When approaching high cholesterol levels through a dietary change, one of the most important requirements is to have a diet that’s rich in fiber. While there are many different sources of fiber, the main one that comes to mind is typically fruit. However, there is another very efficient method to get fibers for your cholesterol diet, and that is psyllium husk.
What is psyllium husk?
This is a soluble fiber extracted from Plantago ovata’s seeds, an Indian herb. Psyllium is generally found in powder form, but also in capsules, granules and husk. Metamucil is a solution for constipation that’s based mainly on psyllium husk as an active ingredient.
Psyllium has the capacity for absorbing water and then turning into a thick compound which stays in the small intestine. Since it’s resistant to digestion, it takes the time to help lower blood sugar, triglyceride count, and high cholesterol levels.
Psyllium husk and cholesterol
Psyllium has the capacity to bind to fat and bile acids, causing them to be eliminated faster from the body. You can think of this entire process as being very similar to what bile acid sequestrants (resins) do.
Because they bind to bile acids, they force the liver to produce more, which means more cholesterol is used in the process (as bile acids have cholesterol as one of their main components). The result is less cholesterol circulating through the bloodstream.
Research has also shown that psyllium can increase HDL levels. Just by taking 5.1 grams twice per day over a duration of eight weeks, study participants that were suffering from type 2 diabetes were able to raise their HDL levels, while also decreasing their LDL and total cholesterol levels.
In another study, participants with the same type of diabetes were given psyllium three times per day, in a dosage of 5.1 grams each time, over a period of six week. At the end of this experiment, some patients were able to raise their HDL levels with up to 45.7 percent.
Psyllium: Dosage and safety
Psyllium is best combined with different meals, and the recommended daily dosage is between five and ten grams each day. Be aware of the fact that consuming too many fibers can actually cause digestive problems, so it’s best not to exceed the maximum recommended intake of 20.4 grams.
A very important thing to keep in mind is that psyllium husk should always be combined with water, and when you integrate it in your diet, you should make sure that you drink a lot of water during the day.
When you purchase psyllium husk, always pay close attention to the instructions printed on the label. They will tell you exactly how to dose your intake, and what you can expect.
Psyllium doesn’t generally bring any noticeable side effects to the table, not unless it’s consumed in higher quantities. If you do not exceed five to ten grams three times per day, then you won’t be exposed to any of the potential side effects.
Even so, a moderate number of people may have a digestive reaction to this fiber, and can feel abdominal cramps, bloating, or pass gas frequently. There are some people that may be allergic to psyllium, so monitor your body’s reaction if you’re taking it for the first time. Some of the most visible signs of an allergic reaction include itching and skin rashes, but in a few minor cases, people also reported having trouble breathing.
Psyllium can potentially interfere with how the body absorbs certain medications, so make sure that you talk to your doctor about the interactions between psyllium husk and different types of drugs you are required to take.
Other psyllium husk benefits
Psyllium provides way more health benefits than just being efficient at lowering LDL and increasing HDL levels:
- It’s a very efficient constipation remedy, because it works as a laxative that increases stool size. Aside from constipation, it can also help treat constipation, by increasing stool thickness.
- Because it’s a fiber supplement, psyllium also helps lower blood sugar levels. Several studies performed on people that suffer from diabetes have examined how blood sugar levels are modified when following a diet which includes different daily intakes of psyllium. At the end of the trial period, people have experience blood sugar levels reduction which varied from 11 to 29 percent.
- Since it can also help lower triglyceride levels, psyllium can be quite an efficient fiber in helping prevent heart disease. A study conducted on a placebo group, plus a parallel number of participants that were given psyllium daily has reported a decrease of triglyceride levels of 26 percent.
- Psyllium is also considered an efficient way of losing weight, as consuming a few grams before meals helps prolong the satiety sensation. When taken regularly, psyllium can reduce the number of fats that people consume every day, causing a longer feeling of fullness in between meals.
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