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Biotech / Medical : Nutrition
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From: Ian@SI2/21/2006 7:54:21 PM
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The next set of posts are dietary approaches to reducing Cholesterol.

Cholesterol: Top foods to lower your lipids and protect your heart
What's in? What's out? From one day to the next, you can't be sure. Find out today's top foods to reduce your cholesterol and protect your heart.

You might start your day by stirring chunks of walnuts into your breakfast oatmeal. You could chase down the cereal with a glass of orange juice that has been fortified with plant sterols — substances found in plant cell membranes. Dinner could include grilled salmon or tuna, topped with a dollop of sterol-fortified margarine.

What do these foods have in common? They can all help lower your cholesterol and reduce your risk of heart disease.

Oatmeal and oat bran

Oatmeal contains a type of fiber that reduces your low-density lipoprotein (LDL), the "bad" cholesterol that can increase your risk of heart attacks and strokes. This soluble fiber is also found in such foods as kidney beans, brussels sprouts, apples, pears, psyllium, barley and prunes.

Soluble fiber appears to reduce your body's absorption of cholesterol from the intestines. Gel-like soluble fiber binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it.

Eating 1.5 cups of cooked oatmeal a day typically produces cholesterol-lowering results. If you don't like plain oatmeal, try oat bran or cold cereal made with oatmeal or oat bran.

Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent.
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