Any diet tips to support a healthy cholesterol level?

Focusing on healthy foods and supplements is a great way to promote heart health and help maintain your cholesterol in the normal range. Soluble fiber, plant sterols, a special type of the B vitamins niacin and garlic are just a few choices to help keep your heart healthy and maintain a healthy cholesterol level in the normal range. Read on to learn more.†

  • Eat foods rich in soluble fiber every day. Citrus fruits, barley, rye, okra, apples, pears, psyllium, brussel sprouts, broccoli, dried beans, oats and psyllium seed are all good sources of soluble fiber. For heart health, nutrition experts recommend that you aim for at least 5-10 grams of soluble fiber daily, but even higher intakes of 10-25 grams per day can be beneficial.1
  • Include oat- or psyllium-based products in your diet. These are particularly rich sources of soluble fiber. Oat bran, rolled oats (or oatmeal) and whole oats contain beta-glucan soluble fiber. Choose foods or supplements that provide at least 0.75 grams of beta-glucan soluble fiber per serving. Psyllium seed husk is another good source of soluble fiber. Choose foods or supplements that provide at least 1.7 grams of psyllium husk soluble fiber per serving. Check product labels to ensure your choices meet these guidelines.2†
  • Eat more phytosterols or take a phytosterol supplement. Foods and supplements containing at least 650 mg per serving of vegetable oil sterol esters, eaten twice a day with meals, for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.2 Found in most fruits, vegetables and whole grain products, phytosterols are natural compounds that are part of a healthy diet. If you find it difficult to consume these foods on a daily basis to obtain enough phytosterols, consider supplementing.†
  • Supplement with a special type of niacin. Niacin in the form of nicotinic acid supports cholesterol levels already within the normal range.1 Inositol hexaniacinate, also known as sustained release or no-flush niacin, contains 80% nicotinic acid and 20% myo-inositol and does not produce flushing like regular immediate-release nicotinic acid.3 Research suggests this form of niacin is beneficial for cholesterol balance.4, 5, 6 The recommended dosage is 800-1,200 mg per day.†
  • Eat more garlic and supplement with garlic powder. Clinical research indicates that supplementing with garlic extracts, 600-1200 mg taken three times daily, is beneficial for heart health. Most clinical studies have used a standardized garlic powder extract containing 1.3% alliin content. Fresh garlic (4 grams or approximately one clove) once daily has also been used.7†


References

  1. National Heart, Lung and Blood Institute. Third Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Full Report. Available at: http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3_rpt.htm . Accessed on December 18, 2006.
  2. U.S. Food and Drug Administration. A Food Labeling Guide (Health Claims). Available at: http://www.cfsan.fda.gov/~dms/flg-6c.html . Accessed on December 18, 2006.
  3. Head KA. Inositol hexaniacinate: a safer alternative to niacin. Alt Med Rev. 1996;1:176-184.
  4. Welsh AL, Ede M. Inositol hexanicotinate for improved nicotinic acid therapy. Int Record Med. 1961;174:9-15.
  5. Dorner V, Fischer FW. The influence of m-inositol hexanicotinate ester on the serum lipids and lipoproteins. Arzneim-Frosch. 1961;11:110-113.
  6. El-Enein AMA. The role of nicotininc acid and inositol hexaniacinate as anticholetserolemic and antilipemic agents. Nutr Rep Intl. 1983;28:899-911.
  7. Natural Medicine Comprehensive Database. Available at www.naturaldatabase.com . Accessed on December 18, 2006.

† 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.