10. Take Psyllium Husk
Psyllium husk, a fiber that prevents cholesterol from entering intestinal cells, soaks up cholesterol so you excrete it rather than absorb it into your body.
It's "the most powerful LDL-lowering viscous soluble fiber in existence," Brill says.
How to sneak it in: Adults should consume 10-25 grams of soluble fiber a day, advises the National Cholesterol Education Program. But most get only 3-4 grams.
Brill says you should get half your fiber from a supplement and the rest from food.
Take half your daily dose of psyllium husk before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or diarrhea.
Brill's daily Rx: Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.
Or use the powdered version, which you can mix into water. It varies by product, but most powders contain 3.4 grams of psyllium husk per serving.
Start incorporating these foods and tips into your lifestyle today.
For more on their benefits and for delicious recipes and meal plans (you'll love the walnut-crusted salmon), get a copy of Cholesterol Down[1] and check out CholesterolDownBook.com[2].
For more information, visit our Cholesterol Health Center[3].
References
- ^ Cholesterol Down (www.amazon.com)
- ^ CholesterolDownBook.com (http://ift.tt/1n40tzu)
- ^ Cholesterol Health Center (www.lifescript.com)
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