Lower Ldl Cholesterol Naturally
The Complete Program For Lowering Cholesterol With Little Or No Medication. Includes Recipes and Meal Plan. Get the Ultimate Guide For Lowering LDL Cholesterol Naturally
The other benefit of a Pritikin lifestyle is that youre not only lowering your LDL cholesterol, youre improving many other things that affect your heart, including your blood pressure, glucose levels, triglyceride levels, and body weight. All these factors add up to optimal protection against a heart attack and other cardiovascular problems, summarizes Kimberly Gomer, MS, RD, Director of Nutrition at the Pritikin Longevity Center in Miami. The health resort has been teaching the Pritikin Program since 1975.
And you just feel better, too, smiles dietitian Kimberly Gomer. Theres no way youd ever get all these benefits from a few spoonfuls of Metamucil every day.
Are Benefiber And Metamucil The Same
Benefiber and Metamucil are both fiber supplements, but they are not the same. Benefiber contains wheat dextrin and is only approved as a fiber supplement. Metamucil contains psyllium, and in addition to being an approved fiber supplement, is also approved as a bulk-forming laxative. It also binds fatty acids to help lower LDL cholesterol.
The Proper Dosage Of Metamucil
Metamucil comes in a powdered form that mixes with water, juice, tea, smoothies and any type of liquid that is to be consumed. You can also take capsules if you dont want to mix it in water or eat the wafers which provide all the psyllium that is needed. It is important that you drink a full glass of water no matter what form you take the Metamucil so that you are fully hydrated throughout the day. To take it with meals means that you can keep the dosage to its proper amount and spread throughout the day as well.
Three servings are recommended which breaks down into one tablespoon or two wafers or two capsules at each meal. You can even take capsules that have calcium which means up to five capsules a day. A single dose of Metamucil is about 3 grams of fiber and it is recommended that you take about 7 grams of fiber each day to reduce your high cholesterol.
However, it is important that you start slowly on your intake of Metamucil because the body is not ready for an increase of up to 7 grams per day of soluble fiber, so youll want to start slowly and work your way up to avoid any unwanted side effects. If you take too much soluble fiber, you may suffer from feeling bloated, backed up, gassy or even have diarrhea.
Read Also: Does Black Coffee Affect Cholesterol
Dose For High Cholesterol
An analysis of eight studies examining the effects of psyllium husk on cholesterol, published in the February 2000 issue of The American Journal of Clinical Nutrition, found a dose of 10.2 g daily lowered LDL, or bad cholesterol, by 7 percent when combined with a low-fat diet.
Another meta-analysis of 21 studies, published in the July 2009 issue of the European Journal of Clinical Nutrition, found doses between 3 g and 20.4 g lowered cholesterol. The effect was in direct proportion to the dose used.
If you want to take psyllium to treat high cholesterol, talk to your doctor about the appropriate dose.
Getting Your Fiber Fill
But, notes the IFIC, only about 5 percent of Americans actually get enough daily fiber through diet alone.
Enter those psyllium husk powder supplements. Metamucil is one branded version of psyllium husk as an oral powder, according to the brand’s website. You’ve likely heard of Metamucil , and you can easily buy it over the counter.
Depending on your dietary intake, the amount of psyllium husk you need to supplement the fiber you get from foods can range from 10 to 20 grams per day, Diekman says. That’s about 1 to 2 rounded tablespoons of the powder in water.
But don’t overdo it right off the bat. Mayo Clinic cautions that adding too much fiber too fast can trigger some degree of abdominal bloating and gas. So if you do want to up your fiber, doing so gradually is key, as adding fiber slowly allows your gut bacteria to adjust.
The other key, adds Mayo Clinic, is the other magic word: water. Drinking plenty of water is critical because fiber works best when it soaks up water.
You May Like: Mussels Cholesterol
What Are The Main Differences Between Benefiber And Metamucil
Benefiber is an over-the-counter soluble fiber supplement. The active ingredient in Benefiber is wheat dextrin. Benefiber absorbs water in the intestinal tract. This stimulates peristalsis or the repetitive contraction and relaxation of intestinal muscle. While this process ultimately moves intestinal contents, it slows the transit time through the intestine. Benefiber is available as a powder in packets or bulk packaging as well as oral or chewable tablets. There are sugar-free and gluten-free formulations available as well.
Metamucil is an OTC soluble fiber. Metamucil is made from psyllium husks, which come from seeds of an Indian herb known as Plantago ovata. Metamucil works in the same manner as Benefiber, stimulating peristalsis, and slowing intestinal transit. Metamucil is available as a powder in packets or bulk packaging as well as capsules. Some formulations are also sugar-free and gluten-free.
|Main differences between Benefiber and Metamucil|
You May Like: Bone Marrow Cholesterol
What Are The Side Effects Of Psyllium
Get emergency medical help if you have signs of an allergic reaction: hives difficult breathing swelling of your face, lips, tongue, or throat.
Stop using psyllium and call your doctor at once if you have:
- constipation that lasts longer than 7 days
- rectal bleeding or
Common side effects may include:
- bloating or
- minor change in your bowel habits.
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
Don’t Miss: Tuna Steak Cholesterol
What Is Metamucil Multihealth Fiber
Metamucil is a dietary supplement formulated to help people have control over what goes into their digestive system. Health conscious people are aware of that fact that they need to follow a certain diet to be in good shape and avoid putting on weight. It is easier said than done.
A healthy diet is supposed to be rich in fiber. Studies have shown that the American population consumes much less fiber than recommended. It is where Metamucil comes in.
According to its manufacturer, Metamucil is the only leading fiber supplement brand made with 100% psyllium husk. The supplement is designed to trap the sugar moving through your intestine and release it at a low rate to keep the bodys blood sugar at a reasonable level.
Metamucil Multihealth Fiber Side Effects
Even though relatively safe, Metamucil may play a role in preventing the absorption of certain minerals, vitamins, and proteins. Because it is a fiber, it helps the gastrointestinal tract in absorbing water to expel food waste.
This situation can potentially decrease transit time and lower the concentration of minerals as more fecal matter accumulates. As a result, the user may end up losing the already limited amount of vitamins and minerals he consumed during the day. It is not good for health.
Read Also: Is Shellfish High In Cholesterol
Psyllium: Because Sometimes You Do Just Need More Fiber
Psyllium is the active ingredient in all Metamucil products. The name, in fact, comes from the mucilaginous property of psyllium, the slimy soluble fiber effect youll also find in soaked flaxseeds, chia seeds, aloe, slippery elm and Sea moss.
The key to resolving constipation through fiber intake is taking in the actual fiber. And it works.
Psyllium is one of the most health supportive and powerful fibre supplements. It is like the great grand-daddy of the fibre world. Yes, it can be gag-inducingly awful to get down, but it is worth it.
Meta Natural Psyllium Fiber Supplements
Among recommendations in a QuintilesIMS ProVoice survey 2017 . Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk, as in Metamucil, may reduce the risk of heart disease by lowering cholesterol. One serving of Metamucil has 2.4 grams of this soluble fiber. One serving of Metamucil capsules has at least 1.8 grams of this soluble fiber. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.Continue reading > >
Recommended Reading: Does Shrimp Have Good Cholesterol Or Bad Cholesterol
Here Is What I Say About Their Bars
This is actually a candy bar. Likely a bad tasting one.
It is broken down as:
Dietary Fiber: 4 grams
Metamucil Math: Part 2
When we add up the dietary fiber, soluble fiber and sugar, we get 19 grams.
Where is the extra 11 grams that make up the total carbs? Well nutrition labels typically wont list the grams of starch. Those 11 grams are starch, which breaks down in the body into simple sugars. What we end up having is in fact 7 grams of fiber and 23 grams of sugar.
Extra fun: Go back up and look at the ingredient list for this bar. How many forms of sugar can you count?
Given that psyllium is largely soluble fiber, and that it is really the only active ingredient in these bars, you might be interested to know:
- 3 Tbsp of flaxseeds contains approximately 3 grams of soluble fiber
- 1/2 cup beans or chickpeas contains 2 grams of soluble fiber
- 2/3 cup of cooked oatmeal contains 3 grams of soluble fiber
- An orange has 2 grams of soluble fiber
- 1 cup of cooked asparagus has 3.4 grams of soluble fiber
- 1 medium avocado has 3.4 grams of soluble fiber
What Does This Mean? If you eat a well rounded plant-rich diet , you are going to be getting way more fiber than whats in this bar.
Also Check: Does Tuna Have Good Or Bad Cholesterol
Benefits Of Psyllium Fibre
- Laxative Effect: Increasing colonic bulk stimulates propulsion . Psyllium husk provides the bulk that gives your colon something to grip on to and strengthen against like a resistance band. It increases stool weight, while toning the smooth muscle that is the colon and promotes laxation by increasing the moisture content of our poop.
- Anti-Carcinogenic Effect: The structure of psyllium fibre is like a magnet to toxic waste in the digestive system it grabs on for dear life and removes it from our bodies. In short, it helps remove waste efficiently.
- Intestinal Health: The colon of the human gastrointestinal tract contains a large population of resident bacteria. In fact, 55% of the solids in poo is microbial biomass. Psyllium is awesome at maintaining the bacterial balance in our colon, which then strengthens immune function.
- The Great Sponge: Psyllium can absorb a huge mass of water and other stuff. It has the ability to absorb excess bile, cholesterol and hormones like estrogen from the colon. If these arent removed efficiently, they get reabsorbed but this doesnt mean the body stops producing them. The body will still produce cholesterol and so cholesterol levels go up. The body will still produce estrogen and so estrogen levels go up. And do we all know what high estrogen levels mean? Weepy tantrums during PMS and greater breast cancer risk to name two.
Soluble Fiber Attracts Cholesterol
How to Use It
How Much Fiber You Need
Also Check: Does Shrimp Raise Cholesterol Levels
Cholesterol And Its Role In Our Bodily Functions
What is cholesterol, and why can it be harmful?
Cholesterol is a type of fat found throughout our bodies. You may think that all cholesterol is badânot true. Cholesterol plays a role in important bodily functions like stress responses, reproduction, nutrient absorption, and the protection of our cells. Cholesterol becomes problematic when excess cholesterol starts traveling through and sticking around in our blood. If too much of it builds up inside our arteries, the build-up of plaque increases the risk of heart attacks and strokes. In short, high cholesterol is a risk factor for developing coronary heart disease.
How do cholesterol levels rise?
Molecules known as lipoproteins carry cholesterol from the liver, where cholesterol is made, to the cells that need it to carry out critical bodily functions. These lipoproteins also carry cholesterol back to the liver to be eliminated from the body. Lipoproteins called low-density lipoproteins take cholesterol to the bodyâs cells, while high-density lipoproteins facilitate the removal of the cholesterol from the body. Because LDLs work to distribute cholesterol through the bloodstream, whereas HDLs work to rid the body of excess cholesterol, LDLs and HDLs are often referred to as âbadâ fats and âgoodâ fats, respectively. When people have âhigh cholesterol,â it means that they have elevated levels of LDLs, or âbad fatsâ in their blood.
How can fiber combat high cholesterol?
How Long Does It Take Cholesterol To Go Down
People who need to use medications such as statins to lower their cholesterol should see their cholesterol levels fall quickly.
These medications may work in a matter of weeks, and they generally work to a larger degree than lifestyle changes.
However, because diet affects the levels of cholesterol in the body, doctors commonly recommend that people make changes to their diet and lifestyle in addition to taking medications.
Making simple changes to the diet and lifestyle can help reduce cholesterol.
These changes vary depending on how strictly a person adheres to their diet, as well as other factors, such as exercise and weight loss.
Some dietary changes may cause minor reductions in cholesterol in as little as
Dietary and lifestyle changes and medications can all help lower blood cholesterol levels.
Read Also: Oysters High Cholesterol
Develop Healthy Sleep Habits
Sleeping too little is common but detrimental to your health. In fact, loss in sleep is associated with increased cholesterol levels and related problems, such as high triglycerides and blood pressure. To improve your sleep, aim for consistent bed and waking times, sleep in a cool, dark, comfortable room, and avoid stimulating activities, such as working on a computer, before bed.
Can Metamucil Lower Your Blood Pressure
3.9/5Metamucilain your blood pressureMetamuciltheain blood sugarlower blood pressure
Adding water-soluble fibers like psyllium to your diet might reduce blood triglycerides, blood pressure and the risk of heart disease . Furthermore, a diet with an additional 12 grams of fiber from psyllium supplementation reduced systolic blood pressure by 5.9 mmHg in 36 people with high blood pressure .
One may also ask, does Metamucil lower your blood sugar? Metamucil contains powdered psyllium husks, a rich source of soluble fiber. Psyllium may also help regulate blood sugar levels in people with diabetes. Studies have shown that psyllium can lower both total and LDL cholesterol levels, which may help reduce the risk of heart disease.
Regarding this, can Fiber lower your blood pressure?
Studies have shown that eating sufficient amounts of fiber daily can help reduce and prevent high blood pressure. People who consume the recommended amount of daily fiber also experience lower cholesterol, normal bowel movements, overall bowel health, and lower blood sugar.
Is it OK to take Metamucil every day?
As a dietary fibre supplement:Metamucil can be taken every day up to three times per day as a dietary fibre supplement. If you are considering use of Metamucil as part of a cholesterol-lowering program* please follow labels instructions for correct directions and always consult a doctor before using.
You May Like: Tahini Cholesterol
How To Take Metamucil
Take Metamucil with at least 8 ounces of water or another liquid. If the powder is too thick and causes difficulty swallowing, add extra liquid to thin the mixture. Do not take more than recommended on the label or prescribed by your doctor. Psyllium can inhibit the absorption of some medications, so take medication at least two hours before or after taking Metamucil.
Fiber In Oats And Beans Helps Lower Cholesterol
Feb. 4, 2000 — Psyllium fiber, in combination with a low-fat diet, lowers cholesterol significantly more than a low-fat diet alone, according to a report in the February issue of the American Journal of Clinical Nutrition. Experts say regular intake of psyllium fiber helps lower the risk of heart disease.
Researchers reviewed 19 studies of men and women with mildly to moderately high cholesterol. In each study, participants received 10.2 grams per day of either psyllium fiber, provided as Metamucil, or placebo. But beforehand, subjects followed the American Heart Association Step I diet for eight weeks or more.
In an analysis that combined study results, the data showed that psyllium fiber lowered total cholesterol an extra 4% and LDL cholesterol an extra 7% over the placebo.
Additionally, psyllium fiber did not significantly affect HDL cholesterol or triglycerides. Though older adults showed greater reductions, the treatment effect was consistent between sexes and there were no clinically significant effects on vital signs and nutritional status.
The researchers also reviewed the data on the safety of psyllium consumption and found that the adverse events were similar to placebo symptoms involving digestive problems were reported in both groups.
The study was funded in part by the Proctor & Gamble Company, maker of Metamucil.
Here Is What Metamucil Has To Say About Their Bars:
A tasty way to help lower your cholesterol to promote heart health. Power your health from the inside with Meta Fibre Bar Cinnamon Oatmeal Raisinthe delicious and nutritious way to boost your daily fibre intake while you go about your busy day.
Made with 100% Naturally Sourced Psyllium Fibre, Metas Fibre Bar: Helps lower cholesterol to promote heart health Promotes digestive health Helps satisfy hunger as a healthy snack
Up the fibre in your diet with Meta Fibre Bara small simple step toward a healthier lifestyle.
Ingredients In The Meta Health Bar Cinnamon Raisin
Rolled oats, corn syrup, crisp rice , raisins, invert sugar, granola , corn syrup solids, psyllium husk, raisin paste, glycerin, white compound coating , sunflower oil, natural flavors, gum acacia, soy lecithin, salt, tocopherols.