Veggies, nuts, soya and seeds are all a good idea
Combining several types of cholesterol-lowering foods can have a big effect. That is the idea behind the Portfolio Diet, which was developed by David Jenkins, a nutritionist at the University of Toronto, in 2002. Fad diets are a dime a dozen, but this is a diet that seems to work. In a randomised-controlled trial, the clinical gold standard, Dr Jenkins and his colleagues added four groups of foods to the diets of people with high cholesterol: 50g of soy protein (such as tofu and soy milk), 30g of almonds, 20g of viscous fibre from foods rich in the stuff and 2g of plant phytosterols from enriched margarine (about the same as ten handfuls of mixed nuts). After four weeks, the participants’ ldl cholesterol fell by nearly 30%, similar to what can be achieved by cholesterol-busting drugs such as statins.
The Portfolio Diet’s name comes from the idea that, rather than sticking rigorously to a meal plan, followers can choose food that suits their tastes: different sorts of nuts, say, or other kinds of plant protein. Some seeds and spices can be used to jazz up meals. Turmeric, flaxseeds, sumac and garlic powder, for instance, have all been shown to lower cholesterol. After all, as your doctor will also tell you, if a diet is not enjoyable, you are unlikely to stick to it.
Read the full story: Can you eat your way to lower cholesterol? (Economist)
Related:
Lower Your Cholesterol With These Foods | Dr David Jenkins
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