There are several types of supplements that are proven to be good in helping reduce cholesterol levels. To find out what types of supplements, let's refer to the discussion in this article.
Controlling cholesterol can reduce the risk of death from heart disease. The principle of treating high cholesterol is to live a healthy lifestyle; reduce consumption of fatty foods, such as fried foods and meat; and using cholesterol-lowering drugs, one of which is cholesterol-lowering supplements.
Over-the-counter cholesterol-lowering supplements without a doctor's prescription are useful for patients with mild cholesterol rise, or as an alternative to prescription drugs that cause many side effects.
Good Supplements for Reducing Cholesterol
The following are some of the ingredients and types of cholesterol-lowering supplements that have been proven effective:
1. Fish oil
Omega-3 content, including EPA and DHA, found in fish oil can reduce levels of bad cholesterol (LDL) and triglycerides. Further research states that consumption of fish oil by 250 mg / day can reduce the risk of death from heart disease.
The American Heart Association recommends consuming 2-4 grams of omega-3 per day for patients with high triglyceride levels. However, the use of this supplement should be avoided in people with a history of fish or seafood allergy. In addition, fish oil supplements can sometimes also cause side effects such as stomach pain and often belching.
2. Psyllium fiber
Fiber has been shown to be beneficial for reducing LDL cholesterol and triglyceride levels, especially in people with type 2 diabetes. Foods that are the best source of fiber are still fruits, vegetables, and whole grains. But if cholesterol is still high even though your diet is good, consumption of psyllium supplements can help.
3. Soy protein supplement (soy protein)
Research shows that increasing consumption of soy or soy protein supplements can reduce LDL levels and total cholesterol in the blood.
This is suspected because the nutritional content in soy, such as protein, vegetable fat (sterols), and fiber, can help reduce the absorption of fat in the body.
4. Coenzyme Q10 (CoQ10)
Currently, research on the benefits of coenzyme Q10 supplements in humans shows that this supplement can help reduce LDL cholesterol levels. Although rare, side effects that rarely occur due to the use of this supplement are nausea, diarrhea, headaches, and skin rashes.
5. Niacin (vitamin B3)
Niacin is a type of B vitamin that can help reduce LDL cholesterol levels and increase good cholesterol (HDL). The recommended dose of vitamin B3 is 2-3 grams per day.
Side effects of the use of supplements containing niacin are digestive disorders, muscle aches, and rashes on the skin. This supplement is not recommended for use in people who have had or are suffering from peptic ulcers, chronic liver disease, and gout.
6. Barley
Barley or barley is one type of grain from the wheat group. Efficacy of barley is to reduce total cholesterol levels. Not only that, barley can also help control blood sugar levels and maintain digestive tract health.
7. Green tea extract
Tea that is widely consumed in Japan has the effect of reducing cholesterol levels. Besides in the form of drinks, green tea in supplements can also provide similar benefits. Side effects that can arise from taking green tea supplements are nausea, vomiting, bloating, or diarrhea.
8. Fermented red rice (red yeast rice)
Supplements with brown rice can reduce LDL levels and total cholesterol. This is because the content of fermented brown rice has a way of working similar to cholesterol-lowering drugs statins.
9. Garlic
Many controversies related to the efficacy of garlic supplements in reducing cholesterol. Some studies say that garlic can help reduce cholesterol, but not a few studies that conclude the opposite, especially in terms of reducing LDL levels.
10. Probiotics
Besides being proven beneficial for intestinal health and endurance, consumption of probiotics can also reduce cholesterol levels. This product can be found in yogurt, kimchi, and probiotic supplements that are sold freely.
Tips on Using Cholesterol-Lowering Supplements
Taking cholesterol-lowering supplements certainly must be done by considering the benefits and risks of side effects. Now that we know what supplements are effective for reducing cholesterol, here are some tips on how to use them:
- Before taking supplements, it is recommended to consult a doctor first. This is because some types of supplements can affect the work of drugs or other supplements that you are currently in. Your doctor will give advice regarding safety and possible side effects.
- The use of supplements alone is sometimes not effective enough to reduce cholesterol, so you still need to take cholesterol-lowering drugs, especially if cholesterol levels are very high, or there are risk factors, such as a history of heart disease, stroke, and obesity.
- Accompany the use of supplements with a healthy lifestyle, such as eating lots of foods high in fiber, avoiding foods that contain lots of unhealthy fats, and exercising regularly.
Taking cholesterol-lowering supplements can help overcome high cholesterol, as long as you follow the rules of its use and continue to live a healthy lifestyle.
But before using any supplements, including cholesterol-lowering supplements, you are advised to consult with your doctor first, in order to get maximum results and avoid side effects.
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