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Going green could help bring down the amount of LDL cholesterol in your blood, the bad kind that can lead to heart attack and stroke. While it's always been smart to ditch the butter and forget the fatty meats, new research suggests opting for plant-based foods is an effective way to lower the level of LDL cholesterol.
Canadian researchers recruited people with very high LDL and put them on a diet that included plant-based sterols supplied by a special margarine, soy protein from tofu, soy milk, and soy-based meat substitutes, viscous fiber from oats, barley, and psyllium, and nuts. After six months, the LDL level of the study participants dropped by an average of 13 percent, reducing their risk of heart attack and stroke over the next 10 years by about 11 percent on average. The study was published Tuesday in the Journal of the American Medical Association.
"Each one of these ingredients will help you, but when they all work together, you'll get the strongest results," says study author Peter Jones, Canada's research chair in functional foods and nutrition. "Plant-based sterols alone can lower your cholesterol by 5 percent. When you add in fiber and nuts and soy, the story just keeps getting better."
The key to reaping the benefits of this regimen is to make smart swaps throughout the day rather than measuring out specific amounts of each ingredient, the study authors say. In particular, replace choices high in saturated fat with healthier, plant-based options. At breakfast, for instance, try oat bran, nuts, and berries with soy milk instead of a bagel and cream cheese. For lunch, substitute a couple of pieces of fruit and a handful of nuts for a ham, cheese, and mayonnaise sandwich every so often. You don't have to be rigid. "Life is about balance," says Jones. "You can always misbehave and get away with it—if a steak sandwich looks good, go ahead. It's not like a drug that you have to take every day. But the more often you subscribe, the better it will work."
01:51 PM on 8/12/2010
If you are concerned with your triglyceride level (and my research of the available information on the topic tends to support the idea that it’s a high triglyceride level associated with heart disease rather than a high overall cholesterol level) you might try limiting your carb intake. My triglyceride level dropped from mid 300s to about 150 after I switched to a low carb diet. I also lost 30 pounds (and as a woman who is almost 60, that’s a significant accomplishment – I’m almost back to what i weighed in college). I was NEVER able to reduce my cholesterol level even when switching to a zero cholesterol (pure vegetarian) diet. Just my experience, but worth a shot if you are worried about the triglycerides.
11:22 AM on 8/12/2010
No one really knows what "normal" ranges are, or what the ranges mean anyway, as covered in this article and elsewhere. I don’t base any decisions in my life on a set of numbers, and I don’t understand anyone who does. Some studies show that up to 50% of people who start taking these statins discontinue them within six months due to side effects. All I know is that so many adults I come into contact with seem out of touch, drugged and uncaring. It has to be the side effects of all the medications they take.
11:24 AM on 8/12/2010
I do not advocate butter, cream cheese, cheese, meat, or oils. All of these promote disease. Animal-based foods are also acidic in nature which actually leads to increased calcium excretion in your urine and the body compensates by leaching calcium from your bones which causes osteoporosis. Also meat and dairy products contain ZERO fiber and absolutely no phytonutrients and anti-oxidants which are extremely important in achieving optimal health. If you have any scientific evidence that can show me fiber and anti-oxidants promote disease of any kind please let me know because I haven’t found anything to that effect.
It’s just as important as what you INCLUDE in your diet compared to what you EXCLUDE. And the more fruits, veggies, whole grains, legumes, nuts, and seeds you include in your diet the more you’ll see positive health results.
08:46 AM on 8/12/2010
Interesting proposal with at least three problems:
1) Studies indicate that countries that have the lowest consumption of meat have fewer incidences of heart disease.
2) Animals are a major source of greenhouse gases which contribute to global warming. It takes much more energy to raise cattle and to process, store and transport highly perishable meat than most plant foods.
3) Ten times as much plant based food can be grown on an acre of land as animal based food, particularly grass-fed livestock. The world’s population cannot support high meat consumption without mass starvation.
07:28 AM on 8/12/2010
When cholesterol suddenly become a big thing several years ago, it didn’t make sense to me. How could something so supposedly deadly have just been discovered? When I read the studies that were available even then, I saw that my suspicions were well-founded. Cholesterol is not something to worry about, and the only reason we are told to worry is that drug companies want to push their poisonous and expensive medications on us.
What alarms me is that virtually all doctors have swallowed the cholesterol myth hook, line and sinker. As soon as the patient’s cholesterol is at a certain level, the doctor starts urging and nagging the patient to take statins, and if the patient refuses the doctors imply that the patient doesn’t care about his health. This is an outrageous position, and we should expect more from our doctors. The information has always been out there, and if I can find it so can my doctor.
The other thing doctors push is pressors, which are also a huge income producer for drug companies and which also have horrendous side effects and questionable effects on high blood pressure. I’ve had doctors nearly yell at me to take pressors based on one blood pressure reading in their office, which is grossly irresponsible and ludicrous.
If doctors had their way with me I’d be on just as many medications as most adults in this country. These medications all have significant side effects and are, in effect, poisons.
10:09 AM on 8/12/2010
OTOH doctors are the ones who went through medical school and studied all about health for years. Their business is keeping their clients healthy. I wouldn’t throw out their advice without serious second thoughts.
09:37 AM on 8/12/2010
If you want heart disease then continue to follow the advice from this article. This article is not your ticket to good health!
The best way to reduce heart disease and every other chronic disease out there (diabetes, obesity, stroke, dementia, arthritis, osteoporosis, etc.) is to adopt a plant-based diet and reduce your sodium and sugar intake. Throw out the processed foods and refined sugars. This has been proven not only by scientific evidence but also by real life stories. I’ve personally switched over to a plant-based diet and started exercising regularly. I also do yoga 1-2 times a week. I’ve never felt better and I would challenge any physician on the face of the planet to find a trace of risk for heart disease in me. My total cholesterol=116, LDL=69, HDL=38, Triglycerides=50 and this is all without any medications. I supplement with a multivitamin (without vit A), Omega-3 fish oil 2000mg/day, and Vitamin D3 3000 units/day.
For some reliable and proven scientific information on how to actually prevent heart disease along with a myriad of other chronic illnesses caused by inflammation please read the following:
The China Study by Dr. T. Colin Campbell
Eat for Health by Dr. Joel Fuhrman
The Spectrum by Dr. Dean Ornish
Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn
The McDougall Program for a Healthy Heart by Dr. John McDougall
Diet for a New America by John Robbins
Dr. Neal Barnard’s Program for Reversing Diabetes
09:49 AM on 8/12/2010
Yes. Yes. Yes.
10:30 AM on 8/12/2010
The problem with popular diet books, and popular science books (for that matter) is that they can play hide-n-seek with the facts and the general public would be unable to know the difference. However, some people are able to take the time, know the science and are able to analyze the evidence to make an informed critique and show where the author’s played games with the data, sought out data that supported their claims while simultaneously hiding the data that refutes their claims. Here are two posts that have decided to examine The China Study:
http://www.sciencebasedmedicine.org/?p=6092
http://rawfoodsos.com/the-china-study/
I just ate a box of Honey Nut Cheerios were it can help lower cholesterol, I’m on my way to good health.
09:05 PM on 8/16/2010
No. No. No.
11:12 AM on 8/12/2010
Honey Nut Cheerios is high in sodium and sugar both of which are detrimental in health. I would re-evaluate your choices of cereal. For optimal health you should try and find cereals with under 100mg of sodium per serving and under 8 gms of sugar per serving.
And have you read or researched any of the above physicians and their approach to optimal health? I would try actually reading their material before dismissing it. The only thing I’ve seen missing from The China Study is a focus on reducing sodium to a daily intake of 1500mg or less.
10:54 AM on 8/12/2010
Coconut oils are great plant sources of saturated fat
11:14 AM on 8/12/2010
Coconut oil is not healthy. It is still oil and oil is liquid fat. When you use any oil which includes coconut oil you are putting liquid fat into your veins. Does this sound like something that promotes heart health? Coconut oil may be better then corn oil or some other oils but it doesn’t mean it’s healthy.
11:16 AM on 8/12/2010
In addition how much fiber is in coconut oil? And how many anti-oxidants are in coconut oil? Very little to none. These are extremely important in a healthy diet. It’s not just what you cut out but what you include in your diet and oil promotes disease unless it’s has a ratio of Omega-6 to Omega-3 of 2:1 or less.
11:05 AM on 8/12/2010
Ummm you basically agree with everything Dr Mercola stated so how is what he said any different?
11:09 AM on 8/12/2010
An HDL of 38 is dangerously low with respect to your triglyceride and LDL levels. That alone is a risk factor for heart disease.
11:28 AM on 8/12/2010
I have no heart disease. I passed my annual physical with my physician with flying colors. If you’re that convinced that I’m at that much of a risk for heart disease with my HDL level then name a physician of your choice to exam me and pay for the exam and my travel expenses and I will be happy to have them look over me from head to toe and run any amount of tests they need to in order to find so much as a trace of heart disease.
HDL is over hyped especially when your total and LDL cholesterol are below 150 and 70 respectably. High HDL levels are only important when your total cholesterol and LDL are high and put you at risk for heart disease along with many other chronic diseases.
09:35 AM on 8/12/2010
Phyto sterols are those responsible for the amazing effect we see on cholesterol. ( omega 3 has no effect or minor effect on cholesterol. Fish oil causes a rise in LDL (bad cholesterol) mainly in diabetic people.) http://ecochicagoland.com/2010/08/anticancer-effects-of-phytosterols/
And to be transparent, I am a distributor of Clary Sage seed oil which contains 25% of Omega 9 EFA (as in olive oil), which reduces hypertension and is important for brain health and memory; over 100 medicinal substances in active concentrations, among them the natural co-enzyme Q10, the potent antioxidant and anti-cancer agent sclareol, 9 different types of natural sterols which reduce the levels of LDL (this oil is one of the most concentrated sources of phytosterols in nature), the 4 active forms of Vitamin E, and many other anti-oxidants; anti-inflammatory substances; and antibacterial, antifungal and antiviral compounds. The clary sage seed oil does not contain phytoesterogens or any other toxins.
08:49 AM on 8/12/2010
I have yet to buy into this. Im an open minded individual and thought my dad was crazy for going super-vegan (no animal products and no oils) to lower his cholesterol and eliminate chest pains, following the recommendations of cardiologist Caldwell Esselstyn. It wasn’t until his cholesterol was below 150, he was off prescriptions, and his chest pains were gone that I took a little notice and decided to try it for myself. Best decision I ever made. I feel great, am able to maintain my optimal weight while eating as much as I want of veggies, fruits, and whole grains, and am healthy as a horse. I didn’t cut the oils out though and am known to sneak a piece of seafood on occasion, but it’s rare.
It seems to me that there is still something to this cholesterol is bad thing. I suggest reading "Preventing and Reversing Heart Disease" and you will see that all of the patients of Dr. Esselstyn who were knocking on deaths door with heart disease were able to overcome it by changing their diet alone.
If our bodies create 75% of our needed cholesterol, where does all the excess go when one egg contains another 70% of our daily recommendation? That’s just one egg. Most people eat a LOT more cholesterol than that in a day. Sure, cholesterol itself may not be a monster, but when people consume as much as they do, I think that says something.
09:30 AM on 8/12/2010
I also don’t buy into this article. I am a vegan, so perhaps I am biased.
09:53 AM on 8/12/2010
I wouldn’t say I am 100% vegan, but I live on a plant based diet 99.9% of the time. The benefits were absolutely worth giving up everything I knew and grew up eating and drinking. Plus, it is a great feeling not contributing to factory farming and keeping the earth a little greener too.
08:57 PM on 8/12/2010
I also went on this diet and my energy and stamina noticeably increased after only 1 month. I’ve lost 15 lbs.
There’s an experiment that shows that just one high cholesterol meal effects arteries ability to dilate for hours after a meal. I feel that since following this diet my circulation is improved. I’ve noticed improvement due to this in another area… if you get my drift. This could help people get off another drug that big pharma pushes 24/7.
10:44 AM on 8/12/2010
2. I think it depends on if you eat local produce and not produce that is shipped in from other regions. Otherwise its still having the same effect.
3. Even plant based diet can’t support the world’s population. It will eventually exhaust all of the land and the land would no longer have the nutrients to support farming. This is the problem we’re having with overpopulation and over consumption. That and Climate change will cause problems for farming in the years to come.
08:12 AM on 8/12/2010
The link between vitamin d and cholesterol is probably more important than stated here. A number of studies have shown that the higher your blood cholesterol the more vitamin d you can make for a given level of sun exposure. So high cholesterol may be the bodies natural response to vitamin d deficiency. This mechanism is probably only supposed to operate in the spring to quickly raise vitamin d levels but with sun avoidance it is now operating all the year round.
07:33 AM on 8/12/2010
Excellent information, thank you.
The information available from the average physician is often so wrong or incomplete that it’s disconcerting and even dangerous.
And sadly, much of that information comes from the Drug Industry. We know what their agenda is.
10:44 AM on 8/12/2010
Eat more fast food?
11:20 AM on 8/12/2010
I would throw out their advice in a second if the evidence shows they are wrong. I worked for doctors for over twenty years, and I know that some of them simply do not do their jobs at all. In addition, I am in charge of my health care and no one else. Why would I expect anyone else- including my doctor – to know what is best for me? I’m the one who has lived in this body for many decades, and I’ve been paying attention all along.
11:51 AM on 8/12/2010
Doctors get kick-backs from pharmaceutical companies.
04:16 PM on 8/12/2010
Doctors have studied about disease and drugs in medical school. Health and nutrition information is practically absent from doctors’ education.
10:33 AM on 8/12/2010
I agree. I have had doctors who lecture me for not taking Lipitor anymore. I decided to go off all meds after I stopped taking birth control and all my cholesterol numbers dropped… I still have high triglycerides but the rest fell into much closer to normal ranges… Even the triglycerides dropped from the high 400′s to the low 300′s. I am not sure who to believe about diet or supplements, but I’m convinced the statins are pure poison. I had a friend who worked in the pharmaceutical industry and she warned me about the kickbacks the doctors get for pushing one drug over another…. it’s not right and it should not be their first choice of treatment.