Cut Cholesterol With These Foods

James, a 62-year-old from Tennessee, got a wake-up call when he learned his cholesterol measured a scary 288 mg/dL (normal is considered to be less than 200). But rather than taking a cholesterol-lowering drug, he decided to tackle it with diet. Six months later, his cholesterol level was a very respectable 188.

Flaxseed

James attributes most of this dramatic improvement to flaxseed. He mixed a quarter cup of ground flaxseed in juice and drank it once a day, an hour before his main meal. After only 15 days, his cholesterol fell to 232, and six months later it plummeted to 188. His cholesterol wasn’t the only thing that dropped. During those six months he lost 33 pounds, and he also noted remarkable improvements in his energy level, skin, hair, and vision. He commented, “I feel better than I did 10 years ago.”

Flaxseed is an excellent source of fiber. Soluble fiber—whether it’s from flax, psyllium, or another source—binds to bile acids in the intestinal tract and interferes with the reabsorption of cholesterol into the bloodstream. It also contains an abundance of insoluble fiber or “roughage,” which helps prevent constipation, as well as lignans, plant compounds that are converted in the GI tract to hormone-like substances with potent anti-cancer activity. In addition, flaxseed is nature’s richest plant source of protective omega-3 essential fatty acids (EFAs).

Because the oils in ground flaxseed can quickly become rancid, I recommend using whole flaxseed, rather than pre-ground seeds. Whole flaxseeds are extremely shelf-stable and can be stored for years. These tiny golden or brown seeds have a rich, nutty flavor and can be sprinkled on cereal and salads or mixed in water or a protein drink (stir and drink quickly, as it thickens as it sits). Simply grind them in a food mill or coffee grinder before serving.

Plant Sterols

You’re probably familiar with “medical margarines” such as Benecol and Take Control that claim to lower cholesterol, but have you ever wondered how loading up on calorie-heavy spreads could possibly improve your cholesterol? It’s because they’re packed with sterols.

Sterols (also called phytosterols) are natural fatty substances found in all plants. Similar in structure to cholesterol, plant sterols and stanols (saturated sterols) have unique health benefits—and none of cholesterol’s negative effects. Numerous studies since the 1950s have confirmed sterols’ extraordinary cholesterol-reducing properties. In one of them, published in the New England Journal of Medicine, daily intake of 1,800 to 2,600 mg of sterols decreased total cholesterol by 10.2 percent and LDL cholesterol by 14.1 percent.

Several different explanations for these effects have been proposed, but it is widely believed that the structural similarities between sterols and cholesterol cause the two to compete for absorption in the small intestine. This lowers blood levels of LDL while leaving HDL (“good”) cholesterol largely unaffected, resulting in greatly improved cholesterol ratios. What’s more, the sterols’ actions do not interfere with other cholesterol-lowering supplements or drugs, so they can be safely added to existing regimens.

The thing I like about phytosterols is that you can drink them in juice (Minute Maid Premium Heart Wise orange juice), eat them in spreads (Take Control and Benecol), and even chew them in gum (XyliDent Pro, not yet available in the US). However, the most concentrated sources of plant sterols are in nutritional supplements formulated to support healthy cholesterol levels.

Garlic

Garlic (Allium sativum) is another powerful cholesterol-lowering food. The active constituents in garlic (allicin and other sulfur compounds) enhance the immune system, have direct antimicrobial activity, and even block the formation of certain cancer-causing compounds. In addition, there is a growing body of scientific research focusing on garlic’s broad range of cardiovascular benefits. Garlic lowers blood pressure, discourages platelet aggregation (clumping of blood cells), and protects the arteries from free-radical damage.

Dozens of studies have been conducted on garlic’s cholesterol-lowering effects, some of them showing reductions of up to 20 percent. Even more important, garlic tends to lower LDL cholesterol, which is implicated in atherosclerosis, and raise HDL cholesterol, which transports cholesterol to the liver where it is excreted from the body.

 The great thing about garlic is that you can enjoy it as a flavoring in food, either cooked (sauces, etc.) or raw (salad dressings). Garlic supplements are also available in your health food store.

Soybeans

Soybeans contain several compounds that benefit the cardiovascular system. Genistein discourages blood clot formation; powerful antioxidants called isoflavones protect artery walls and discourage LDL oxidation; and sterols, lecithin, and fiber bind to and remove cholesterol. Soy protein also lowers cholesterol reduction.

In a meta-analysis of 38 studies on soy protein and cholesterol published in the New England Journal of Medicine, James Anderson, MD, from the University of Kentucky reported that an average of 47 grams (only three tablespoons) of soy protein daily resulted in reductions in total cholesterol of 9.3 percent, LDL cholesterol of 12.9 percent, and triglycerides of 0.5 percent. Soy also improved the important total cholesterol to HDL ratio.

Like garlic, soybeans can be incorporated into your diet in the form of edamame, tofu, tempe, and other foods. You can also add soy protein powder to your favorite smoothie recipe. 

Recommendations

• Flaxseed should be ground before eating. The recommended amount is a quarter cup per day.
• Look for sterol-enriched juice (Minute Maid Premium Heart Wise orange juice), spreads (Take Control and Benecol), and supplements (sold in health food stores). Take as directed.
• Use garlic as a culinary spice or take in supplement form the equivalent of one or two cloves per day.
• Incorporate a little soy into your diet. Experiment with cooked dried soybeans, tofu, tempeh, soy-based meat substitutes, or three or four tablespoons of soy protein.

References

• Miettinen TA et al. Reduction of serum cholesterol with sitostanol-ester margarine in a mildly hypercholesterolemic population. N Engl J Med 1995;333(20):1308-12.
• Warshafsky, S et al. Effect of garlic on total serum cholesterol. Ann Intern Med, 1993;119: 599-605.
• Anderson, JW, et al. Meta-analysis of the effects of soy protein intake on serum lipids. New Engl J Med, Aug. 3, 1995;333(5): 276-282.

Modified from Health & Healing with permission from Healthy Directions, LLC. Copyright 2001. Photocopying, reproduction, or quotation strictly prohibited without written permission from the publisher. To subscribe to Health & Healing, click here.