Cholesterol-Lowering Foods
14 Aug 2005
"How can I lower blood cholesterol by dietary means? My doctor says the effect of food is trivial and that I should immediately take medication. But I want to do everything I can before starting drugs." Readers often pose this question.
Dr. Christopher Gardner, Assistant Professor of Medicine at Stanford Prevention Research Center, says studies show that what you eat can help to control blood level of low density lipoprotein (LDL) the bad cholesterol. It’s the type that increases the risk of heart attack and stroke.
Gardner claims that part of the reason diets were not given a fair shake in the past is that too much emphasis was placed on what not to eat, rather than on what to eat.
His study published in the Annals of Internal Medicine compared two different low fat diets. It was found that a low fat diet rich in fruits, vegetables, whole grains and beans decreased total cholesterol and lowered LDL by 9.4 percent. This is twice the cholesterol-lowering punch of the conventional low fat diet.
Dr. David J.A. Jenkins, a noted researcher at The University of Toronto, has been a long-time proponent of how specific ingredients can lower blood cholesterol. For instance his studies convinced me that I should try to eat a handful of almonds every day. This has been shown to decrease blood cholesterol by X percent.
Jenkins stresses that even foods such as almonds and walnuts are good only in the context of a balanced diet. For instance, even healthy foods have calories and almonds are heavy in this department. So substitute nuts for candy bars when you need a snack. And remember you’re not making any headway when you sprinkle nuts over a hot fudge sundae. Oatmeal is a soluble fiber that reduces low density lipoprotein by decreasing the absorption of cholesterol from the intestines. It does this by binding with bile which contains cholesterol. In addition, it attaches to the cholesterol we eat. The end result is less cholesterol is absorbed and more excreted by the bowel.
Oatmeal is present in foods such as kidney beans, apples, pears, Brussels sprouts, psyllium, barley and prunes. Eating 1.5 cups of cooked oatmeal a day is a good way to fight cholesterol. But if you don’t like plain oatmeal try oat bran to start the day.
North Americans have a much higher rate of heart disease than those living in Asian nations. It’s believed that part of the difference if the high consumption of meat and animal products in western diets and the low intake of soy products.
A Mayo Clinic report says that soy protein found in tofu, soy nuts, soy milkand soy burgers can help to lower blood levels of LDL cholesterol and triglycerides when it is substituted for animal protein.
The cholesterol-lowering effect of soy appears to be linked to its amino acids and compounds called phytoestrogens.
Studies of Greenland Eskimos show they have a low rate of heart disease. Researchers believe this is due to their low intake of saturated fat and increased intake of omega-3 fatty acids from fish, whale and seal. Omega-3 fatty acids are particularly noted for their triglyceride lowering effect.
Good sources of omega-3 fatty acids are flaxseed, walnuts, canola and soybean oil. The highest levels of okaga-3 fatty acids are in mackerel, lake trout, herring, sardines, tuna and salmon.
