Can Supplements Help Lower Cholesterol?
If your doctor has informed you that you have high cholesterol and you have six months to work on your diet to bring it down, you might be wondering if taking supplements can assist in this process. While supplements can be beneficial, it’s important to understand that they should complement a healthy diet rather than replace it.
Understanding Cholesterol
Cholesterol comes in two main types, both of which affect your risk of heart disease and stroke. Low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, can lead to the buildup of plaque in arteries, increasing the risk of heart disease and stroke. On the other hand, high-density lipoprotein (HDL) cholesterol, known as “good” cholesterol, helps remove excess cholesterol from the bloodstream, reducing the risk of these health issues.
Dietary Strategies for Lowering Cholesterol
Diet plays a crucial role in reducing cholesterol levels, particularly LDL cholesterol. Opting for a diet rich in unsaturated fats (like those found in olive oil and avocados) while minimizing saturated fats (found in animal products) and trans fats (in processed foods) can make a significant difference.
The Power of Soluble Fiber
Another dietary strategy to reduce cholesterol involves increasing your intake of soluble fiber. This type of fiber dissolves in water to form a gel-like substance in your gut. This gel can bind to cholesterol molecules, preventing their absorption into the bloodstream and facilitating their elimination from the body through your feces. Foods like fruits, vegetables, oats, barley, beans, and lentils are excellent sources of soluble fiber.
Fiber Supplements
Supplements can help you achieve your fiber intake goals. Psyllium, a fiber supplement, has strong evidence supporting its cholesterol-lowering benefits. Research suggests that consuming about 10 grams (1 tablespoon) of psyllium daily, alongside a healthy diet, can reduce total cholesterol levels by 4 percent and LDL cholesterol levels by 7 percent.
Exploring Probiotics
Probiotics, while not fiber-based, are believed to lower cholesterol through various mechanisms. They may help incorporate cholesterol into cells and modify the gut microbiome to enhance cholesterol elimination through feces. Studies have shown that probiotics can reduce total cholesterol levels by up to 13 percent. Common strains include Lactobacillus acidophilus and Bifidobacterium lactis, available in capsules or powders.
Red Yeast Rice Supplements
Red yeast rice is a non-fiber supplement that has gained attention for its potential cholesterol-lowering effects, mimicking statin medications. While it appears more effective at reducing triglycerides than total cholesterol, long-term safety and effectiveness remain uncertain due to limited research.
No Magic Bullet: A Holistic Approach
While supplements can be beneficial, they are not a magic solution. Always consult your GP and a dietitian before starting any supplements to lower your cholesterol. Keep in mind that dietary changes, with or without supplements, may not be sufficient to reach your target cholesterol levels. Lifestyle factors like quitting smoking, managing stress, regular exercise, and adequate sleep are crucial. Genetics also play a role, and depending on your risk factors, your GP may recommend cholesterol-lowering medications like statins during your six-month review.
Remember, a holistic approach that combines dietary improvements, supplements when appropriate, and a healthy lifestyle is your best strategy for managing cholesterol effectively.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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