Hormonal
Viscous soluble fibers (e.g., psyllium, oat beta-glucan) reduce LDL-cholesterol by 5-10% when consumed at doses of 5-10 g/day, primarily by reducing ileal bile acid absorption.
Incorporate 5-10 grams of viscous soluble fiber daily into your diet. Good sources include psyllium husk, oat bran, or guar gum. This specific type of fiber is proven to lower LDL cholesterol by binding bile acids. For best results, combine this with a diet low in saturated fats and consider adding soy protein and plant sterols for a synergistic effect.
Viscous fibres such as guar, glucomannans, pectins, oat b-glucan and psyllium continue to be seen as hypocholesterolaemic... One of the most recent [1] has emphasized the relatively small mean reduction in LDL-cholesterol (0.57 mmol/l) per gram of fibre for the 2–10 g/day dose of viscous fibres... Viscous fibres appear to lower serum cholesterol by reducing ileal bile acid absorption [15] through impeding bulk diffusion to the luminal surface and so increasing faecal bile acid loss and de-novo hepatic synthesis from intracellular cholesterol [16–20].
Why this rating
Supported by multiple meta-analyses and controlled trials cited in the review.
Source
Viscous and nonviscous fibres, nonabsorbable and low glycaemic index carbohydrates, blood lipids and coronary heart disease
David J.A. Jenkins et al. · Current Opinion in Lipidology · 2000
DOI 10.1097/00041433-200002000-00008
More from this paper
- Low Glycemic Index (GI) and Low Glycemic Load (GL) diets are associated with higher HDL-cholesterol, reduced triglycerides, and lower incidence of diabetes and cardiovascular disease.Good
- Insoluble cereal fiber (e.g., wheat bran) is associated with reduced cardiovascular disease risk in population studies, despite having no significant effect on fasting blood lipids.Moderate
- Resistant Starches (RS2, RS3) are lipid neutral, having no significant effect on serum lipids, while some nonabsorbable sugars (e.g., lactulose) may raise serum cholesterol.Moderate
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →