How can I lower my cholesterol? Do supplements work? How about psyllium or probiotics?
You’ve six months to work on your diet to see if that’ll bring down your levels, then you’ll review your options.
- You’ve six months to work on your diet to see if that’ll bring down your levels, then you’ll review your options.
- But there’s some good evidence that taking particular supplements, while also eating a healthy diet, can make a difference.
Why are we so worried about cholesterol?
- Low-density lipoprotein or LDL cholesterol This is often called “bad” cholesterol.
- This lipoprotein helps remove excess cholesterol from the bloodstream and transports it back to the liver for processing and excretion.
- Diet can play a key role in reducing blood cholesterol levels, especially LDL (“bad”) cholesterol.
Fibre is your friend
- An additional way to significantly reduce your total cholesterol and LDL cholesterol levels through diet is by eating more soluble fibre.
- This is a type of fibre that dissolves in water to form a gel-like substance in your gut.
Fibre supplements, such as psyllium
- Psyllium is the fibre supplement with the strongest evidence to support its use in improving cholesterol levels.
- These trials show consuming about 10g of psyllium a day (1 tablespoon), as part of a healthy diet, can significantly lower total cholesterol levels by 4% and LDL cholesterol levels by 7%.
There are also many fibre supplements and food-based products on the market that may help lower cholesterol. These include:
Probiotics
- Probiotics are thought to help lower cholesterol levels via a number of mechanisms.
- Using probiotics to reduce cholesterol is an upcoming area of interest and the research is promising.
- Most of these studies use probiotics containing Lactobacillus acidophilus and Bifidobacterium lactis, which come in capsules or powders and are consumed daily.
Red yeast rice
- Red yeast rice is another non-fibre supplement that has gained attention for lowering cholesterol.
- It found taking red yeast rice supplements (200-4,800mg a day) was more effective for lowering blood fats known as triglycerides but less effective at lowering total cholesterol compared with statins.
- However, these trials don’t tell us if red yeast rice works and is safe in the long term.
Diet and supplements may not be enough
- Always speak to your GP and dietitian about your plan to take supplements to lower your cholesterol.
- But remember, dietary changes alone – with or without supplements – might not be enough to lower your cholesterol levels sufficiently.
- Even then, depending on your cholesterol levels and other risk factors, you may still be recommended cholesterol-lowering medications, such as statins.