High cholesterol increases the risk of heart attacks, strokes, and other cardiovascular diseases. Dr. Hsiao Chieh-Chien highlighted a study showing that individuals who drank a beverage containing high-viscosity flaxseed soluble fiber before each meal for seven days had a 55% higher fat excretion in their stool compared to those who didn’t drink it. Their total cholesterol and LDL (“bad cholesterol”) levels dropped by 12% and 15%, respectively, suggesting soluble fiber acts like a “fat police,” helping remove fat from the body.
Dr. Hsiao shared on Facebook that a double-blind, randomized crossover trial involved healthy participants who drank the flaxseed fiber drink three times daily for seven days. Results confirmed a 55% increase in fat excretion, with total cholesterol and LDL reductions of 12% and 15%.
Another study published in 2023 analyzed 181 randomized controlled trials involving 14,505 adults and found that daily supplementation with soluble fiber reduced total cholesterol by an average of 10.82 mg/dL and LDL by 8.28 mg/dL. The effect was dose-dependent—an extra 5 grams per day could lower LDL by an additional 5.6 mg/dL.
Why does drinking flaxseed fiber before meals help excrete fat and reduce cholesterol? Dr. Hsiao explained that the soluble fiber in flaxseed absorbs water, becoming viscous and slippery, which binds fats in the digestive tract. Other foods rich in soluble fiber include chia seeds, okra, black fungus, psyllium husk, kelp, and wakame.
However, he cautioned that diet alone cannot replace medical treatment, especially for individuals with genetically high cholesterol. In such cases, appropriate medication remains essential.
