Cholesterol, Dieting, and You
May 19th, 2009 by admin
by Kent Williams
Cholesterol is an issue for many of us. High Density Lipoproteins vs. Low Density Lipoproteins. People think of it it terms of good versus evil. The truth is we need both kinds of cholesterol in our diets to perform different functions. HDLs clean up after the LDLs unless there are not enough to do the job then arteriosclerosis, heart attack and stroke result. If HDLs are at a certain level, we shouldn’t have to worry all that much. It can’t hurt, however, to rein in the so-called bad cholesterol, especially when it can be accomplished through diet. Statins notwithstanding, there are simple dietary measures easily applied that can lower cholesterol with results you may find surprising. Researchers from the University of Toronto studied the effectiveness of a cholesterol-lowering diet. About 60 people were instructed to eat a healthy plant-based diet high in cholesterol-lowering foods such as soy protein, fiber, almonds and spreads with plant sterols. The results showed that the participants who followed the diet for one year had lowered their cholesterol levels by 20 percent. The results were published in the American Journal of Clinical Nutrition in March 2006. Dr. Barry Sears, had very personal reasons for the research that lead to his book, Enter The Zone and the creation of the Zone Diet. His father and uncles all succumbed to heart disease in their fifties. To say that he had a personal interest in determining what constitutes a heart-healthy diet is an understatement. That he is a medical doctor provides an added cachet. His conclusions on the ratio of fats, to proteins to carbohydrates and that ratio in connection to the release of hormones and the speed with which sugar enters the blood stream was a revelation. There are several known foods and more general dieting tips that have been researched for decades. The “French Paradox,” notwithstanding, consuming olive oil (for the greatest abundance of nutrients, extra virgin is best) or canola oil in lieu of butter would go a long way in the right direction. White vinegar in a skillet can be a butter substitute without altering the taste of food. Nopales (cactus) has been used by the people of mexico and other central american countries for centuries. If you intend to follow guidelines established by Dr. Sears and his Zone diet acolytes there are some simple guidelines. The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. • Low-fat protein • Low glycemic-load carbs (mostly fruits and vegetables) • Heart-healthy monounsaturated fats Eating these in a basic 1:1:1 ratio, unless you carry a scale around with you, and add moderate to vigorous exercise on a regular basis you should go a long way toward lowering your overall cholesterol. Keep in mind that moderation is a basic key to health and better a lifestyle in general. You’ve probably heard that for years, but it bears repeating. Anything you can do to reduce stress also has phsiological benefits, which exercise and proper dieting can also help bring about. Adding fatty fish (sardines, mackerel,salmon, trout) or supplementing your diet with:
- omega-3 fatty acids,
- vitamin E (another reason to include extra virgin olive oil)
- Vitamin D
- folic acid
- rolled oats
- soy,
- plant-based foods (sterols)
- nuts (especially almonds and pecans)
- moderate usage of red wine
Alcohol seems to benefit men according to a study done by the University of Florida which was published in the Archives of Internal Medicine in July 2006. One to seven glasses/week reduced the chances of heart disease by 29% compared to those who never drank alcohol and they were 27% less likely to die from heart disease. Reducing salt, saturated fats and starchy carbohydrates will knock down the cholesterol numbers in dramatic fashion. This alone can have a major impact. Dr. Sears mentioned in his book at one point that he would rather you helped yourself to sugar than eat a bowl of pasta because of the rate at which the pasta enters the blood stream as sugar. Cholesterol can be a silent killer but the steps to regulate it are not that difficult. Knowing the guidelines and applying them are two different things, which seems to be be a recurring life theme. Bottom line: you can control the cholesterol levels in your diet.
