Vitamin C Can Help Reduce Levels Of Cholesterol Reseachers Report
You’ve finally decided to get serious about lowering your cholesterol level. You’re eating a low-fat, high-fiber diet. You’re in an exercise program to boot. Well, there’s still one more thing you can do to get that cholesterol level down, according to a group of Scottish researchers. Take more vitamin C.
In their study, the researchers tested healthy young men and women and older people, too. In the younger group , 1 gram of vitamin C each day dropped cholesterol levels from an average of 228 to 181 in only 1 1/ 2 months. Those not taking the vitamin C showed no cholesterol reductions.
In the older group , say the researchers, it took 12 months and an increase from 1 to 2 grams of vitamin C during the last six months for cholesterol levels to drop a significant amount .
But there’s more. Doctors know that cholesterol levels typically rise during winter , possibly because there are fewer high-vitamin C fruits and vegetables available. Yet throughout the period November to April, the group supplemented with vitamin C had significantly lower cholesterol levels than the unsupplemented group. “Clearly, the addition of to the diet abolished the winter rise in serum cholesterol,” they say.
The researchers think the time is now right for additional studies to confirm these results and prove that “lowering the winter cholesterol level by ascorbic acid supplements could produce a reduction in mortality from ” .
Lifestyle Changes To Promote Heart Health
One of the top ways to cholesterol and improve heart health is to eat a diet free of trans fats and low in saturated fats. Additionally, people should perform aerobic activity for at least 30 minutes per day 3-5 times per week. These lifestyle changes in conjunction with cholesterol-lowering supplements can add up to considerable improvements in heart health.
Natural Ways To Lower Cholesterol
1. Chicory.Often thought of as a weed, the extensive root systems of chicory can be made into a beverage that closely resembles coffee. When consumed in this way or as a supplement, it works to fight off high levels of cholesterol by ramping up the bodys natural metabolism to regulate cholesterol levels.
2. Ginger.One of the key qualities of ginger is that it helps to control nausea in people very effectively, reducing the symptoms of motion sickness and other nausea-causing issues. It also helps to reduce overall cholesterol levels while making your food taste awesome too. When brewed as a tea, you can get a double dose of healing action because it will help fight off a sore throat. Whether you add it to your diet as a supplement or just throw in some ginger powder to your meals, youll get the cholesterol busting qualities that you want.
3. Green Tea Extract.What youre looking for in the green tea that you consume is a substance that has a long name: epigallocatechingallate. It is found in all teas, but it is in its highest concentrations in green tea of the extract that you can take as a supplement. It is an antioxidant that has been shown to reduce high levels of bad cholesterol without really affecting your good cholesterol, and as an added bonus, green tea also helps to boost your metabolism up so that you can burn more calories throughout the day.
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Top 5 Cholesterol Supplements Of 2021
We’ve compiled a list of what we’ve found to be the top five products in this category on the market today.
- Ingredient SafetyWe check each and every product ingredient against ingredient safety databases to determine the ingredients proper dosage limits and ultimate safety, as well as banned substances.8.4 Avg.
- Projected EffectivenessWe compare the safe and effective active ingredient dosages established by independent clinical studies and medical databases with those found on the product labeling to measure the projected effectiveness of the product.8.4 Avg.
- ValueWe add the active ingredients, subtract the fillers and compare that to the products price to assess the value youre getting for your money.8.3 Avg.
- Return PolicyWe assess and rank the return policy by testing the actual product return process against the brands return policy.8.2 Avg.
- Customer SatisfactionCustomer satisfaction rankings are provided by Smarter Reviewers who share their ranking or review based on personal experience with a product displayed on Smarter Reviews.8.3 Avg.
- 90-day 100% money-back return policy
- Made in the USA
- Only sold in the U.S. and Canada
The Bottom Line
We chose CholestMDTM by 1MD because it’s the only supplement that meets our criteria.
This unique formula offers clinical strength niacin, and Bergavit®, a powerful, clinically studied ingredient proven to provide complete cholesterol support.
- Frequently out of stock
Where To Find Vitamin E
As an antioxidant that can help protect cells from damage, vitamin E plays an important role in your overall health.
Many people get enough vitamin E from the foods they eat. Foods high in vitamin E include:
- Vegetable oils
- Fortified cereals and margarine
Palm oil and bran rice oil are especially rich in tocotrienols.
If you dont get enough vitamin E in your diet, you can also take vitamin E supplements. These are commonly found either in liquid or capsule form.
Since vitamin E is a fat-soluble vitamin that can be stored in your body, its important not to take too much of it. For adults, the recommended dietary allowance is 15 milligrams per day.
Be sure to talk with your doctor before taking any supplements.
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The Best Ingredients To Naturally Lower Cholesterol
Clinical studies show a number of natural products lower bad cholesterol and elevated good cholesterol significantly. Some prescription statins are synthesized from natural products.
However, not all supplements are created equally. Many brands will cut corners, filling their supplements with harmful additives and use ineffective ingredients or weak dosages. That’s why Smarter Reviews has compiled months of research about this emerging category.
It should also be noted, however, that supplements are not a quick fix it takes about 3 months of consistently taking a quality, doctor-recommended supplement to feel real results.
Supplement Myth #: Theres No Harm In Trying Different Supplements To Lower My Cholesterol
While fish oil, red yeast rice extract, and garlic are a few of the supplements cardiologists get asked about most often by their patients, you will likely hear about plenty of other over-the-counter products that claim to naturally reduce cholesterol. Theres berberine , green tea extract, artichoke extract, soy protein, psyllium , and many more. At best, says Dr. Eckel, some of these supplements may be minimally effective at controlling cholesterol. At worst, they cause unwanted side effects and prevent you from getting effective treatment.
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Warnings For People With Certain Health Conditions
For people with liver disease: You shouldnt take niacin if you have liver disease or abnormally high liver function blood tests. This drug can make your liver disease worse.
For people with kidney disease: Ask your doctor whether niacin is safe for you to take. Niacin is processed by your kidneys. If you have kidney disease, the levels of niacin in your blood can get too high. This could cause you to have more side effects.
For people with diabetes: Niacin can increase your blood sugar levels. If your blood sugar is too high, your doctor may change your dosage of niacin or take you off of the medication.
For people with gout: Niacin can increase your uric acid levels, which may worsen your gout. Your doctor may take you off of niacin if your gout worsens while taking the drug.
For people with active peptic ulcer disease: You shouldnt take niacin if you have active peptic ulcer disease. This drug can increase the amount of acid in your stomach. This may aggravate your ulcer.
Dangers Of High Cholesterol
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones.
Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke.
So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet.
While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL and low HDL , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism.
But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as bad cholesterol, is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed good cholesterol because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health.
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Vitamin B3 Niacin For Lowering Cholesterol
Niacin works in the liver by affecting the production of blood fats, and it has been well-researched. Several well-designed double-blind, placebo controlled studies have found that niacin can reduce LDL cholesterol by approximately 10 percent and triglycerides by 25 percent while raising HDL cholesterol by 20 percent to 30 percent.
High LDLs lead to atherosclerosis and then cardiovascular disease, warns Nadia Chariff, Health Advisor & Registered Dietitian at Coffeeble. Make no mistake, dietary & lifestyle factors such as high saturated fat intake & lack of exercise definitely play a part! Besides recommending alternative diets & increased activity, I recommend niacin to my patients.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
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Modify Your Risk Factors
High cholesterol is usually treated based on total cholesterol, LDL cholesterol, and HDL cholesterol levels, plus the presence of additional risk factors for heart disease. While some cannot be changed, some can:
- Previous heart attack
- Family history of early heart disease
- Age over 45 in men and greater than 55 in women
- 10-year risk of a heart attack greater than 20%
Of these, not smoking is something you take action on. You can also treat your high blood pressure and diabetes to keep them under control.
How To Use Psyllium 28 % Oral Powder
Take this medication by mouth as directed by your doctor. If you are self-treating, follow all directions on the product package. If you have any questions, ask your doctor or pharmacist. To prevent choking from this medication, take it with a full glass of water or other liquid . If you are taking the wafers, chew them thoroughly before swallowing.
For powder forms of this medication, measure each dose according to the directions on the product label. Mix in a full glass of water or other liquid , stir completely, and drink right away. You may add more liquid to the mixture if it becomes too thick. When preparing the medication, be careful not to breathe in the powder since it may rarely cause an allergic reaction.
Dosage is based on your age, medical condition, and response to treatment. Do not increase your dose or take this drug more often than directed.
This product may decrease the absorption of other medications you may be taking. Take this product at least 2 hours from your other medications. Ask your doctor or pharmacist for more information or if you have any questions.
It may take 1 to 3 days before this medication starts working. Use this medication regularly to get the most benefit from it. To help you remember, take it at the same time each day. Do not take this medication for more than 7 days unless directed by your doctor.
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What Does The Research Say
Vitamin E is a fat-soluble compound that includes two groups of chemicals: tocopherols and tocotrienols. Some research suggests that tocotrienols may affect cholesterol.
A small2011 study done on people with high cholesterol found that those who took tocotrienols experienced lower levels of low-density lipoprotein cholesterol after 5 months. LDL cholesterol is the type thats often referred to as bad cholesterol because it contributes to plaque buildup in your arteries.
Additionally,some research suggests that tocotrienols may improve arterial health, lower blood pressure, and reduce risk of other heart-related conditions. However, much of this research has been done on animals. More human studies are needed in order to confirm these effects.
Eat A Variety Of Unsaturated Fats
Two main kinds of fats are found in food: saturated and unsaturated.
On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to pack together tightly and stay solid at room temperature.
Unsaturated fats contain at least one double bond and have a bent shape, preventing them from joining together as tightly. These attributes make them liquid at room temperature.
Research shows that replacing most of your saturated fats with unsaturated fats can reduce total cholesterol by 9% and bad LDL cholesterol by 11% in just eight weeks .
Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time .
Summary Eating more unsaturated fats and fewer saturated fats has been linked to lower total cholesterol and bad LDL levels over time. Avocados, olives, fatty fish and nuts are especially rich in unsaturated fats.
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Dosage For Lowering Cholesterol And Triglyceride Levels And Reducing Risk Of A Heart Attack
- Extended-release tablet: The starting dosage is 500 mg taken by mouth once per day at bedtime. After 4 weeks, your doctor may increase your dosage by up to 500 mg. The standard maintenance dosage is 1,0002,000 mg taken once daily at bedtime.
- Oral tablet: The initial dosage is 250 mg taken by mouth once per day following your evening meal. Your doctor may gradually increase your dosage to a maximum of 6 grams per day. The standard dosage is 12 grams taken 23 times per day.
- Extended-release tablet: The starting dosage is 500 mg taken by mouth once per day at bedtime. After 4 weeks, your doctor may increase your childs dosage by up to 500 mg. The standard maintenance dosage is 1,0002,000 mg taken once daily at bedtime.
- Oral tablet: The initial dosage is 250 mg taken by mouth once per day following the evening meal. Your doctor may gradually increase your childs dosage to a maximum of 6 grams per day. The standard dosage is 12 grams taken 23 times per day.
This medication hasnt been studied in children and shouldnt be used in children younger than 16 years.
The kidneys of older adults may not work as well as they used to. This can cause your body to process drugs more slowly. As a result, more of a drug stays in your body for a longer time. This increases your risk of side effects.
Which Niacin Medicine Is Right For You
There are different brands of niacin medicines. Most of these also come in a less expensive, generic form.
Niacin may be prescribed along with other medicines, such as a statin, to help lower cholesterol. Combination tablets that include nicotinic acid plus other medicines are also available.
Niacin is also sold over-the-counter as a supplement. You should not take OTC niacin to help lower cholesterol. Doing so could have serious side effects.
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Getting Vitamin D From Food
Most foods dont contain much vitamin D so its hard to get enough vitamin D from food alone.
Foods which contain vitamin D include:
- oily fish such as salmon, sardines, mackerel, trout
- red meat
- liver and fish liver oil
- foods with vitamin D added such as most fat spreads, some breakfast cereals and some plant-based alternatives to milk. Check the labels.
- infant formula which has vitamin D added to make sure babies get enough.
As most of these foods are animal products, its harder to get vitamin D from food if you are vegan or vegetarian. Plant-based sources of vitamin D include sun-exposed mushrooms and fortified foods such as vegetable spreads, breakfast cereals and plant based dairy alternatives.
In the UK, cows’ milk is generally not a good source of vitamin D because it isn’t fortified, as it is in some other countries. There are some yoghurts which have been fortified, but check the label as they can also be high in saturated fat and so should be avoided.