A ‘surprising’ cholesterol-busting ingredient could outperform oats. Psyllium husk, a fibre-packed superfood that bolsters heart health, might be a food you’ve never heard of. But it’s as simple as sprinkling it over your breakfast to add it to your diet.
Traditional porridge oats have long been hailed as the ultimate breakfast for keeping cholesterol in check. But research suggests psyllium husks may be more effective.
The latest data from the British Heart Foundation shows that the number of people in England dying prematurely from heart and circulatory diseases before they hit 75 has rocketed to its highest level in over a decade. Heart attacks, coronary heart disease, and strokes claimed many lives prematurely, with an average of around 750 deaths each week.
High blood pressure and cholesterol are key causes of heart disease. Cholesterol and calcium buildup can cause your arteries to harden and narrow, making it tougher for your heart to pump blood and forcing it to work overtime.
This can lead to increased blood pressure. High cholesterol can be triggered by fatty foods, lack of exercise, being overweight, smoking, and boozing, reports Surrey Live. It can also run in your family.
High cholesterol, often dubbed a ‘silent killer’, typically doesn’t present symptoms until it has significantly impacted other parts of your body. The only way to know if you have it is through a blood test.
You can reduce your cholesterol levels by maintaining a healthy diet, increasing physical activity, and occasionally taking prescribed medication. For those with high cholesterol, incorporating more psyllium husk into their diet could be beneficial.
Psyllium, derived from the seeds of the Plantago ovata plant, is rich in soluble fibre. This fibre effectively binds to cholesterol in the digestive tract, aiding its removal from the body, potentially more efficiently than oats.
Adding this food to your morning routine could help lower LDL (bad cholesterol) more effectively than oats, making it a powerful ally for heart health. Psyllium contains approximately 70% soluble fibre, compared to oats which contain about 50%.
This soluble fibre binds to bile acids, which are made from cholesterol, preventing their reabsorption. Consequently, the body must draw more cholesterol from the bloodstream to produce these bile acids.
Psyllium is virtually calorie-free, making it an excellent choice for those aiming to manage their weight while keeping an eye on cholesterol levels. Unlike oats, which have a higher calorie and carbohydrate content, psyllium offers its benefits without impacting your calorie goals.
Research has highlighted the effectiveness of psyllium husk in reducing cholesterol levels. A study published in the American Journal of Clinical Nutrition found that consuming just 10 grams of psyllium husk daily can reduce LDL cholesterol by as much as 10% within a few weeks, while a similar amount of oats provides about half that level of reduction.
Psyllium husk may also enhance the ‘effects of statins’, a type of medication prescribed to help lower cholesterol levels in the bloodstream. One study found that taking psyllium husk with simvastatin was as effective as taking 20 mg of simvastatin alone.
Another study from 2018 also looked into the overall effect of psyllium plus statin versus statin alone. The results showed a clinically and statistically significant (p = 0.001) cholesterol-lowering advantage for psyllium plus statin combination treatment over statin alone.
The study stated: “Adding psyllium fibre resulted in reductions in low-density lipoprotein cholesterol equivalent to doubling the statin dose.” It concluded: “In conclusion, the data support that psyllium fiber taken before meals adds to the efficacy of statins, providing an easy to implement dietary intervention for those who cannot tolerate side effects associated with higher-dose statins.”
Psyllium is known to boost gut health, which is increasingly linked with heart health. By fostering a healthy microbiome and helping stabilise blood sugar levels, it could also aid in managing other health conditions such as irritable bowel syndrome (IBS) and diabetes.
Although high cholesterol does not usually cause symptoms, there are some warning signs to watch out for, including:
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Heart disease symptoms: Chest pain, jaw pain, shortness of breath, or pain in your calves while exercising
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Heart attack symptoms: Severe chest pain, nausea, difficulty breathing, and flushing
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Eye symptoms: A coloured ring around the cornea or iris, called arcus senilis or arcus juveniles
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Other symptoms: Sudden dizziness, loss of balance, facial asymmetry, confusion, blurred vision, or numbness in the face, arm, or leg
How can you incorporate psyllium into your diet?
Psyllium is a versatile alternative to oats, typically enjoyed as porridge or granola. It can be effortlessly added to smoothies, baked goods, or even sprinkled on top of meals, making it an excellent choice for those with busy schedules.
You could even sprinkle a spoonful on your morning porridge. For a quick fibre boost, mix a teaspoon of psyllium husk into your morning smoothie. Incorporate psyllium into your oatmeal or yoghurt to enhance its cholesterol-lowering benefits. Use psyllium as a binding ingredient in muffins, bread, or pancakes for a tasty, fibre-rich snack.
Is psyllium safe?
The recommended daily intake of psyllium fibre for lowering cholesterol is 7g. Consult your GP before taking psyllium husk, especially if you are on any of the following medications:
- Antidepressants
- Carbemazepine (Tegretol)
- Diabetes medications
- Digoxin
- Lithium
Psyllium supplements may reduce or delay the absorption of certain medications, like the ones listed above. You should not take psyllium supplements at the same time as other medications. Take psyllium at least one hour before or two to four hours after taking other medications.
Always pair psyllium with a full glass of water, and aim to drink at least six to eight glasses of water throughout the day to prevent constipation. If you take psyllium without enough liquid, it can expand and, in severe cases, lead to choking.
Psyllium should be avoided if you have bowel obstructions, spasms, or trouble swallowing. Those with esophageal stricture (narrowing of the esophagus) or any other gastrointestinal narrowing or blockage should also refrain from using it. One possible side effect of fibre products is gas and bloating. If you have kidney disease, it’s important to consult your doctor before using psyllium.
Although the research on psyllium is promising, it is not a magical solution. The best ways to keep cholesterol levels low are to eat a balanced diet, exercise often, limit alcohol, quit smoking, stay a healthy weight, and avoid processed food. For more information, visit the NHS website.
