Cholesterol Supplement: Psyllium

Dislike fiber-rich foods? Add this supplement to your diet.

This source of soluble fiber -- the outer coating of the psyllium seed -- has been marketed as a laxative for more than 60 years under the brand name Metamucil. But now we know it also has amazing cholesterol-lowering properties.

Just 10 grams a day can lower your total cholesterol 5 percent and your LDL 9 percent. Ideally, you should be getting all the soluble fiber you need through fruits, vegetables, and beans. But if you don't feel you can consistently eat foods rich in soluble fiber, try a psyllium supplement.

What the research shows: In an analysis of eight different studies, University of Kentucky researchers found that taking about 10 grams a day of psyllium for eight weeks reduced LDL 7 percent.

Who should take it: Anyone who isn't getting at least 25 grams of dietary fiber a day.

Recommended dose: 10 grams a day of an over-the-counter psyllium supplement, such as Metamucil, Citrucel, or Fiberall.

Warnings/contraindications: Take with plenty of water to reduce bloating and gas and prevent constipation.