THERE was a time when I attempted to be vegetarian because of a heart disease known as “left ventricular dysfunction.” But since I found it hard to discard meat, I thought of shifting to near-vegetarian diet, eating pork and beef only occasionally.
It buoyed my spirit that, after reading nutritional researches on fish, I learned I could eat it “unli.” Unlike pork and beef, fish has no bad cholesterol that could clog the arteries and trigger stroke or heart attack.
Fish is a low-fat high quality protein filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin); rich in calcium, phosphorus and minerals such as iron, zinc, iodine, magnesium, and potassium.
Studies in the 1970s showed that Greenland Eskimos had a lower rate of heart disease than did other people living in Greenland. Analysis of dietary differences between the groups showed that the Eskimos ate less saturated fat and more omega-3 fatty acids found in fish, whale and seal meat.
Research since that time has supported the heart-healthy benefits of eating fish to lower blood cholesterol, blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil reduces the risk of sudden death.
Doctors recommend at least two weekly servings of fish, preferably mackerel, lake trout, herring, sardines, tuna and salmon. However, they also warn pregnant and breastfeeding women to be more careful because fish may contain traces of mercury from industrial pollution, which has been linked to neurologic problems in the developing fetus.
Fish is best eaten with fiber-rich oatmeal, which comprises gel-like soluble fiber that reduces low-density lipoprotein (LDL) or “bad” cholesterol. Soluble fiber — which is also found in such foods as kidney beans, mongo sprouts, apples, pears and prunes — reduces the absorption of cholesterol in the intestines. It binds bile and dietary cholesterol) for excretion.
I learned that five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber.
Aside from fish, nuts may also replace foods high in saturated fats. All nuts are high in calories. Instead of using cheese, luncheon meat or croutons in your salad, add a handful of cashew nuts.
Also of paramount nutritional value are foods fortified with plant sterols — substances found in plants that help block the absorption of cholesterol.
Juices 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. Plant sterols in fortified foods don’t appear to affect levels of triglycerides or of “good” high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K. Therefore, foods fortified with plant sterols are essential for people who actually have high levels of LDL cholesterol.
Long thought to have cholesterol-lowering effects, soy protein actually has very little impact on reducing cholesterol levels. However, it does contain vitamins and minerals and is a good source of fiber. It’s also a healthy low-fat alternative source of protein.
To summarize, first step for a heart-healthy diet is to reduce your intake of bad fats. The second is to eat a combination of these cholesterol-lowering foods increases the benefit. (hvego31@gmail.com/PN)
