Cholesterol is an incredible molecule, important for cell membranes, vitamin D, digestion, hormones and more. And there are ways to make sure your cholesterol is at optimal levels.
Probiotics, live beneficial bacteria typically found in fermented foods and supplements, are commonly known for their positive effects on gut health. However, research reveals that these microscopic organisms also play a crucial role in cholesterol metabolism. Let’s explore how probiotics can help improve cholesterol levels and examine the scientific evidence backing these claims.
How Probiotics Influence Cholesterol Levels
1. Bile Salt Deconjugation:
Bile acids, produced by the liver, are necessary for fat digestion. When bile salts are released into the gut, they are reabsorbed by the body. Certain strains of probiotics, particularly Lactobacillus and Bifidobacterium species can deconjugate bile salts, making them less absorbable. As a result, more bile acids are excreted, and the body must use cholesterol to produce more bile salts, leading to lower circulating cholesterol levels.
2. Cholesterol Assimilation:
Some probiotic strains are capable of directly assimilating cholesterol from the gut. This reduces the amount of cholesterol that is absorbed into the bloodstream. The bacteria incorporate cholesterol into their cell membranes, effectively sequestering it.
3. Short-Chain Fatty Acid (SCFA) Production:
Probiotics ferment dietary fibers to produce short-chain fatty acids (SCFAs), such as butyrate and acetate. These SCFAs are known to help regulate lipid metabolism by reducing the production of cholesterol in the liver. This mechanism indirectly influences blood cholesterol levels.
4. Modulation of Gut Microbiota:
Probiotics help balance the gut microbiome, promoting the growth of beneficial bacteria that are linked to improved cholesterol levels. A healthy microbiome can influence metabolic pathways, leading to better lipid profiles and reduced risk of cardiovascular disease.
Scientific Trials Supporting Probiotics and Cholesterol Management
Several clinical studies have demonstrated that probiotics can effectively reduce cholesterol levels, particularly LDL cholesterol, often referred to as “bad” cholesterol.
1. **Lactobacillus reuteri and LDL Cholesterol Reduction**
One of the most well-known studies was a double-blind, placebo-controlled trial that investigated the effects of *Lactobacillus reuteri* NCIMB 30242 on cholesterol levels. In this study, participants consumed a yogurt or capsule containing *L. reuteri* for six weeks. The results showed that LDL cholesterol levels decreased by approximately 11.6%, and total cholesterol levels were reduced by 9.1% compared to the placebo group . This strain of probiotic appeared to enhance bile salt deconjugation, reducing the body’s absorption of cholesterol.
2. **Multistrain Probiotics and Cholesterol Improvement**
A 2017 meta-analysis published in *PLOS ONE* analyzed 15 randomized controlled trials to assess the impact of various probiotic strains on cholesterol levels. The researchers concluded that multistrain probiotics were more effective than single strains, leading to an average reduction in LDL cholesterol of 7.8 mg/dL and total cholesterol by 9.1 mg/dL. This meta-analysis highlighted the importance of strain diversity and dosage in achieving optimal cholesterol-lowering effects .
3. **Lactobacillus plantarum and Total Cholesterol**
Another clinical trial examined the effect of Lactobacillus plantarum on cholesterol metabolism in hypercholesterolemic individuals. After 12 weeks of supplementation with L. plantarum, participants experienced a 7.84% reduction in total cholesterol and a 9.27% reduction in LDL cholesterol levels. Researchers attributed these results to the ability of *L. plantarum* to modulate bile acid metabolism and reduce cholesterol absorption in the intestine .
Best Probiotic Strains for Cholesterol Management
Based on clinical research, certain probiotic strains stand out for their ability to help manage cholesterol levels. These include:
– *Lactobacillus reuteri* NCIMB 30242
– *Lactobacillus plantarum*
– *Bifidobacterium longum*
– *Lactobacillus acidophilus*
– *Lactobacillus gasseri*
(See Heart Helpers)
Incorporating probiotics through dietary sources like yogurt, kefir, sauerkraut, and kombucha, or through high-quality supplements, can provide a natural boost to cholesterol regulation.
How to Incorporate Probiotics into Your Routine
1. Fermented Foods: Adding foods like yogurt, kimchi, and sauerkraut to your diet can naturally introduce probiotics into your system. Make sure they are raw and unpasteurized, as heat treatment kills beneficial bacteria.
2. Probiotic Supplements: Look for high-quality supplements that contain clinically studied strains, particularly those mentioned above for cholesterol management. The dosage can vary, but most studies suggest a minimum of 10 billion CFU (colony-forming units) per day to see significant results.
Enter Heart Helpers! Heart Helpers is our 25 billion CFU, 10 strain probiotic. No refrigeration needed.
