Your doctor says you have high cholesterol. You have six months to adjust your diet and see if it causes a decrease in your levels, then you will evaluate your options.
Might taking supplements be beneficial during this period?
You can't just rely on supplements to control your cholesterol levels. But there is strong evidence that taking certain supplements while eating a healthy diet can make a difference.
Why are we so worried about cholesterol?
There are two main types of cholesterol and both affect the risk of heart disease and stroke. Both types are transported in the bloodstream in molecules called lipoproteins.
Low density lipoprotein or bad cholesterol
This is often called "bad" cholesterol. This lipoprotein transports cholesterol from the liver to cells throughout the body. High levels of LDL cholesterol in the blood can cause plaque to build up in the arteries, thereby increasing the risk of heart disease and stroke.
High density lipoprotein or HDL cholesterol
This is often called "good" cholesterol. These lipoproteins help remove excess cholesterol from the bloodstream and transport it to the liver for processing and elimination. High HDL cholesterol levels are associated with a lower risk of heart disease and stroke.
Diet can play an important role in lowering blood cholesterol levels, especially LDL (bad) cholesterol. Healthy food choices are well known. This includes consuming more unsaturated (“healthy”) fats (such as olive oil or avocado) and less saturated (“unhealthy”) fats (such as animal fats) and trans fats (found in some store-bought foods) . story). Cookies, cakes, pizza base).
Fiber is your friend.
Another way to significantly lower total cholesterol and LDL cholesterol through diet is to consume more soluble fiber.
This is a type of fiber that dissolves in water and forms a gel-like substance in the intestines. The gel can bind to cholesterol molecules, preventing them from being absorbed into the bloodstream and allowing them to be excreted from the body in the feces.
Soluble fiber can be found in whole foods such as fruits, vegetables, oats, barley, beans, and lentils.
Loading...Fiber supplements such as psyllium.
There are also many fiber and dietary supplements on the market that can help lower cholesterol levels. These include:
- natural soluble fiber , such as inulin (such as Benefiber), psyllium (such as Metamucil), or beta-glucan (such as ground wheat). Soluble synthetic fibers such as polydextrose (e.g. STA-LITE), wheat
- . dextrin (also found in Benefiber) or methylcellulose (such as Citrucel).
- Natural insoluble fiber : increases stool volume, such as flaxseed.
Most of these supplements come in the form of fiber that can be added to food or dissolved in water or drinks.
Psyllium is a fiber supplement that has clear evidence of its use in lowering cholesterol. This has been studied in at least 24 high-quality randomized controlled trials.
These studies show that consuming about 10 grams of psyllium (one tablespoon) per day as part of a healthy diet can significantly lower total cholesterol levels by 4% and LDL cholesterol levels by 7%.
Probiotics
Other cholesterol-lowering supplements, such as probiotics, do not contain fiber. Probiotics are believed to help lower cholesterol through several mechanisms. This includes helping move cholesterol into cells and changing the gut microbiome to promote cholesterol excretion in the feces.
The use of probiotics to lower cholesterol is a growing area of research and the research is promising.
In a 2018 study, researchers combined the results of 32 studies and analyzed them together in a study known as a meta-analysis. People who took probiotics had 13% lower total cholesterol levels.
Other systematic reviews support these findings.
Most of these studies used probiotics containing Lactobacillus acidophilus and Bifidobacteriumlactis, available in capsule or powder form and consumed daily.
Ultimately, probiotics may be worth a try. However, the effects may vary depending on the type of probiotic used, whether you take it daily as prescribed, and depending on your health and diet.
Red Yeast
RiceRed yeast rice is another fiber-free supplement that is gaining attention for its benefits in lowering cholesterol. Usually used in Asia and some European countries as a complementary treatment. It comes in capsule form and is believed to mimic the role of cholesterol-lowering drugs known as statins.
A 2022 systematic review analyzed data from 15 randomized controlled trials. Red yeast rice supplements (200-4800 mg per day) have been shown to be more effective in lowering blood fats known as triglycerides, but less effective in lowering total cholesterol than statins.
However, this research does not tell us whether red yeast rice is effective and safe in the long term. The authors also reported that only one study in the review was registered in a large clinical trials database. Therefore, we do not know whether the evidence base is complete or biased by only publishing studies with positive results.
Diet and supplements may not be enough.
Always talk to your doctor and dietitian about your cholesterol-lowering supplement plan.
But keep in mind that dietary changes alone, with or without supplements, may not be enough to lower cholesterol levels adequately. You still need to stop smoking, reduce stress levels, exercise regularly and get enough sleep. Genetics can also play a role.
Again, depending on cholesterol levels and other risk factors, cholesterol-lowering drugs such as statins may still be recommended. Your doctor will discuss your options at your six-month checkup.
Lauren Ball is a professor of public health and wellbeing at the University of Queensland. Emily Birch is a researcher and lecturer at Southern Cross University. This piece first appeared on The Conversation.