Ways to protect your health through your diet

A 2003 Journal of the American Medical Association study suggests a low-fat vegetarian diet may be as good as the "statin" drugs at lowering high cholesterol levels. Read on to see how certain foods can help your health.

In the study, 46 adults with high cholesterol levels were put on either:

• a low saturated fat diet
• the same diet plus medication
• a strict vegetarian diet that included soy proteins, high-fibre foods, and a margarine containing plant sterols

Researchers found that:

• the subjects on the vegetarian diet lowered their cholesterol levels by almost 29 percent
• the subjects on the low-fat diet with medication lowered their cholesterol levels by 30 percent
• those following only the low-fat diet had just an eight percent drop in cholesterol

Although more research is needed, these positive results underline the great importance of diet as an option for those people who are working to lower their cholesterol levels.

Numerous studies correlate a diet rich in fresh fruits and vegetables with a 25 percent or better reduction in heart attacks and strokes. Researchers believe that it's the ample vitamin C, beta-carotene, and other antioxidants in fruits and vegetables that account for the difference.

• Salmon, sardines, herring, trout, and other fatty cold-water fish are high in omega-3 fatty acids, which reduce the tendency of blood to clot
• This benefit can be had from consuming two or three servings of fish a week
• Although fish oil supplements are high in omega-3 fatty acids, they should not be taken without approval by a doctor, because they may increase the risk of a stroke
• Omega-3 fats are also found in plant sources including canola, soybean, and flaxseed oil, soft, non-hydroge­nat­ed margarines, ground flaxseed, and nuts

Pectin, oat bran, and other types of soluble fibre help lower cholesterol and improve glucose metabolism in people predisposed to diabetes. Oats, oat bran, psyllium, flax, lentils, legumes, apples, pears, grapes, and other fruits are high in soluble fibre.

Several studies have found that diets high in whole-grain foods such as whole wheat bread and whole-grain cereals reduce the risk of coronary heart disease. They contain a variety of important vitamins and minerals, as well as phytochemicals with anti­oxidant properties.

• A large body of evidence has shown that adding soy protein to a low-fat diet lowers the risk for heart disease
• Soy contains plant compounds called isoflavones that appear to benefit the heart
• Together they help to lower cholesterol levels

Plant sterols have been shown to help lower cholesterol levels when consumed as part of a heart-healthy diet. They are found in vegetable oils, nuts, sesame and sunflower seeds, soy, and legumes.

The omega-6 polyunsaturated fats found in safflower, sunflower, corn, cottonseed, and soybean oils reduce cholesterol levels when they replace saturated fats in the diet.

Monounsaturated fats tend to lower total and LDL cholesterol levels when they replace saturated fats in the diet. They are found in oils such as olive and canola.

Green leafy vegetables, orange juice, lentils, enriched cereals, and asparagus are good sources of folate, which can lower heart disease risk by helping to regulate homocysteine levels. Homocysteine forms in the body from methionine, a common amino acid, and high levels are considered to be as dangerous a risk factor for heart disease as high levels of cholesterol.

Nuts and seeds, eaten moderately, are rich sources of fibre, vitamin E, essential fatty acids, and minerals all linked to heart health. Studies have shown that adding nuts to the diet lowers the risk of heart disease.

While medical care is key to maintaining your health, a well-balanced, low-fat diet can have a major impact on your overall wellbeing. Understanding the benefits of a varied and healthy diet is the first step to making positive changes.