Cholesterol & Beta Glucan

However, its levels and types have varying effects on health.

The two types of cholesterol are LDL (low-density lipoprotein) and HDL (high-density lipoprotein). A good balance of both LDL and HDL is needed in the body.

LDL is 'bad cholesterol' and needs to remain at low levels to avoid the risks of heart attacks and strokes. (1)

Common Treatments for Cholesterol

Doctors often recommend a combination of diet changes, regular exercise, and sometimes medication.

Statins are the most common medication; they work by telling your liver to slow its production of cholesterol.

Mayo Clinic suggests that they help reduce cholesterol by reabsorbing built-up deposits on artery walls and removing cholesterol from the blood. (2)

Even though it is rare, some patients do experience negative side effects of statins, including:

• Hair loss
• Inflammation
• Feeling sick
• Skin rashes
• Pins and needles

Many people prefer trying natural treatments before resorting to statins.

Heart-healthy Diet

Eating right plays a big part in controlling cholesterol.

Foods rich in omega-3 fatty acids, like salmon, can help increase HDL (good cholesterol), while foods naturally high in fiber can also prevent damage.

Focus on including beans, oatmeal (oats), avocados, nuts and olive oil in your meals, as these foods may help manage LDL and triglycerides. (3)

Avoid trans fats, which often hide in baked goods, and limit your intake of saturated fats from red meat.

Many good recipes cater to heart health and cholesterol management.

Regular Exercise

Moving more is not just about weight loss; it’s about lipid levels too.

Activities such as brisk walking or cycling boost high-density lipoprotein (HDL) levels and clear the arteries.

Medical advice suggests working up to a minimum of 30 minutes of exercise five days a week, or more intense activity for 20 minutes three times a week. (4)

Additional food sources include barley, grains, soya beans, and oats.

It is particularly abundant in oats and barley, which are often consumed for their health benefits.

Medical studies show that beta glucan actively reduces LDL cholesterol levels and helps to manage blood sugar.

It is a soluble fiber, meaning it slows down digestion in the intestines. 5 6

Warning: These Foods are Bad for Your Brain

Glucans form a gel-like substance in your gut, which naturally interferes with the absorption of dietary cholesterol.

This interaction directs unwanted substances away from absorption into your bloodstream.

Once ingested, beta glucans help transform how fats are processed within the body.

They essentially encourage your liver to pull LDL from the blood for bile production, thus lowering overall circulating levels.

Glucan is available in supplements; however, it is essential to only use glucan supplements that are purified and of a trusted reputation.

Various research approves the health claim that states that glucan actively improves blood sugar levels and reduces heart disease.

Dietary Recommendations for Beta Glucan Intake

Adults should aim for at least 3 grams per day to maximize its advantages, according to research.

Getting enough beta glucan doesn't have to mean swallowing pills or powders.

You can easily hit that 3-gram mark by having fiber-rich foods and a well-balanced diet.

Delicious options, such as a hearty bowl of oatmeal or adding barley to soups and stews, are a great way to get your daily dose.

Try to make smart swaps and choose whole grains over refined ones whenever possible.

Next steps: Benefits of Beta Glucan for Leaky Gut Syndrome

In addition to cardiovascular health benefits, beta glucan is extremely effective in enhancing the immune system, and numerous studies reveal that it can actively boost immunity. 7

It is able to enhance immune cells in the body by activating and strengthening them.

A stronger and more complete immune system helps fight off illness and disease.

PubMed stated that β-glucan is able to protect the body against infections, pathogens, viruses and bacteria. Furthermore, it helps to limit the growth of cancer. 8

By swapping out your usual cereal for a steaming bowl of oatmeal, you could make a real dent in those LDL numbers that docs frown upon.

Lunch and dinner can also play host to beta glucan goodness.

Barley isn't just for beer; adding it to soups or serving it as a side instead of rice brings both variety and vascular benefits to the table.

Next steps: Boosting Heart Health with Glucans in Barley