Five Fab Foods - December 2008

Did you know…Five Foods Can Lower Your Cholesterol?

Research supports adding the following 5 foods to your diet to improve your cholesterol:

Oatmeal and oat bran contain soluble fiber, which lowers LDL, the "bad" cholesterol, by reducing absorption of cholesterol in your intestines.  Ten grams or more of fiber a day decreases LDL and total cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. Adding fruit, such as a banana, adds about 4 more grams of fiber. Other whole grain breakfast cereals are a good source of fiber, as well as kidney beans, apples, pears, barley and prunes.

Walnuts and almonds can significantly reduce cholesterol. Rich in polyunsaturated fatty acids, they also help keep blood vessels healthy and elastic. All nuts are high in calories, so a handful (no more than about 10) will do. Instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

Fish and omega-3 fatty acids lower cholesterol and also help reduce blood pressure and risk of blood clots. In people who have already had heart attacks, omega-3 fatty acids significantly reduces the risk of sudden death.  Eat at least 2 servings of fish a week. The best fish are mackerel, trout, herring, sardines, albacore tuna and salmon. You can take an omega-3 or fish oil supplement, but you need to take at least 2 grams per day to get a beneficial effect.

Olive oil can lower your "bad" (LDL) cholesterol and may increase your “good” (HDL) cholesterol. The Food and Drug Administration recommends using about 2 tablespoons of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, saute vegetables in it, add it to a marinade, mix it with vinegar as a salad dressing, or use olive oil when basting meat. Avoid "light" olive oil, which is more processed and lighter in color, not fat or calories.

Plant sterols or stanols are substances found in plants that help block the absorption of cholesterol.  Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce servings of plant sterol-fortified orange juice a day. The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 mg/dL.

What Does CPC recommend?

These fabulous five foods have been shown by research to improve cholesterol levels.  Taking small steps in our daily life can make big changes over time.  Be sure to check your cholesterol level at least once every five years, and more often if it is elevated.  And then enjoy the 5 power foods in your diet for the best heart healthy score!

From MayoClinic.com, May 2008:  Cholesterol:  The top 5 foods to lower your numbers