Your liver produces lecithin, a type of fatty acid that helps keep your cell membranes healthy and provides antioxidants that promote wellness. Because of its antioxidant properties, some people believe that lecithin might play a role in cardiovascular health, specifically by lowering the level of triglycerides, or fats, in your blood. However, no solid evidence suggests that taking lecithin as a dietary supplement will help lower your triglycerides. But, if you follow a low-fat, low-sugar diet and exercise regularly, you can cut your triglyceride levels in half, according to the American Heart Association.
Lecithin and Cholesterol
Some foods, such as soy and egg yolks, contain lecithin. But your body makes all you need, according to Donal O'Mathuna, an herbal researcher and bioethicist who writes for The Irish Times. A few studies showed that animals fed a diet high in lecithin had lower cholesterol levels, but human studies on the subject remain scant and offer conflicting results, according to O'Mathuna's March 2009 article.
Diet and Lifestyle Considerations
Fortunately, you can reduce your triglycerides without taking lecithin or any other kind of supplement. While your low-density lipoprotein -- LDL or "bad" cholesterol -- sometimes remain high despite dietary changes, triglycerides are responsive to changes in your eating and exercise habits, according to the American Heart Association. Based on a review of more than 500 studies, the AHA says that limiting fat, sugar and alcohol can lower your triglycerides by 20 percent and exercising moderately for at least 150 minutes a week can reduce them by another 20 to 30 percent.
Diet Guidelines
In order to reduce your triglycerides through diet, you should limit you saturated fat intake to 16 g per day and your trans fat intake to 2 g a day, based on a 2,000-calorie-a-day diet. You should limit calories from added sugar -- such as regular soda and commercial baked goods -- to about 100 to 150 per day. Include more fiber in your diet from whole grains, legumes, nuts, seeds, vegetables and fruits, but limit your consumption of high-sugar fruits such as raisins and pineapple. Keep your consumption of fructose, found in fruits and some processed foods, to 50 g to 100 g a day. If you drink alcohol, limit yourself to one or two drinks a day.
Precautions
Lecithin supplements may cause serious allergic reactions, particularly if you're allergic to soy or eggs as lecithin products may contain extracts from one or both substances. Contact your doctor immediately if you take lecithin and experience tightness in your chest, difficulty breathing or swelling in your hands, face, mouth or throat. Lecithin may also interfere with other herbal remedies and vitamins, so check with your doctor before using.
References
- "The Irish Times"; Forget About Taking Lecithin For Your Memory; Donal O'Mathuna; Mar. 17, 2009
- University of Maryland Medical Center: Lecithin
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18 2011
