Transcription
Today is your lucky day because not only will I be talking about the best supplement to lower cholesterol, but I'm going to talk about the top five. I want to really pack this video with a lot of information. Obviously, you consult with your doctor before taking any supplement that anyone tells you about on the internet. Consult with your doctor first. Do that for every one of the videos you watch here on the Nurse Center and videos you watch on the internet.
If you're new here, hi, my name is Shannon. I'm a registered dietitian, certified nutritionist, and on this channel, we talk about all things related to food, nutrition, and holistic health. So, if that sounds like something you are interested in, hit that subscribe button for future videos.
In this video, I'm going to be diving into the top five supplements that have been shown in research, time and time again, to lower cholesterol. Be sure to watch this video all the way through until the end because number four is actually one of the most important supplements that you should be including in your diet. So, let's dive right in.
Omega-3 fatty acids have been shown to lower both triglycerides and LDL, the bad cholesterol. As you may already know, in our body, our cholesterol is made up of good cholesterol, bad cholesterol, and that's usually called LDL and HDL. And there's also VLDL, but we won't get into that in this video. But our total cholesterol is made up of all those types of cholesterol, and omega-3 fatty acids have been shown to again lower that LDL and increase the HDL, as well as lower triglycerides as well. You can find them in supplements, but you can also find omega-3 fatty acids in things like salmon, trout, chia seeds, and flax seeds.
Fiber will bind, attach to the cholesterol in your body, and take it out in your stool. Fiber helps your body to create short-chain fatty acids in your guts, in your tummy, to reduce how much cholesterol your body makes. Fiber also adds weight and size to your stools. How much fiber you need will vary depending on your sex at birth and your age, of course. You can take a fiber supplement, but I am a foods-first approach dietitian, which means try to get these things that I'm going to be talking about throughout this video from food first. Because when you eat foods that have fiber in them, for example, an apple, you're going to get fiber, but you're also going to get vitamin C, phytonutrients, and a whole host of other things that are beneficial for your body instead of just the isolated fiber supplement.
Psyllium husk is good because it has a high amount of soluble fiber, and you can honestly just get the powder and put it in your smoothie, oatmeal, pancake mix, you name it. Typically, research shows that just having three to six grams, which is about one to two teaspoons of psyllium husk powder, taking one to three times a day, so either with one meal a day or three meals a day, has been shown to help lower cholesterol because it binds to cholesterol in your body and takes it out in your stool. Be sure to also drink enough water, however, so that you can avoid any digestive issues like constipation when taking psyllium husk or any type of high fiber food. Fiber helps to add bulk and weight and size, um, to your stool, so we want to ensure that we're well hydrated so that our stool can easily pass.
Plant sterols and flannels block, create like a gate. They're the gatekeeper, ideally, of your intestine, and they block cholesterol from being absorbed in your intestines. According to the Nutrition Care Manual, which is a manual dietitians use to get recommendations for clients, taking plant sandals and sterols two to three times per day, typically two to three grams for the entire day, has been shown to lower both LDL cholesterol and your total cholesterol. So, plant sterols and snails are one of the best things that you can use to lower your cholesterol and LDL cholesterol as well. So, definitely try to get your hands on it. In research, this has been shown time and time again to help people lower their cholesterol level.
Many of you have been asking me about the 30-day cholesterol program that I talked about in a previous video. Well, guess what? Instead of just making it 30 days long, I decided to implement it as part of our Nourish program to make it a self-paced program that you can go through anytime, anywhere to learn the information and get the guidance and support to lower your cholesterol at the same time. Be sure to check the description box down below to learn more about the Nourish program. Benefits of being a Nourish member are numerous, and if you ever have any questions before signing up, feel free to reach out to us at the nourishcenter.com/contact or you can email us at info@thenurcenter.com. I'll leave links to everything so you don't have to remember or write anything down. I'll leave links in the description box down below.
Now, for the last supplement, it's actually a vitamin, and in particular, vitamin B3, which in the medical industry or in science, we call it niacin. This vitamin has been shown to raise HDL, but good cholesterol in your body, while lowering LDL and triglycerides. As I always mentioned, you can find all of these compounds in foods that you eat. So, try your best to just get in a variety of fruits, vegetables, nuts and seeds, whole grains, and legumes. Once you hit these five things: fruits, vegetables, nuts and seeds, whole grains, and legumes, you're going to get the five supplements that I talked about. You're going to get vitamin B3 niacin, you're going to get plant sterols and stanos, and you're going to get fiber. So, again, always take like a food-first approach approach to your health, and then supplement with supplements. That's why they're called supplements in the first place. They're not supposed to be a replacement for food, they're supposed to aid a balanced diet.
So, if you found this video helpful, please give it a thumbs up. That really helps to spread the word about supplements and cholesterol and my channel on a whole to help others improve their health and wellness. Be sure to check out the description box down below to learn more about the Nourish program. Subscribe if you haven't done so already to stay tuned for future videos on food, nutrition, and holistic health. And comment down below, let me know if you've tried one of these supplements before or you're considering asking your doctor about trying one of the five that I've mentioned. And as always, if you don't remember anything else, remember to live a well-nourished life.
Here are some previous videos I made on how to lower cholesterol and the link to subscribe to our YouTube channel. You'll also find links to all the supplements that I talked about in this video in the description box down below. Remember, the journey to lower cholesterol is not just about extending your life, but improving its quality. And every small step you take towards a healthier lifestyle, whether it's through nutrition, exercise, or the right supplements, is a powerful investment in your long-term well-being. And with dedication and determination, you have the ability to make positive changes that will not only benefit your heart health but also boost your overall health and well-being. Believe in yourself, stay committed, and you'll achieve those lower cholesterol levels one healthy choice at a time. I'll see you in the next video.