Vitamins To Lower Cholesterol Naturally – Psyllium comes from a shrub-like plant called Plantago ovata that grows all over the world but is most common in Asia. Each plant can produce up to 15,000 tiny seeds, from which the psyllium husk is extracted.
Metamucil contains powdered psyllium husk, which is a rich source of soluble fiber. Soluble fiber is known to lower LDL cholesterol. Psyllium comes from a shrub-like plant called Plantago ovata. (Image from wikimedia.org
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Metamucil is the best-known psyllium product, but psyllium is also available in cheaper brands of over-the-counter laxatives.
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Psyllium can help 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.
Studies have shown that psyllium can lower total and LDL (bad) cholesterol levels, which may help reduce the risk of heart disease.
In 8 studies involving 384 people with high cholesterol levels who followed a low-fat diet for several weeks, adding psyllium supplementation reduced LDL cholesterol by 7%.
From the Veterans Affairs Medical Center in Lexington, Kentucky, found that 197 people who took psyllium for 6 months lowered their LDL cholesterol levels by 6.7% compared to 51 people in the placebo group.
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In general, every 2 grams of soluble fiber added to the diet lowers LDL cholesterol by about 1%, or perhaps slightly more.
In the above meta-analysis, the dose used to achieve a 7% drop in LDL was 10.2 grams of psyllium per day, which is equivalent to about 3 teaspoons of sugar-free metamucil per day.
For cholesterol-lowering benefits, take 1 teaspoon of sugar-free Metamucil with a full glass of water no later than 15 to 30 minutes before a meal.
Psyllium should be in your digestive tract at the same time as food. Once it reaches your stomach, it begins to dissolve into a gel-like substance. It binds with cholesterol-forming bile acids and by doing so, clears cholesterol. More cholesterol ends up in your bowel movements and less is ultimately reabsorbed into the blood.
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A diet full of whole foods rich in natural fiber, such as fruits, vegetables, legumes (beans), and whole grains, is much more effective than supplements such as metamucil in lowering LDL cholesterol.
It is generally a good idea to add metamucil to your diet gradually. Otherwise, gastrointestinal side effects such as stomach pain, gas, constipation and diarrhea may occur.
“Never think that Metamucil is a one-time deal—something that can miraculously fix cholesterol problems by itself,” notes Kimberly Gomer, director of nutrition and educator at the Center for Longevity.
What is effective in improving LDL blood cholesterol and heart health are comprehensive lifestyle changes, especially dietary changes that include eating fiber-rich, whole foods such as fruits, vegetables, legumes (beans), and whole grains. Saturated fat and trans fat are much less.
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Foods high in saturated fat include butter, fatty meats such as red meat, full-fat and low-fat dairy products, palm oil, and coconut oil.
Trans fats are found in some margarines and many snack foods such as French fries, doughnuts, cookies, and crackers. If you see partially hydrogenated fat or oil in the ingredients list on a food label, that food contains trans fat.
The effect of diet and exercise on total and LDL cholesterol levels is profound. In peer research
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In more than 4,500 men and women, it was found that the lifestyle reduced total cholesterol by 23% and LDL cholesterol by 23% within 3 weeks.
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Among children (both normal and overweight) with high cholesterol levels, recent research has shown that adoption of this program reduced LDL cholesterol by 25% in overweight youth and 29% in normal weight youth in 2 weeks.
Another benefit of the lifestyle is that you not only lower your LDL cholesterol, but also improve many other things that affect your heart, including blood pressure, glucose levels, triglyceride levels, and body weight. . Kimberly Gomer, MS, RD, director of nutrition at the Lifespan Center in Miami, summarizes that all of these factors provide optimal protection against heart attack and other cardiovascular problems. The health resort has been teaching this program since 1975.
“And you feel better, too,” smiles nutritionist Kimberly Gomer. There is no way you can get that many benefits from a few tablespoons of metamucil a day.
This is definitely an option. Several studies have shown that psyllium therapy is an effective adjunct to healthy eating recommendations such as the Diet Plan.
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After 3 months, the scientists found that adding a psyllium fiber supplement to a regular diet was sufficient to obtain beneficial effects on metabolic risk factors such as cholesterol and glucose levels. However, the authors concluded that a psyllium supplement combined with a healthy, high-fiber diet “produced the greatest improvements in metabolic syndrome risk factors.”
Plant sterols and stanols occur naturally in whole plant foods such as vegetables, fruits, whole grains, and beans, but they are also found in fortified foods (from orange juice to margarine) as well as supplements such as Cholest-Off.
Among these products, a supplement like Cholest-Off is preferable to fortified foods because with Cholest-Off you get.
Sterols and stanols, not the extra calories, fat, salt, and sugar of most plant sterol-enriched foods.
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In 2003, scientists at the University of Toronto studied the effects of a dietary plan based on a “portfolio” of cholesterol-lowering foods.
Especially whole foods that are naturally rich in soluble fiber, but also a few servings daily of foods enriched with plant sterols. They found that diet was as effective as statins in lowering LDL cholesterol.
Does metamucil lower LDL cholesterol? Yeah. Does a healthy lifestyle program do a much better job of lowering LDL cholesterol? totally.
Bottom line: “Don’t settle for a piecemeal approach, like taking a few teaspoons of Metamucil a day and doing other things to improve your heart health. Piecemeal approaches are likely to give you partial results, says Danine Fruge, MD, consultant medical director.
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“It’s perfectly fine to get small benefits for many endeavors in life, but it’s your heart. You want the biggest and best benefits. “The lifestyle you want can dramatically change your heart attack risk.”
If your LDL levels are still high after using a lifestyle regimen like a combination with supplements like Metamucil and Cholesterol, “talk to your doctor about adding cholesterol-lowering drugs like statins,” advises Dr. Fruge.
“Medication can be helpful, if necessary, but should complement lifestyle, not replace our personal responsibility for our own health.” 4 4 stars, 4 product ratings 4 3 3 stars, 3 product ratings 3 2 2 stars, 0 product ratings 0 1 1 star, 3 product ratings 3 I recommend Good value Good quality View all 80 reviews
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I am a 64-year-old man who is allergic to all kinds of pills. Binderless gel caps of conventional tablets are very well tolerated. My doctor, who I have known since medical school and has been in practice for over 30 years now, often pulls what little hair I have left when he tries to prescribe meds, but it doesn’t cause much growth. side effects. Cholesterol drugs made no difference. High dollar scripts, high potency prescription fish oils – you name it. They either didn’t work or had too many side effects. But my wife heard about “CholestOff Complete”, a pill the size of gel caps, only with “extra” ingredients. They helped reduce my numbers somewhat, but like most pill types, they caused problems with my digestive system and lungs. Then we met these gel caps. I initially took the recommended dose of 4 a day. They lowered my numbers a bit more, but more importantly they have no side effects on me (they are simply plant sterols and stanols – all natural stuff). So I increased the dose to 6 a day (2, 3 times a day). Still no side effects and my numbers were even better. After consulting with my doctor, I increased the dosage to 8 tablets
