According to statistics from the National Heart, Lung and Blood Institute (NHLBI), 831,272 people died from cardiovascular disease in 2006. Of these, 425,425 died from coronary artery disease (CAD). The American Heart Association (AHA) states that high blood cholesterol levels are a major risk factor in developing CAD, and the shocking tragedy of deaths that result from CAD make lowering blood cholesterol a high priority for health-conscious people. One effective way of lowering blood cholesterol is by including fiber in your diet and taking fiber supplements such as psyllium husks.
Cholesterol
Cholesterol is a fat found in all cell membranes and is used by the body to produce some hormones. Although cholesterol serves these and other functions in the body, the AHA warns that an excess of cholesterol in the bloodstream results in the buildup of plaque--a hard substance that accumulates on the inner lining of arteries and blocks the flow of blood. This can have devastating results when the arteries that supply the heart muscle with blood are affected, and the heart is unable to pump blood.
Psyllium
Psyllium husks are derived from the seeds of the plantago ovata plant. Psyllium husks are generally provided in a powder form that is mixed with juice or water, and are key ingredients in many commercial laxatives and fiber supplements. In an article published in the Annals of Internal Medicine in 2004, the results of a study focused on psyllium's effect on blood cholesterol levels were published. The study found that in individuals with a high-fat diet, psyllium reduced their total cholesterol levels by 5.8 percent. Their LDL cholesterol levels were reduced by 7.2 percent.
How Fiber Works
Psyllium's ability to lower blood cholesterol is because of its high fiber content. According to the Mayo Clinic, there are two types of fiber: soluble and insoluble. Psyllium is a type of soluble fiber. Our bodies are unable to digest fiber, and it remains unabsorbed in the digestive tract. However, while passing through the body, soluble fiber binds with water and forms a gelatinous substance, which also binds with precursors to cholesterol and prevents them from being absorbed into the bloodstream.
Recommendations
The specific dosage of psyllium husks will depend on the product and the advice of your health-care professional. However, in the study detailed by the Annals of Internal Medicine, participants were given 5.1 grams of psyllium twice a day.
The National Library of Medicine stresses the importance of drinking adequate amounts of water or other liquid when taking psyllium. Failure to do this could result in a small bowel obstruction. Psyllium husks can be mixed with juice instead of water to help mask their taste.
Considerations
Although psyllium is a proven means of lowering blood cholesterol, it's important to also establish a healthy lifestyle, such as lowering your intake of saturated fats, ensuring an adequate amount of exercise, and integrating fresh fruits and vegetables into your diet. Making these lifestyle changes will enhance psyllium's ability to lower your blood cholesterol levels.
References
- Annals of Internal Medicine: Efficacy of Psyllium in Reducing Serum Cholesterol Levels in Hypercholesterolemic Patients on High- or Low-Fat Diets
- National Library of Medicine: Psyllium
- American Heart Association: Cholesterol
- Mayo Clinic: Dietary Fiber: Essential for a healthy diet
- National Heart, Lung and Blood Institute: Morbidity and Mortality: 2009 Chartbook on Cardiovascular, Lung and Blood Diseases
