Lowering Cholesterol Through Diet

by Dr David Rakel

What are the best ways to lower cholesterol through diet?

Eating or taking the following are the best ways to lower cholesterol through diet: fiber that absorbs water or that is thick and sticky, fiber supplements, soy protein, plant sterols and stanols, sterol or stanol supplements, and nuts.

Fiber that absorbs (takes in) water or that is thick and sticky

Fiber that absorbs water does three things well in promoting health: 1) Reduces the absorption of cholesterol. (Absorption is the process of taking nutrients from the digestive system into the blood, so they can be used by the body). 2) Reduces the speed at which starches and sugars in food are absorbed by the body, and 3) If taken before meals, promotes weight loss by absorbing water and giving the sense of being full.

Good sources of helpful fiber:

• Pectin is a fiber that binds to bile acids (acids made in the liver from cholesterol) and to cholesterol preventing its absorption. Pectin is found in fruits, vegetables and seeds. Carrots, apples and the white substance on the inside of citrus rinds are excellent sources of pectin. A Scottish study found that eating 2 carrots a day decreased cholesterol by about 10%.

• Oat bran binds cholesterol and prevents absorption. A British study showed a 5% reduction in cholesterol by eating oat bran cereal each day.

• Ground flax seed also has the benefit of being rich in omega-3 fatty acids. The best and most cost-effective way to take flax seed is to buy the seed in bulk and grind up a week’s worth in a coffee grinder. Once you grind the seed, it spoils quickly so store it in the refrigerator. Take 1-2 Tbsps. daily over salads, with cereal (oat bran), in smoothies or with water/juice.

Read entire handout Non-Drug Ways to Promote Health by Lowering Cholesterol at University of Wisconsin Integrative Medicine.

Reference: University of Wisconsin – Madison Integrative Medicine

David Rakel MD is Associate Professor atThe University of Wisconsin School of Medicine and Public Health. Dr. Rakel is the Founder and Director of the UW Integrative Medicine Program.

Dr. Rakel is board certified in family medicine, holistic medicine and sports medicine. He is the editor for the textbook Integrative Medicine, now in its third edition, and co-editor for the Textbook of Family Medicine . Dr. Rakel completed a two year fellowship in Integrative Medicine at the University of Arizona.