Experts say there are two types of cholesterol, both of which affect a person’s risk of cardiovascular disease and stroke. This is a schematic diagram for measuring cholesterol. (Shutterstock)
[The Epoch Times, October 1, 2023](Epoch Times reporter Chen Juncun reported) Many people know that too high cholesterol can easily lead to cardiovascular disease, so they may take health care products to lower cholesterol. Some experts point out that health supplements alone are not enough to lower cholesterol. But there is evidence that eating a healthy diet combined with certain supplements can make a difference.
Lauren Ball, a professor of community health and well-being at the University of Queensland in Australia, and Emily Burch, a nutritionist and lecturer at Southern Cross University, wrote on The Conversation website that cholesterol can be divided into There are two types, both of which can affect a person’s risk of cardiovascular disease and stroke.
The first is low-density lipoprotein cholesterol, also known as bad cholesterol. This LDL transports cholesterol from the liver to cells throughout the body. Too much bad cholesterol in the blood can cause platelets to build up in the arteries, which increases the risk of cardiovascular disease and stroke.
The second type is high-density lipoprotein cholesterol, also known as good cholesterol. This HDL helps remove excess cholesterol from the blood and transports it back to the liver. More good cholesterol is associated with a lower risk of cardiovascular disease and stroke.
Ball and Burch say diet plays an important role in lowering cholesterol, especially bad cholesterol. People should choose a healthy diet that includes more unsaturated fats (such as those found in olive oil and avocados) and less saturated fats (such as animal fats) and trans fats (which are found in Cookies, pies and pizza sold in some stores).
A device for measuring cholesterol. (Shutterstock)
Fiber helps reduce cholesterol
Consuming more soluble fiber in your diet can significantly reduce total cholesterol and bad cholesterol levels in your body. You can find soluble fiber in whole foods such as vegetables, fruits, oats, barley, beans and lentils.
There are many fiber supplements on the market that may help lower cholesterol. These fiber supplements can be added to the diet or dissolved in water or beverages, including:
●Natural water-soluble fibers – such as inulin, psyllium or beta-glucan.
●Synthetic water-soluble fibers – such as polydextrose, dextrin or methylcellulose.
●Natural insoluble fiber – such as flaxseed.
Among fiber supplements, psyllium has the most evidence supporting its ability to improve cholesterol levels. Studies have shown that consuming about 10 grams (one tablespoon) of psyllium per day can lower total cholesterol by 4% and bad cholesterol by 7%.
Non-fiber supplements
Ball and Burch say some non-fiber supplements can also help reduce cholesterol, such as probiotics and red yeast rice.
Probiotics reduce cholesterol levels through several mechanisms, including assisting the absorption of cholesterol into cells and modifying the gut microbiome to remove cholesterol through excretion.
Taking probiotics to improve cholesterol may be worth a try, but its effectiveness may depend on the probiotic strain, whether you take it daily, your health and diet, among other factors.
Red yeast rice is often used as an auxiliary therapy in Asia and some European countries. It is available for people to take in the form of capsules and is considered to be able to imitate the role of statin-type blood-lipid-lowering drugs.
Eating cheese can replenish hundreds of millions of probiotics at one time. (Shutterstock)
Diet and supplements may not be enough
Ball and Burch conclude by writing that before you take supplements to lower cholesterol, you should seek advice from your family doctor and a nutritionist.
Dietary changes alone, with or without supplements, may not be enough to lower cholesterol levels. You still have to quit smoking, reduce stress, exercise regularly and get enough sleep. Genes may also be a factor. You may also need to take statin drugs.
Editor in charge: Jasmine
2023-10-02 01:41:02
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