Today I Learn… I make a point of learning something new everyday. This is what I learn each day

1, Jun 16, 2012

Cholesterol-lowering foods — Good to your health

Filed under: Healthy diet — admin @ 12:56 am

Here’s what I learned from a study in The Journal of the American Medical Association (Aug.24/31, 2011).

A vegetarian diet emphasizing a “portfolio” of cholesterol-lowering foods did a better job of reducing low-density lipoprotein — the so-called “bad” cholesterol — than a low-saturated-fat vegetarian diet.

All participants in the study followed a heart-healthy diet rich in fruits, vegetables, and whole grains. Those in the portfolio group were told to emphasize four specific types of cholesterol-lowering foods in their diets — soluble fiber, nuts, soy protein, and margarines enriched with plant sterols — while those in the low-saturated fat group were told to avoid these foods.

For someone eating 2,000 calories per day, a portfolio diet would aim to provide the following amounts of these cholesterol-lowering foods:

Soluble fiber: 18 grams per day of fiber from foods such as oatmeal, oat bran, barley, peas, beans, lentils, psyllium, and vegetables such as okra and eggplant

Nuts: one ounce, or about one handful, per day

Soy protein: 42.8 grams per day from soy-based foods such as soy milk, tofu, and soy meat substitutes (four ounces of tofu contains 9.4 grams of soy protein; eight ounces of regular soy milk contains six grams of soy protein)

Plant-sterol-enriched margarine: 1.8 grams per day (1 to 2 tablespoons, depending on the product)

No Comments »

No comments yet.

RSS feed for comments on this post. TrackBack URL

Leave a comment

You must be logged in to post a comment.

Powered by WordPress