Good Lifestyle

Your diet impacts yourCholesterol levels in a great way.

"The search is solid," saysMark Drucker, MD, Medical Director of the Advanced Medicine Center. "Eating too many calories and too many unhealthy saturated fats, as well as too much sugar and starch will cause high asymmetric cholesterol levels in most people." (Read more:Popular foods have proven to cause high cholesterol, according to science.)

Let's say, however, that you have already tried to eat oats and othersHigh fiber foods, plus fish and flax linen for their beneficial omega-3, you have limited saturated fats and cut trans fat, and (you say, at least) that you are doing exercise daily. Maybe you have even lost weight, which can improve your lipids, the technical term for cholesterol or blood fats. And now, your doctor recommends a static medicine to reduce your cholesterol. But you do not want to take another prescription drug.

What follows before trying before you sign up for statins? A dietary supplement on the counter.

We have asked registered dietitians and other nutritionists for supplements they recommend to their customers for high cholesterol and have found a variety available in your supermarket or pharmacy you can try to try. And for more information on the over-the-counter nutrition pills, checkThe best supplements for people over 50.

You may have heard that antioxidant vitamins controls oxidative damage to cells caused by oxygen-free radical molecules that increase your risk of a crowd of chronic diseases, obesity to cardiovascular disease. Part of the way they work against heart disease consists of helping to reduce cholesterol, saysTrista Best, MS, RD, a dietician enrolled in the equilibrium of supplements. "Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing blood platelet tuft", best explains. "If these damage persists, cholesterol increases and the sticky substance can adhere to the walls of the arteries." The best recommends that people with high cholesterol, complementing antioxidant-specific supplements, such asSuper antioxidants now.

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Phytosterols (vegetable sterol and Santol esters), found in many vegetables, fruits, whole grains, beans and seeds, are vegetable compounds which, when they partially eat the absorption of cholesterol in the digestive tract so penetrate. Not in the blood. The amount you get food is relatively small, but the supplements can increase the intake in the actual range, associated with a 10% reduction in total cholesterol and LDL cholesterol, indicates the registered dietitian.Susan Bowerman, MS, RDThe Senior Director of World Nutrition and Training for Herbalife Nutrition and Training. Phytosterol supplements should be taken just before or with meals and snacks, two to three times a day, she says.

You are aware that oats, beans and barley are good sources of cholesterol lowering fibers, especially thesoluble kindwhich binds with cholesterol in the digestive tract and reduces the amount absorbed by the blood. But what happens if you can not fall oatmeal and beans every day? Take a supplement of soluble fibers. You do not even need to take them as a capsule. "They are easy to integrate into the regime by stirring (the powder supplement) in fruit juices, yogurt and other foods," says Bowerman, former Deputy Director of the UCLA Center for Human Nutrition. In addition, consider another type of soluble fiber called beta-glucans, she says. Found in oats, yeast and mushrooms, they can also be taken as a supplement. AMeta-analysis of controlled trials The use of OAT Beta-Gluan supplements revealed that a dose of 3.5 grams daily decreased significantly from LDL cholesterol as well as APOB (apolipoprotein b), the portion of cholesterol which is the most Souncing the artery.

Another specific type of soluble fiber supplement is the psyllium bullet, which is the outer layer of the seeds of the psyllium plant. "Psyllium supplements have been demonstrated to reduce total total and LDL cholesterol levels in people with mild moderately high blood cholesterol, indicate that nutritionistMarisa Moore, RDN, a partner withNURISH by nature made. "And it comes with a bonus; it is effective to remedy constipation." Psyllium contains about 70% soluble fiber, which increases the feelings of fullness and slows down the digestion and 30% insoluble fiber, the type that adds volume to the stool and help regulate the movements of the intestine. Psyllium is available in capsule, tablet and mixable powder shapes.

"One of the largest supplements is niacin, which is a vitamin B, representing bad cholesterol and improve the right HDL," explainsMorgyn Clear, MS, RD, a nutritionist withSprint. You can get it from your doctor or it's easy to go over the counter, she says. Niacin also reduces triglycerides, another blood fat associated with cardiac disease. Vitamin operates by containing lipoproteins released from triglycerides in adipose tissue. Effect one side to note: niacin in some doses can cause rinsing and itching skin, uncomfortable but harmless.

"The first [high cholesterol supplement] Many people think that fish oil (OMEGA-3 fatty acids), "says Dr. Drucker. He notes, however, that, although there are the advantages of cardiac health of taking this supplement, there is no need for sufficient evidence to argue that it is directly related to The reduction of cholesterol. " Studies on oil fish supplements are not conclusive of its benefits largely because studies do not take into account the overall choices of the nutrition and lifestyle of people, but fish oil is undoubtedly, in Good cardiac health. "

Drucker also recommends in Chlornella, a freshwater alga that contains omega-3, which is available in supplements likeSun Chlorella, which also contains antioxidants and dietary fiber.

CostsGarlic has long been shown inresearch To help reduce total cholesterol, LDLs and triglycerides, but "you can also take a supplement-shaped garlic dose," saysCarrie Lam, MD, a medical office certified in anti-aging medicine and regeneration withCoaching Dr Lam. "Aim for at least 6,000 μg of allicin (amino acid in garlic) per day, equivalent to about 4 pods." Know that garlic has a blood thinning effect and should not be taken in large quantities if you are on the thinnest blood, warns Dr. Lam. By the way, it's a good idea to check with your family doctor before taking any new supplement.

Another natural way to target LDL cholesterol is a cup of tea. Epidemiological studies have shown that drinking several cups of tea per day reduces cholesterol LDL. But you do not even need steep to harvest the benefits, you can display a green tea supplement. Double-blindControlled study by placebo, people with a moderately high cholesterol that took a supplement containing excerpts from certain teas, including green teas, for 12 weeks, a 16% reduction in their "bad" LDL cholesterol, declaresLauren Manaker, MS, RDN, a nutritionist forZhou Nutrition and a member of theEat this, not that! Council of medical experts. Ameta-analysis Out of 31 tests totaling 3,321 people also highlight the benefits of green health tea. This study associated with green tea drinking with total cholesterol and a significantly lower LDL, but the practice showed no effect on HDL cholesterol. To learn more about how these benefits, readWhat happens to your heart when you drink tea.

Read this:

• The best diet # 1 to reduce cholesterol, according to a dietician
• Eating habits to avoid if you do not want high cholesterol, say dietitians
• The best supplements to take every day, according to a dietician