By Jeanine Barone
“Low-fat diet” is almost a mantra among physicians and their patients
who are trying to lower elevated cholesterol levels. And sticking to foods
that are low in fat remains a tried-and-true strategy. But for those
frustrated by what they see as a Spartan style of eating, claims that dozens
of foods act as cholesterol busters are seductive.
Some of these foods deserve the big media splash they've received,
while some have had their reputations tarnished when they didn't live up to
initial claims. Still others require eating a multitude of servings before
you'll see any effect. Unfortunately, none is the golden apple. But a few of
these foods, in addition to sensible eating, may indeed help drive down
cholesterol levels.
Seafood: Something Fishy?
Though some studies found that fatty fish, like salmon and sardines,
lower total and blood vessel-damaging LDL cholesterol levels (often called
the "bad" cholesterol), this has been disputed. When researchers took into
account study subjects' saturated fat intake, cholesterol levels hardly
budged, even after they ate 7 ounces of fish a day — more than twice the
amount the USDA considers a serving.
Further, most of the studies were conducted using fish oil supplements,
not filets. According to Dr. Russell Luepker, professor of epidemiology at
the University of Minnesota School of Public Health, "There's good evidence
that fish is good for you, but whether there's any direct effect on
cholesterol levels is much softer." Still, eating fish a couple times a week
is a better choice than a saturated-fat-rich piece of steak.
Garlic: Sniffing Out the Facts
Recently, garlic got a lot of bad press when two well-designed studies
found that ingesting the equivalent of one to one and a half cloves a day,
taken as supplements, didn't make a dent in total or LDL cholesterol, nor did
it affect cholesterol metabolism.
While some experts still claim that whole garlic cloves may reduce
cholesterol levels, critics like Dr. Tu Nguyen, assistant professor of
medicine at the Mayo Medical School, are unequivocal. "Garlic's been well
studied," Dr. Nguyen says, "and it doesn't lower cholesterol."
Fruits and Vegetables: Eat a Lot
Certain fruits and vegetables are particularly rich in pectin, a
soluble fiber that may help lower total and LDL cholesterol. It does its job
by trapping cholesterol-containing bile acids in the intestine and ushering
them out of the body. The problem is you need to eat a lot — the equivalent
of six large apples a day — to get maximum benefit.
Nonetheless, Pat Streicher, dietitian manager at the Jewish Hospital
Cholesterol Center in Cincinnati, suggests getting three to four servings a
day of water-soluble fiber foods, such as citrus fruits (especially the inner
white rind), apples, berries, carrots, apricots, dates, figs, prunes,
cabbage, Brussels sprouts and sweet potatoes. "You may get an extra 10
percent drop in cholesterol beyond the effect of a low-fat diet," she says.
Beans: A Magical Experience
Lima, kidney, black beans and other legumes are loaded with soluble
fiber that can help curb cholesterol levels. Studies have found that eating
1½ cups of cooked beans a day can cause significant dips in total and LDL
cholesterol levels.
"Beans figure prominently in lowering cholesterol," says Cyndi Reeser,
lead nutritionist at George Washington University Lipid Research Center. "I
highly recommend them several times a week, if not daily."
Nuts: Finally, a Good Excuse?
Loaded with fat and calories, nuts often end up on the no-no list. Yet,
in several studies, eating 2 to 4 ounces a day significantly reduced total
and LDL cholesterol levels.
Scientists speculate these benefits may come from poly- and
monounsaturated fats, which can lower cholesterol when substituted for
saturated fat, and several phytochemicals, like plant sterols, that can
inhibit cholesterol absorption. However, "We rarely encourage eating nuts
because they're too easy to overeat," says Streicher.
Flaxseed: Rich in Soluble Fiber
Flaxseed is the richest source of lignins, plant compounds that provide
fiber, as well as alpha linolenic acid, a polyunsaturated fat, which both may
affect cholesterol levels.
"Though there have been few studies looking at flaxseed's effect on
high cholesterol levels," says Joanne Slavin, professor of nutrition at the
University of Minnesota, "I suspect it works probably because of its soluble
fiber content."
Reeser recommends trying a cereal containing flaxseed or adding 1 to 2
tablespoons of ground flaxseed a day to oatmeal, casseroles or salads.
Olive Oil: Better Than Butter?
The traditional, olive oil-rich Mediterranean diet has been promoted
for its heart-healthy benefits. But there's disagreement over whether olive
oil, high in monounsaturated fats, holds a special place among oils when it
comes to cutting cholesterol. When they replace saturated fats like butter,
both polyunsaturated fats, such as corn or safflower oils, and
monounsaturated fats, including olive oil, lower cholesterol levels.
Scientists disagree, however, whether beneficial HDL levels (the "good"
cholesterol) may drop with the polyunsaturated fats. Streicher suggests
replacing saturated or animal fat with olive oil and, if your diet is very
low in fat, consuming four to five servings of olive or canola oil a day — a
serving is 1 teaspoon of oil or 1 tablespoon of salad dressing.
Oats: Officially Heart-Healthy
Since 1997, foods containing oats have been permitted to carry a label
stating they're heart-healthy — if a serving provides at least ¾-gram of
soluble fiber.
It takes 3 grams of soluble fiber per day to lower cholesterol levels
by about six points. That translates to 1½ cups of oatmeal or 3 cups of
Cheerios.
It's the soluble fiber, beta glucan, that's responsible for the
cholesterol lowering properties of oats — the same fiber found in barley.
"Oats definitely have an impact on cholesterol, though it's not whopping,"
says Linda Van Horn, professor of preventive medicine at Northwestern
University Medical School. "Besides, adding oats is something that's easy to
do." She recommends adding 2 cups of oatmeal a day to your diet.
Soy: A Modest Effect
Soy's effect on cholesterol is modest at best, and seems to take place
only in people with very high cholesterol levels to start. This is what
researchers found after analyzing 38 studies in which soy protein was
substituted for some animal protein. To get the most benefit, you'd have to
eat the equivalent of a pound of tofu a day.
A study suggested it's the phytochemicals in soy, called isoflavones,
that are causing the difference when it comes to cholesterol. Recently, the
FDA proposed allowing food manufacturers to place a heart-healthy claim on
soy food labels.
"There's a case for soy lowering cholesterol; we just don't know
whether it's the protein, fat, fiber or the isoflavones," says Van Horn. But
just 2 cups of soy milk or about 31/2 ounces of tofu a day may produce some
cholesterol-lowering benefit.
Resource: OnHealth.com
*The purpose of this page and linked pages is to answer common questions for health problems as well as to present unique ideas towards taking care of your health. The ideas, procedures and suggestions are not intended as a substitute from the medical advice of a trained health professional. All matters regarding our health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors disclaim an liability arising directly or indirectly from the use of techniques described here.
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