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How to Reduce Cholesterol with Beta Glucan and Inulin

Too high and uncontrolled cholesterol levels can cause a variety of serious health problems, ranging from strokes to heart attacks. One way to reduce high cholesterol is by eating fiber-rich foods, including beta-glucan and inulin.

High cholesterol can be caused by many things. Smoking, frequent fast food consumption, and lack of exercise are factors that can increase cholesterol levels in the body.

Although it can increase the risk of developing dangerous diseases, high cholesterol often causes no symptoms. Therefore, checking cholesterol levels regularly is very important, even though there are no specific complaints.

To reduce high cholesterol in the body, several ways can be done, namely by routinely exercising for 30 minutes per day, eating healthy foods, maintaining ideal body weight, and taking drugs to reduce cholesterol as recommended by the doctor.

Copy it, you can take supplements to help lower cholesterol. One cholesterol-lowering supplement is beta-glucan and inulin.

Read Also : Beware of high cholesterol with high blood pressure

What is Beta Glucan and Inulin

Beta-glucan and inulin are types of fiber contained in various kinds of foods and have various benefits, one of which is to reduce cholesterol.

In reducing cholesterol, beta-glucan, and inulin work by binding to cholesterol in the small intestine, and preventing it from being absorbed into the bloodstream so it doesn't accumulate in the body. After that, cholesterol that has been bound to beta-glucan or inulin will be removed with stool during bowel movements.

In addition to lowering cholesterol levels, several studies have also proven that beta-glucan is beneficial in maintaining heart health and the immune system, controlling blood sugar levels, and reducing the risk of getting cancer.

Not only that, but beta-glucan is also believed to help treat various diseases, namely arthritis, allergies, infections after surgery, and digestive disorders. However, the effectiveness of beta-glucan to treat these diseases still needs further investigation.

So even with inulin. This substance can reduce cholesterol, triglycerides, and blood sugar. Besides, inulin can also increase the growth of good bacteria that help the intestines work more optimally. This makes inulin often used to treat digestive disorders, such as constipation.

Read Also : How to Reduce Blood Sugar With Healthy Habits

Reducing High Cholesterol with Beta Glucan and Inulin

Each person is recommended to consume approximately 7.5 grams of beta-glucan and about 14 grams of inulin per day. You can get both of these from food.

The following are foods that are rich in beta-glucan:

  • Seaweed
  • Mushrooms, like Ganoderma and shiitake mushrooms
  • Whole Wheat
  • Oatmeal
  • Barley
  • Algae plants

Compared to beta-glucan, foods that contain inulin are easier to obtain. You can choose one or more of the following foods to meet your daily inulin needs:

  • Wheat
  • Red onion
  • Garlic
  • Leek
  • Asparagus
  • Banana

If the intake of food is insufficient, you can take supplements that have been enriched by beta-glucan and inulin, to help reduce cholesterol levels in the body. This supplement is good for helping to prevent cholesterol from accumulating in the blood.

To reduce cholesterol levels in the blood, take supplements according to the rules and dosages listed on the packaging, or according to the doctor's advice, and accompanied by living a healthy lifestyle. Also, monitor cholesterol levels in the blood by routinely conducting cholesterol checks and seeing a doctor.



  1. Mitchell, et al. (2015). The Effect of Prebiotic Supplementation with Inulin on Cardiometabolic Health: Rationale, Design, and Methods of a Controlled Feeding Efficacy Trial in Adults at Risk of Type 2 Diabetes.
  2. Mayo Clinic (2019). Diseases & Conditions. High Cholesterol. 
  3. Goldman, R. Healthline (2016). Beta Glucan: The Heart-Healthy Fiber.
  4. Wong, C. Verywell Health (2019). The Benefits of Beta-Glucan.
  5. WebMD. Vitamins & Supplements. Inulin.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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