How does calcium lower cholesterol? Find out the recommended daily intake of calcium that should be used to lower cholesterol?
Today in the scientific community, calcium and cholesterol are being discussed together as calcium supplementation has shown promising results in lowering the “bad” or LDL cholesterol.
You might know that calcium is good for you as it helps in keeping your bones strong, reducing blood pressure, and many other beneficial health effects.
Though calcium’s ability to lower cholesterol is known for several years, many recent studies have increased interest in calcium and cholesterol interrelationship and its potential to lower cholesterol.
It is observed that people living in areas with hard water are known to have a lower incidence of cardiovascular diseases and deaths, and it is believed that calcium may have something to do with this.
Though the link between calcium and cholesterol-lowering exists, the exact mechanisms by which calcium works to lower cholesterol are not yet known. Some suggest that it binds cholesterol and bile acids in the small intestines, similar to the way bile acid resins and fiber work.
By binding to cholesterol in the small intestines, less amount of cholesterol is available for absorption and a significant amount of cholesterol is eliminated from the body in the feces.
Dairy products like nonfat milk and yogurt are high in calcium and contain little or no saturated fat which is found to be harmful to your health.
Although cheese is an excellent source of calcium, it also contains high levels of saturated fat, sodium, and cholesterol. Orange juices, peas, dried beans, and dark-green vegetables are good non-dairy sources of calcium you can add to your diet.
If you take calcium supplementation regularly, only one gram (1,000 mg) of calcium can lower your “bad” or LDL cholesterol by 2-6% and also raise your “good” or HDL cholesterol by 1-5%.
So how much calcium you should take? If you are older than 19 years of age, it is recommended that you should take 1000-1200 mg (1 – 2 grams) of calcium on daily basis.
This is roughly the same amount one needs to lower cholesterol levels.
Calcium and cholesterol-lowering have convinced many to add calcium to natural dietary supplements.