Your cholesterol level can be caused by a variety of factors, including heredity and lifestyle. Whatever the cause, reducing your cholesterol levels is critical for your health protection. High cholesterol levels have been linked to the development of narrowed arteries, as well as an increased risk of heart attack, stroke, and other heart and vessel problems. Cholesterol levels can also be improved by changing your diet and engaging in physical activity. When it comes to supplements, you’ll find lots that claim to reduce cholesterol, but the greatest supplement for lowering cholesterol is soluble fiber.
Did you know there are actually two different types of fiber?
Insoluble fiber is responsible for bulk in the digestive tract, which leads to fullness and improved digestive regularity.
The second type, soluble fiber, is not as common in food sources and is the one that helps to lower blood cholesterol levels. Soluble fiber binds to cholesterol-containing molecules in the intestine and prevents them from being absorbed into the circulation. As a result, you will not have as much circulating cholesterol and, over time, it may help to decrease blood cholesterol levels.
Soluble and insoluble fiber are two types of dietary fiber. While soluble fiber is found in foods like beans, berries, avocado, and oatmeal, it is less plentiful than insoluble fiber (with the exception of beet pulp). This is why a supplement may be so beneficial for individuals who don’t eat high quantities of soluble fiber-rich meals on a daily basis.
How much soluble fiber is needed to decrease cholesterol?
According to studies, consuming 5-10 grams of soluble fiber per day can lower LDL cholesterol (the more harmful kind) in the blood. When you looking for soluble fiber supplements, you’ll find a plethora of options. Methylcellulose, Inulin, and psyllium are the most used fiber sources in dietary supplements, and they may all aid in lowering cholesterol levels.
Additional drinking and eating tips to lower cholesterol.
In addition to taking a daily soluble fiber supplement, make lifestyle changes to improve your results. Think about adding more fiber-rich foods to your snacks and meals, replacing some of your animal proteins with plant-based alternatives like beans and soy, and increasing your intake of beneficial fats, such as seeds, nuts, olive oil, and avocado.
Finally, drink a lot of water to assist your body to process the fiber, and get cardio-style exercise at least three times each week.