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Cholesterol Lowering Diet

Years ago, dietary cholesterol and fats of all types were demonized. We now know that the type of fat you eat is more important than the amount, with saturated and transfats being the real culprits in raising blood cholesterol. What you should be eating for a healthy heart is not a “low-cholesterol diet”, but a “cholesterol-lowering diet”.

After decades of refining a list of foods to avoids, scientists are now looking at things from a different angle. Some very recent and exciting studies done out of Toronto, Canada, three plants substances–soluble fiber, soy protein, and plant sterols (designer fats) have all shown cholesterol-lowering affects.

The three substances work via different mechanisms:

  • Soluble fibers bind intestinal bile acids, which would otherwise be recycled into more cholesterol.
  • Soy protein decreases cholesterol production in the liver and increases the rate at which the liver removes low-density lipoproteins (LDL or bad cholesterol) from the blood.
  • Plant sterols interfere with cholesterol absorption in the intestine.

In this study, after four weeks following this diet, total cholesterol dropped 22 percent, LDL dropped another 29 percent. This is extremely close to what you would expect from cholesterol-lowering medications, such as statin drugs, which large studies have linked to a reduced risk of heart attack.

COMPONENT
SERVINGS
SELECTED FOOD ITEMS
Plant sterols 2-per day Take Control Margarine Spread
Soluble fiber 7 to 8 per day Oatmeal, oat bran, oat bread, barley, egg plant, okra, dry beans, cauliflower,
broccoli, carrots, oranges, apples, pears, Metamucil
Soy fiber 6 per day Soy milk, soy sausages, soy hot dogs, soy burgers, soy deli meats, MISO, soy nuts, tempeh, tofu.

I realize this may difficult for people as this may not suit their taste. However, you can modify the diet because you see most of this diet is primarily a vegetarian plan. One of the things you can do is include three to four ounces of fish threes times a week or small amounts of low-fat dairy products. Although almonds were chosen specifically for their heart-healthy attributes, research has consistently shown other nuts also to be of benefit. Do not forget, you still need to adhere to a basic heart-healthy diet to reap the rewards of this diet.

Try these tips to improve your odds of success:

  • Change one meal, snack, or food group at a time
  • Pledge not to skip meals. You will need every opportunity to get all of the foods into your diet
  • Explore soy protein options at your local health food supermarket.
  • Bring fiber supplements and snacks with you when away from home

Cholesterol-Lowering Diet

Breakfast:
3/4 cup cooked oat bran cereal,
One medium orange, apple, or pear
Two capsules Metamucil Fiber Supplement
One slice oat bran toast with either two teaspoons of Take Control Light Spread or Benecol, one tablespoon, All Fruit Spread
8-ounces soy milk

Snack:
12 to 15 almonds
8-ounces of soy milk

Lunch:
One serving vegetarian chili or vegetable barley soup. Alternatives include black bean, lentil, or minestrone soup
Two slices oat bran bread
2-ounces Soy Deli Slices or soy hot dog with mustard or light mayonnaise
One tomato, sliced
One pear

Snack:
12 to 15 almonds
Two Metamucil Fiber Capsules
8-ounces of soy milk

Dinner:
One soy-based vegie burger with 3/4 cup ground soy meat substitute.
1/3 cup cooked black beans. Alternatives include white beans, kidney beans, navy beans, lentils or Chick peas
3/4 cup cooked barley
1-cup stemmed cauliflower, broccoli, or carrots
2-teaspoon Take Control Light Spread
1-cup eggplant
½ cup okra (sauteed with sliced red peppers and onions in 2-teaspoons of olive oil)
Tossed salad with 2-tablespoons low-fat salad dressing

Snack:
6-ounces plain soy yogurt mixed with one teaspoon All Fruit Spread
Two Metamucil Fiber Capsules

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