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[av_heading heading=’More on fighting cholesterol’ tag=’h3′ style=’blockquote modern-quote’ size=” subheading_active=’subheading_below’ subheading_size=’15’ padding=’10’ color=” custom_font=”]
BY HERBERT VEGO
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“DON’T you eat fish?” It was my friend Rene Tagamolila on the phone. He had read my column about “going vegetarian” to fight heart disease known as “left ventricular dysfunction.” In that column the other Sunday, I wrote of shifting to near-vegetarian diet, although still eating a little meat occasionally.
“I eat fish,” I replied. “I should have said so in the article. Unlike pork and beef, fish has no bad cholesterol that could clog the arteries and trigger stroke or heart attack.”
Studies in the 1970s showed that Greenland Eskimos had a lower rate of heart disease than did other individuals living in Greenland at the same time. 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. If you can’t dine with the Eskimos, look for good sources of omega-3 fatty acids like flaxseed, walnuts, canola oil and soybean oil, which are noted for lowering blood cholesterol, and reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.
Doctors recommend at least two weekly servings of fish rich in omega-3 fatty acids, preferably mackerel, lake trout, herring, sardines, albacore tuna and salmon.
I used to ignore oatmeal until my x-ray showed “atherosclerosis of the aorta.” Which meant that fatty plaque had partially blocked the flow of blood in the major artery emanating from my heart. Since then, oatmeal has become my favorite breakfast stuff, along with fresh fruits. Oatmeal contains soluble fiber, which 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, appears to reduce the absorption of cholesterol in the intestines. Gel-like soluble fiber binds bile (which contains cholesterol) and dietary cholesterol) so that the body excretes it.
On the Internet 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.
All nuts are high in calories; a handful will suffice. As with any food, eating too much can cause weight gain, and being overweight places us at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. 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./PN
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