Day 22: Cholesterol and Supplements
We may think cholesterol is bad but cholesterol is actually a waxy, fat-like substance that’s found in all cells of our body. We need cholesterol to make hormones and other substances, but there are different forms of cholesterol and having too much of a certain kind can make us prone to heart disease and stroke. High cholesterol has no symptoms but we can know if our cholesterol level is high by having a blood test.
According to the National Center for Complementary and Integrative Health, one of every six American adults has high cholesterol.
The usual way to treat high cholesterol levels is through lifestyle changes like having a healthy diet, weight management, and physical activity) and, if needed, taking drugs that lower cholesterol levels. Some dietary supplements can possibly affect cholesterol levels.
Foods that contain plant stanols or sterols like orange juice and spreads and some dietary supplements may be an option to manage high cholesterol levels. The Food and Drug Administration (FDA) allows labeling claims that they may reduce the risk of heart disease when adequately consumed
Some soy products may lower cholesterol levels. “An analysis of data from 35 studies indicated that soy foods were more effective in lowering cholesterol than soy protein supplements and that isoflavones (substances in soy that have a weak estrogenic effect) did not lower cholesterol. The effect of soy is much smaller than that of cholesterol-lowering drugs.” according to the NCCIH.
Whole flaxseeds and lignans may also lower cholesterol levels especially in postmenopausal women and those with higher initial cholesterol levels.
Garlic supplements may also have a modest lowering effect if taken for more than 2 months. Green tea also offers limited evidence, but not black tea.
Although these dietary supplements have effects, you must adhere to your doctor’s guidance. The effects of these supplements are not as strong as those offered by cholesterol-lowering drugs.
Red yeast rice products may have citrinin, a substance that may cause kidney damage.
To use dietary supplements safely, read and follow the label instructions, and recognize that “natural” does not always mean “safe.” Keep in mind that dietary supplements can cause health problems if not used correctly or if used in large amounts, and some may interact with medicines. Most dietary supplements have not been tested in pregnant women, nursing mothers, or children.
My personal take on dietary supplements: they are only necessary when there is a clear indication for it like a vitamin deficiency. Otherwise, it should be used sparingly and only to supplement the deficiency because it is not as strictly regulated by the FDA as compared to medications that undergo years of randomized controlled trials with rigid protocols.
Reference: National Center for Complementary and Integrative Health
According to the National Center for Complementary and Integrative Health, one of every six American adults has high cholesterol.
The usual way to treat high cholesterol levels is through lifestyle changes like having a healthy diet, weight management, and physical activity) and, if needed, taking drugs that lower cholesterol levels. Some dietary supplements can possibly affect cholesterol levels.
Foods that contain plant stanols or sterols like orange juice and spreads and some dietary supplements may be an option to manage high cholesterol levels. The Food and Drug Administration (FDA) allows labeling claims that they may reduce the risk of heart disease when adequately consumed
Some soy products may lower cholesterol levels. “An analysis of data from 35 studies indicated that soy foods were more effective in lowering cholesterol than soy protein supplements and that isoflavones (substances in soy that have a weak estrogenic effect) did not lower cholesterol. The effect of soy is much smaller than that of cholesterol-lowering drugs.” according to the NCCIH.
Whole flaxseeds and lignans may also lower cholesterol levels especially in postmenopausal women and those with higher initial cholesterol levels.
Garlic supplements may also have a modest lowering effect if taken for more than 2 months. Green tea also offers limited evidence, but not black tea.
Although these dietary supplements have effects, you must adhere to your doctor’s guidance. The effects of these supplements are not as strong as those offered by cholesterol-lowering drugs.
Red yeast rice products may have citrinin, a substance that may cause kidney damage.
To use dietary supplements safely, read and follow the label instructions, and recognize that “natural” does not always mean “safe.” Keep in mind that dietary supplements can cause health problems if not used correctly or if used in large amounts, and some may interact with medicines. Most dietary supplements have not been tested in pregnant women, nursing mothers, or children.
My personal take on dietary supplements: they are only necessary when there is a clear indication for it like a vitamin deficiency. Otherwise, it should be used sparingly and only to supplement the deficiency because it is not as strictly regulated by the FDA as compared to medications that undergo years of randomized controlled trials with rigid protocols.
Reference: National Center for Complementary and Integrative Health
FAT CHALLENGE #2
Print the reference photo above of foods that increase and decrease LDL cholesterol, and add at least three LDL cholesterol-lowering ingredients/food in your cooking and meal planning and avoid using those that increase LDL cholesterol.