Food choices and exercise are two factors that can improve cholesterol levels, and when it comes to supplements, you will see many that tout their cholesterol-lowering benefits;
however, the best supplement to lower cholesterol is soluble fiber.
Insoluble fiber is the type that helps create bulk in your digestive tract, contributing to satiety and allowing for more digestive regularity.
The other form, soluble fiber, is found less frequently in food sources and is the type that is most beneficial for lowering blood cholesterol. The mechanism behind soluble fiber is its ability
to bind to cholesterol-containing compounds in the digestive tract to keep cholesterol from being absorbed into the bloodstream. In turn, you will have less circulating cholesterol and, over time,
this could bring down blood cholesterol levels.While soluble fiber can be found naturally in foods, like beans, avocado, berries, and oats, you will typically see fewer grams present than
insoluble fiber. This is why a supplement can be so helpful, especially for those who may not eat soluble fiber-rich foods on a regular basis.
Data suggests five to 10 grams, or more, of soluble fiber per day can decrease LDL cholesterol (the more worrisome form of cholesterol) in your blood. When searching for soluble fiber supplements,
you will likely come across many options. Inulin, methylcellulose, and psyllium are the most common fiber sources in supplement products, and can all help toward your cholesterol-lowering goal.
In addition to taking a daily soluble fiber supplement, lifestyle improvements will also help enhance your efforts. Along with your supplement, consider adding more fiber-rich foods to your meals and
snacks, swap some of your animal proteins for plant-based options, like soy and beans, and increase your intake of healthy fats, like nuts, seeds, olive oil, and avocado.