Cholesterol, found in all of the body's cells, is essential for most bodily functions. However, too much cholesterol, called hypercholesterolemia, is a major risk factor for heart disease. In particular, too much LDL "bad" cholesterol can build up in the walls of your arteries and cause heart problems, as compared to HDL "good" cholesterol which protects against heart attack. The body produces its own cholesterol, as well as obtaining it from animal products like meats, poultry, fish, and dairy products.
Research suggests that a moderate exercise program such as walking daily and maintaining a healthy weight can help control cholesterol levels. Studies also show that eating cholesterol-lowering foods (a portfolio diet) can help lower cholesterol levels and may be just as effective in treating high cholesterol as statin drugs.
Here are the portfolio diet's cholesterol-lowering foods to help control cholesterol:
1. Substitute meat and dairy with soy-based foods-
Eliminate saturated fat found in animal products by eating soy-based substitutes such as soy burgers, tofu, soy hot dogs and soy cold cuts. Use soy milk and soy milk products as dairy substitutes.
2. Include sticky, viscous fiber in the diet-
Include three daily servings of a natural psyllium product (such as Metamucil) in the diet. Eat oats and barley as main sources of whole grains, like oat-bran cereal, oatmeal bread and barley soup. Incorporate at least five daily servings of fruits and vegetables in the diet, especially okra and eggplant.
3. Incorporate plant sterol-enriched products in the diet-
Instead of butter and margarine, replace them with plant-sterol enriched margarine, such as Benecol and Take Control brands. You can also take plant-sterol dietary supplements.
4. Include nuts in the diet-
Eat a handful of nuts daily, especially almonds.
REFERENCES:
1. Jenkins DJ et al. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA 2003 Jul 23;290(4):502-10
2. Jenkins DJ et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr 2005 Feb;81(2):377-380.
3. DeNoon D. Portfolio Diet: Recipe for Lower Cholesterol, WebMD, October 14, 2004: http://www.webmd.com/content/article/95/103282.htm
4. Tips to Help Lower Your Cholesterol, 24hourFitness:
http://www.24hourfitness.com/html/nutrition/articles_p/low_cholesterol
Posted by Elaine Gavalas on August 8, 2006 02:48 PM
