{"id":1915,"date":"2008-02-01T10:51:26","date_gmt":"2008-02-01T14:51:26","guid":{"rendered":"http:\/\/ehealth.cooperhealth.org\/?p=1915"},"modified":"2008-02-01T10:51:26","modified_gmt":"2008-02-01T14:51:26","slug":"reduce-your-risk-of-heart-disease-with-cholesterol-lowering-foods","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2008\/02\/01\/reduce-your-risk-of-heart-disease-with-cholesterol-lowering-foods\/","title":{"rendered":"Reduce Your Risk of Heart Disease with Cholesterol-Lowering Foods"},"content":{"rendered":"

\"Cholesterol<\/a>Researchers have found that some foods, particularly oatmeal, fatty fish, nuts and foods fortified with plant sterols or stanols, can help reduce total and \u201cbad\u201d LDL cholesterol levels. The FDA has reviewed the research on these foods and given them “qualified health claim\u201d status. A \u201cqualified health claim\u201d by the FDA means that evidence for the cholesterol-lowering benefits of these foods is strong, and it allows manufacturers to advertise the heart-healthy benefits on labels.Here\u2019s the low-down on these cholesterol-lowering foods:<\/p>\n

Oatmeal<\/strong>
\nOatmeal is high in soluble fiber. Soluble fiber is reported to reduce the absorption of cholesterol in the intestines, where it passes through and is excreted as waste. (Soluble fiber also is in kidney beans, Brussels sprouts, apples, pears, barley and prunes.) Five grams to 10 grams of soluble fiber is recommended per day. The average American only gets three grams to four grams per day. You can increase your intake by adding oatmeal to other foods\u2014for instance, to soups and casseroles or to breadcrumbs when coating food for cooking. The American Dietetic Association says you can also add oatmeal to baked goods by substituting one-third of the flour in recipes with quick or old-fashioned oats. Remember: not everything with \u201coatmeal\u201d in its name is good for you. Packaged oatmeal cookies might contain very little oatmeal and lots of saturated fat and sugar. Read labels carefully to see how much soluble fiber is in the ingredients.<\/p>\n

Nuts<\/strong>
\nMany studies have shown that nuts have powerful cholesterol-lowering effects. They\u2019re a good source of protein, fiber, \u201chealthy\u201d monounsaturated fats, vitamins, nutrients and antioxidants. But not all nuts have FDA recognition. The FDA has issued \u201chealth claim\u201d status to peanuts, almonds, walnuts, hazelnuts, pecans, pistachios and some pine nuts. Not on the FDA health-claim list because of the limited amount of published research are Brazil nuts, macadamia nuts, cashews and some varieties of pine nuts. About a handful of nuts per day, approximately 1 ounce to 1.5 ounces, provide health benefits. But don\u2019t overdo it; nuts are high in calories. Avoid excess calories by replacing foods high in saturated fat with nuts. For example, instead of using cheese or luncheon meat in your salad, add a handful of walnuts or almonds.<\/p>\n

Fatty Fish<\/strong>
\nFatty (oily) fish such as salmon, tuna, sardines, mackerel, herring and trout are full of omega-3 fatty acids\u2014a \u201chealthy\u201d fat noted for its help in lowering blood pressure and blood triglycerides (a type of fat), and reducing the risk of blood clots. Current recommendations are to eat two, 4-ounce servings of fish per week. The highest levels of omega-3 fatty acids are found in mackerel, lake trout, herring, sardines, albacore tuna and salmon. If you dislike these fish, good substitutes are halibut and cod. To maintain the heart-healthy benefits of fish, be careful how you cook it. Bake, grill or steam fish; don\u2019t deep fry it. If you don\u2019t like fish at all, omega-3 fatty acids are available in walnuts, flaxseed, canola oil and omega-3 enriched eggs. For those concerned about toxins in sea fish, the FDA says that up to 12 ounces of canned light tuna, salmon and certain other fish are safe. However, pay attention to local advisories about the safety of local fish. If you\u2019re concerned, ask your health-care provider for advice.<\/p>\n

Foods Fortified with Plant Sterols or Stanols<\/strong>
\nPlant sterols and stanols are substances that naturally occur in small amounts in many grains, vegetables, fruits, legumes, nuts and seeds. Because they help block the absorption of cholesterol into the bloodstream, manufacturers have started adding them to foods. You can now get plant sterols and stanols in margarine spreads, orange juice, cereals, granola bars, cooking oils, salad dressings, milk, peanut butter and yogurt. The National Cholesterol Education Program recommends that people with high cholesterol get 2 grams of sterols or stanols per day. The American Heart Association recommends that only people who need to lower their cholesterol or who have had a heart attack should use these foods. The reason, said Cooper University Hospital medical nutritionist Francine Grabowski, M.S., R.D., C.D.E, is that these foods are expensive and unnecessary for people with healthy cholesterol levels. \u201cThese manufactured, \u2018new\u2019 foods are costly and meant as a therapeutic intervention for people who need them. Think of these fortified foods as medicines to use if you are sick. Otherwise, stick to the real foods that have been around for thousands of years that are naturally fortified with good things,\u201d said Grabowski. If you do need these foods to combat high cholesterol, remember that more is not better. Extra margarine spread or granola bars, with or without sterols or stanols, means extra calories.<\/p>\n

Of course, none of the foods listed here is a cure-all for high cholesterol, and their health benefits won\u2019t override an ongoing diet of high-fat, unhealthful foods.<\/p>\n

\u201cWhen it comes to a heart-healthy diet,\u201d Grabowski said, \u201cdon\u2019t forget the big picture. A daily diet rich in fruits, vegetables and whole grains, as well as low-fat milk, lean meat and fish is what keeps you healthy. Make sure you eat a variety of these foods every day, and shop smart,\u201d Grabowski said, offering these food-shopping tips:<\/p>\n