyster Culinary-Medicinal Mushroom, Pleurotus ostreatus (Agaricomycetes), Reduces Visceral Fat and Hyperlipidemia in Inhabitants of a Rural Community in Mexico. International journal of medicinal mushrooms. 2022. PubMed
  22. Abrams DI et al. Antihyperlipidemic effects of Pleurotus ostreatus (oyster mushrooms) in HIV-infected individuals taking antiretroviral therapy. BMC complementary and alternative medicine. 2011. PubMed
  23. Zhang Y et al. Pleurotus abieticola Polysaccharide Alleviates Hyperlipidemia Symptoms via Inhibition of Nuclear Factor-κB/Signal Transducer and Activator of Transcription 3-Mediated Inflammatory Responses. Nutrients. 2023. PubMed
  24. Du H et al. Dietary intake of whole king oyster mushroom (Pleurotus eryngii) attenuated obesity via ameliorating lipid metabolism and alleviating gut microbiota dysbiosis. Food research international (Ottawa, Ont.). 2024. PubMed
  25. Yoon SJ et al. The nontoxic mushroom Auricularia auricula contains a polysaccharide with anticoagulant activity mediated by antithrombin. Thrombosis research. 2003. PubMed
  26. Bian C et al. A Novel Polysaccharide from AuriculariaAuricula Alleviates Thrombosis Induced by Carrageenan in Mice. Molecules (Basel, Switzerland). 2022. PubMed
  27. Shi Q et al. Isolation, Characterization, and Antioxidant Activity of Melanin from Auricularia auricula (Agaricomycetes). International journal of medicinal mushrooms. 2023. PubMed
  28. Yin CM et al. Physicochemical Properties and Antioxidant Activity of Natural Melanin Extracted from the Wild Wood Ear Mushroom, Auricularia auricula (Agaricomycetes). International journal of medicinal mushrooms. 2022. PubMed
  29. Liu X et al. Comprehensive utilization of edible mushroom Auricularia auricula waste residue-Extraction, physicochemical properties of melanin and its antioxidant activity. Food science & nutrition. 2019. PubMed
  30. Pirro M et al. The effects of a nutraceutical combination on plasma lipids and glucose: A systematic review and meta-analysis of randomized controlled trials. Pharmacological research. 2016. PubMed
  31. Iskandar I et al. Efficacy and tolerability of a nutraceutical combination of red yeast rice, guggulipid, and chromium picolinate evaluated in a randomized, placebo-controlled, double-blind study. Complementary therapies in medicine. 2020. PubMed
  32. Garoufi A et al. Beneficial Effects of a Nutraceutical Combination on Lipid Profiles in Children with Moderate and Severe Hypercholesterolemia. Biomolecules. 2024. PubMed
  33. Protic O et al. Nutraceutical Combinations in Hypercholesterolemia: Evidence from Randomized, Placebo-Controlled Clinical Trials. Nutrients. 2021. PubMed
  34. Trimarco V et al. Effects of a new combination of nutraceuticals with Morus alba on lipid profile, insulin sensitivity and endotelial function in dyslipidemic subjects. A cross-over, randomized, double-blind trial. High blood pressure & cardiovascular prevention : the official journal of the Italian Society of Hypertension. 2015. PubMed
  35. Hoogeveen RC et al. Residual Cardiovascular Risk at Low LDL: Remnants, Lipoprotein(a), and Inflammation. Clinical chemistry. 2021. PubMed
  36. Bashir B et al. Beyond LDL-C: unravelling the residual atherosclerotic cardiovascular disease risk landscape-focus on hypertriglyceridaemia. Frontiers in cardiovascular medicine. 2024. PubMed
  37. Soran H et al. Optimising treatment of hyperlipidaemia: Quantitative evaluation of UK, USA and European guidelines taking account of both LDL cholesterol levels and cardiovascular disease risk. Atherosclerosis. 2018. PubMed
  38. Chapman MJ Therapeutic elevation of HDL-cholesterol to prevent atherosclerosis and coronary heart disease. Pharmacology & therapeutics. 2006. PubMed
Zenius Labs™

AURI 25 - multi-pathway cholesterol formula

AURI 25 by Zenius Labs\u2122 combines Auricularia auricula-judae and Pleurotus ostreatus mushroom extracts, policosanol, and monacolin K - four complementary pathways studied for lowering cholesterol, rather than a single ingredient.

Discover AURI 25