Down with cholesterol - goodnews - through increased consumption of vegetables and soy products

Eating more vegetables and soy products may be just as effective at reducing cholesterol as medication, says a new study. Researchers at the University of Toronto have developed a vegetarian diet that cuts cholesterol dramatically and very quickly--by almost one-third in just one month.

The cholesterol-lowering diet includes vegetables such as broccoli and red peppers; soymilk and soy sausages; oat bran cereal and bread; and fruits and nuts.

It is well established that soy protein, nuts, and fibers such as oats and barley can cut cholesterol--individually--by up to 7 percent. The researchers decided to test whether the impact was stronger if these foods were combined. They drew up a seven-day food plan using foods that are commonly available in health stores.

A typical day on the diet:

* breakfast of soymilk, oat bran cereal with chopped fruit and almonds, oatmeal bread, vegetable-based margarine and jam

* lunch of soy cold cuts, oat bran bread, bean soup and fruit

* stir-fry dinner with vegetables, tofu, fruit and almonds

The scientists found that cholesterol levels dropped by 29 percent by the end of one month, suggesting the combination diet may be as effective as statins--drugs used extensively for the past 15 years to treat patients with high levels of cholesterol.

While cautioning that further studies are needed, researcher David Jenkins, MD, PhD, told BN that, "Possibly, diet can be used much more widely to lower blood cholesterol, sparing some individuals from having to take drugs." The study appears in the December 2002 issue of Metabolism.

A separate study, reported in the November 27, 2002 issue of The Journal of the American Medical Association, found that the best diet for avoiding coronary heart disease includes non-hydrogenated--or unprocessed--fats rather than hydrogenated ones (check food labels to find products made without hydrogenated fats or oils); increased consumption of omega-3 fats from fish, fish oil or plant sources such as flaxseeds; higher amounts of fruits, vegetables, nuts and whole grains; and reduced levels of refined grain products.

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