Supplements To Lower Ldl Cholesterol – Psyllium comes from a shrubby herb called Plantago ovata that grows around the world but is most common in Asia. Each plant produces up to 15,000 tiny seeds from which the psyllium husk is extracted.
Metamucil contains psyllium husk powder, a rich source of soluble fiber. Soluble fiber is known to lower LDL cholesterol. Psyllium comes from a shrub-like herb called Plantago ovata. (Image courtesy of wikimedia.org
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Metamucil is the best known psyllium product, but psyllium is also available in less expensive store brand laxatives.
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Psyllium helps relieve constipation and diarrhea, and is used to treat irritable bowel syndrome and other bowel problems. Psyllium may also help regulate blood sugar levels in people with diabetes.
Research shows that psyllium can lower total and LDL (bad) cholesterol levels, which may help reduce the risk of heart disease.
In eight studies involving 384 people with high cholesterol who had followed a low-fat diet for several weeks, adding psyllium supplements reduced LDL cholesterol by an additional 7%.
A study from the Veterans Affairs Medical Center in Lexington, Kentucky found that 197 people who took psyllium for 6 months had LDL cholesterol levels 6.7 percent lower than 51 people in the placebo group.
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In general, for every 2 grams of soluble fiber added to the diet, LDL cholesterol is reduced by about 1 percent, or more.
In the above meta-analysis, the dose used to achieve a 7% drop in LDL was 10.2 grams of psyllium per day, equivalent to about 3 teaspoons of unsweetened Metamucil per day.
To get the cholesterol-lowering benefits, take 1 teaspoon Sugar-Free Metamucil with a full glass of water no more than 15 to 30 minutes before a meal.
Psyllium needs to enter your GI tract at the same time as you eat. Once it reaches your stomach, it begins to dissolve into a gel-like substance. It binds to the bile acids that form cholesterol, thus “scavenging” the cholesterol. More cholesterol ends up in your bowel movements, and less cholesterol ends up being reabsorbed into your bloodstream.
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A diet of all-natural, natural fiber-rich foods such as fruits, vegetables, legumes (legumes), and whole grains is more effective than supplements such as Metamucil at lowering LDL cholesterol.
It is usually a good idea to gradually add Metamucil to your diet. Otherwise, digestive complications such as stomach pain, gas, constipation and diarrhea may occur.
Won’t. “Never think of Metamucil as a one-off—it by itself can miraculously clear cholesterol problems,” notes Kimberly Gomer, director of nutrition and education at the Longevity Center.
“The most effective in improving LDL cholesterol and heart health are overall lifestyle changes, especially dietary changes, including eating more natural foods rich in fiber, such as fruits, vegetables, legumes and whole grains, and saturated fats And a lot less trans fat.”
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Foods that contain saturated fat include butter, fatty meats such as red meat, full-fat and low-fat dairy products, and palm and coconut oils.
Trans fats are found in some margarines and many snack (junk) foods, such as chips, donuts, cookies and crackers. If you see partially hydrogenated fats or oils in the ingredient list on a food label, the food contains trans fat.
Diet and exercise programs can have a profound effect on total and LDL cholesterol levels. in peer-reviewed research
In more than 4,500 men and women, this lifestyle was found to lower total cholesterol by 23% and LDL cholesterol by 23% in 3 weeks.
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In children (both normal and overweight) with high cholesterol levels, a recent study found that adoption of the program reduced LDL cholesterol by 25% in overweight adolescents and lowered LDL cholesterol in normal weight adolescents in 2 weeks 29%.
“Another benefit of lifestyle is that not only can you lower your LDL cholesterol, but you can also improve many other factors that affect your heart, including blood pressure, blood sugar levels, triglyceride levels and body weight. All of these factors add up to provide the best The best protection against heart attacks and other cardiovascular problems,” concluded Kimberly Gomer, director of nutrition at the Miami Longevity Center. The health resort has been teaching the course since 1975.
“And you feel better, too,” laughs nutritionist Kimberly Gomer. “You can’t get all these benefits from a few scoops of Metamucil every day.”
This is of course an option. Several studies have found that psyllium therapy is an effective adjunct to healthy eating advice, such as meal planning.
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After 3 months, the scientists found that adding a psyllium fiber supplement to a normal diet was sufficient to have a beneficial effect on metabolic risk factors such as cholesterol and glucose levels. However, psyllium supplementation coupled with a healthy, fiber-rich diet “provided the greatest improvement in risk factors for metabolic syndrome,” the authors concluded.
Phytosterols and stanols occur naturally in whole plant foods such as vegetables, fruits, whole grains, and legumes, but are also found in fortified foods (everything from orange juice to margarine) and supplements like Cholest-Off.
Of these products, supplements like Cholest-Off are preferable to fortified foods because the use of Cholest-Off
Sterols and stanols instead of the extra calories, fat, salt and sugar found in most phytosterol-rich foods.
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In 2003, scientists at the University of Toronto studied the effects of an eating plan based on a “combination” of cholesterol-lowering foods,
Especially whole foods that are naturally rich in soluble fiber, but also eat a small amount of phytosterol-fortified foods each day. They found that the diet was as effective as statins at lowering LDL cholesterol.
Does Metamucil Lower LDL Cholesterol? Yes. Is a healthy lifestyle like this program better at lowering LDL cholesterol? Absolutely.
Bottom line: “Don’t settle for a piecemeal approach, like taking a few teaspoons of Metamucil a day without doing anything else to improve your heart health. A piecemeal approach may give you piecemeal results,” says Danine Fruge, medical director of The Advisor PhD.
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“Achieving small benefits is perfect for many endeavors in life, but it’s your heart. You want the biggest and best benefits. You want the kind of lifestyle that can dramatically change your risk of heart disease .”
If your LDL levels remain high after trying a lifestyle, such as using a combination of Metamucil and supplements like Cholest-Off, “be sure to talk to your doctor about adding a cholesterol-lowering drug like a statin, ’ suggested Dr. Fruge.
“Medication can be beneficial when appropriate, but it should be an adjunct to lifestyle, not a replacement for our personal responsibility for our own health.” Cholesterol-Lowering Complex* helps lower naturally occurring LDL (“Bad”) Cholesterol Phytosterols and stanols compete with dietary cholesterol for absorption.
Cholesterol Reduction Complex* is a proprietary formula containing clinically proven ingredients that may reduce the risk of heart disease by helping to lower LDL cholesterol. ‡It is made with a powerful blend of phytosterols and stanols, which are naturally found in plants, fruits, vegetables, and grains.
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Several studies have shown that plant sterols and stanols lower LDL (“bad”) cholesterol. ‡They are structurally similar to cholesterol and compete for absorption in the gut, so the presence of phytosterols and stanols results in reduced blood flow of cholesterol absorbed into the gut and increased chances of lowering LDL cholesterol. ‡
Cholesterol Reduction Complex* is a proprietary formula containing clinically proven ingredients that may reduce the risk of heart disease by helping lower cholesterol. †
Cholesterol Reduction Complex* provides 2,000 mg of plant sterols and stanols per day. To get the same amount of plant sterols and stanols, consider what you must eat each day:**
They are structurally similar to cholesterol and compete for absorption in the gut, so the presence of phytosterols and stanols results in less cholesterol being absorbed into the bloodstream and increases the chances of lowering LDL cholesterol.
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*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
To lower cholesterol, the National Institutes of Health recommend eating less saturated fat and cholesterol, exercising, losing weight, eating more soluble fiber, and consuming 2,000 mg of plant sterols and stanols per day.
Products that provide at least 400 mg of plant sterols and stanols, taken twice daily with meals for a total daily intake of at least 800 mg as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Taken as directed, one serving of Cholesterol-Lowering Complex* provides 1,000 mg of plant sterols and stanols and 2,000 mg daily.
**Adapted from the DA Nutrient Database as a standard reference. The nutrient content of one daily serving of Cholesterol-Lowering Complex* differs from that found in the foods above. Detailed nutritional information can be found in the Cholesterol Reduction Complex* supplement box. Each food provides nutrients beyond those listed above. Supplements often touted as heart-healthy, such as fish oil, turmeric and cinnamon, had no effect on “bad” cholesterol, a major risk factor for heart attack
