high blood cholesterol It can be a lifestyle factor, genetics, or a combination of both, but regardless of the source, it’s important to work on lowering your cholesterol levels to protect your health. Research Indicates High cholesterol levels can contribute to narrowing of the arteries and increase the risk of heart attack, stroke, and other heart and blood vessel conditions. food options and exercise are two factors that can improve cholesterol levels, and when it comes to supplements, you’ll see plenty touting their cholesterol-lowering benefits; nevertheless, the best supplement to lower cholesterol is soluble fiber.
You have probably heard of fiberbut did you know there is two primary forms of this essential nutrient?
insoluble fiber it’s the kind that helps create volume in your digestive tract, contributing to satiety and allowing for greater digestive regularity.
the other way, Soluble fiber, is less commonly found in food sources and is the type that is most beneficial for lowering blood cholesterol. The mechanism behind soluble fiber is its ability to bind to cholesterol-containing compounds in the digestive tract to prevent cholesterol from being absorbed into the bloodstream. In turn, you’ll have less circulating cholesterol, and over time this could lower blood cholesterol levels.
While soluble fiber can be found naturally in foodFibers, such as beans, avocado, berries, and oatmeal, will typically see fewer grams present than insoluble fiber. That’s why a supplement can be so helpful, especially for those who don’t eat foods rich in soluble fiber on a regular basis.
How much soluble fiber do you need to lower cholesterol?
The data suggest 5 to 10 grams or more of soluble fiber per day can lower LDL cholesterol (the most worrisome form of cholesterol) in the blood. When searching for soluble fiber supplements, you are likely to come across many options. Inulin, methylcellulose, and psyllium are the most common sources of fiber in supplement products and can help you achieve your cholesterol-lowering goal.
Additional tips for eating and drinking to lower cholesterol.
In addition to taking a daily soluble fiber supplement, lifestyle improvements will also help enhance your efforts. Along with your supplement, consider adding more high fiber foods to your meals and snacks, swap some of your animal protein for plant-based options, like soy and beans, and increase your intake of healthy fats, like nuts, seeds, olive oil, and avocado.
Lastly, be sure to drink plenty of water to help your body process fiber, and try to engage in cardio-style exercise several times a week.
Put off
Supplements are not a panacea for serious health conditions, but they can help improve health metrics and are especially helpful when combined with healthy lifestyle choices.
If you’re considering taking a fiber supplement to improve your cholesterol levels, talk to your doctor about whether cholesterol-lowering medications are also indicated for the best health outcome.
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