Instead of Focusing on What Not to Eat, Add These Foods to Lower Cholesterol?

Answer 1

Elevated cholesterol levels are an obvious risk factor for the development of Heart disease. Physicians often prescribe patients with high cholesterol a low-fat, low-cholesterol diet. Saturated fats and Trans-fats especially have a negative effect on low density lipoproteins, also known as LDL cholesterol or “bad” cholesterol, so patients are frequently given a list of foods to avoid. However, new research shows that those with high cholesterol should be focusing much more on what to eat, instead of simply what not to eat.

Dr. David JA Jenkins of the Nutrition, Metabolism and Vascular Biology Department at the University of Toronto, found that when patients were given a low-fat diet, their LDL cholesterol reduced by just 3%. However, when they combined certain cholesterol-reducing foods with their low-fat diet, LDL was lowered by more than 13%. The research from Dr. Jenkins study was published in the August 24th issue of the Journal of the American Medical Association.

The findings do not suggest that patients ditch their grilled chicken in favor of fried, but do recommend that those who need to lower their cholesterol should focus on adding some of the following healthful foods into their daily diet:

Tofu or Soy Milk – The researchers found that those who replaced meat and dairy with soy-based products were among those with the biggest drop in cholesterol levels. One reason why – animal foods contain cholesterol, plant foods do not. The team recommends that patients eat four servings of soy each day. One serving is equivalent to 4 ounces of firm tofu, 1 cup of soy milk, one-half cup of soybeans, three-quarters cup of soy yogurt, or one-third cup of roasted soy nuts.

Nuts– While nuts do contain fat, it is the unsaturated kind which is beneficial to your cardiovascular system. Just one-and-a-half ounces a day of any of your favorite nuts, especially almonds or cashews, is recommended. If you are overweight, pay attention to calories, though. While a handful is good for you, too much can thwart weight loss efforts. Also, for those with high blood pressure or other medical need to restrict sodium, buy unsalted nuts.

Margarine enriched with plant sterols – Cholesterol-lowering brands of margarine such as Benecol or Take Control have been on the market since the late 1990’s. These contain sitosterol, a plant sterol that binds to cholesterol in the intestine, reducing the amount that is absorbed into the blood. Yes, they cost more than regular margarine, but if they help to lower cholesterol, they cost a lot less than statin drugs or open-heart surgery!

Oats, Barley and other Whole Grains – Ditch your habit of eating white rice, breads made with white flour and simple sugars. Trade these in for whole grains, including oats, brown rice, and other interesting grains such as quinoa and barley. Refined grains have much of the fiber removed when they are processed. Fiber, like plant sterols, help to bind cholesterol to help reduce what is absorbed from other foods that you eat. Fiber also has the beneficial quality of keeping you full longer, which can lead to weight loss. Weight loss is also an effective way to lower cholesterol levels.

Fruits and Vegetables – Fruits and vegetables contain fiber as well. But they also contain healthful antioxidants which help prevent free radicals from damaging the cardiovascular system and stop the development of atherosclerosis. The vitamins and minerals in colorful fruits and vegetables may also help to lower blood pressure and reduce the risk of stroke. Aim for at least five servings per day – but strive to achieve the new recommendations of nine servings. And while potatoes, green beans, and iceberg lettuce are healthful vegetables, try to incorporate more color into your daily diet and get a variety of dark leafy greens and more rich orange, red, and yellow produce each day.