How to reduce your cholesterol by eating healthier food
The Dietary Guidelines for Americans for decades have required Americans to eat fewer calories and fewer fats, but new research suggests those guidelines may not be enough to help us reach our cholesterol goals.
As the United States faces a looming budget crisis, many experts believe that a healthier diet is necessary to keep our nation from going bankrupt.
And in recent years, research has found that people who follow a healthy diet have lower levels of cholesterol and triglycerides than those who do not.
But while research shows that eating more fruits and vegetables, and eating less sugar, have a number of health benefits, researchers still do not know if they can prevent or reverse the disease.
In a new study, published in the journal Clinical Nutrition and Metabolism, scientists from the University of California, San Diego found that eating a diet high in fruits and veggies and low in saturated fat could reduce the risk of heart disease and stroke in people who already had those diseases.
In their study, the researchers looked at the diet of more than 5,000 adults in the United Kingdom.
The study included 2,200 participants who were either healthy, or were on medication for high blood pressure or diabetes, and were followed for seven years.
Researchers found that, while people who ate a high-fiber diet were less likely to have a heart attack or stroke than those on a low-fibre diet, those on the high-fat diet were still at higher risk.
This high-carbohydrate diet also lowered the risk for heart disease by nearly 50 percent.
People who ate the high fat diet were also at greater risk for Type 2 diabetes and Type 1 heart disease.
“This study demonstrates that eating low-fat foods and beverages can significantly lower risk of coronary heart disease,” said Dr. David Goldfarb, lead author of the study.
“Our findings also indicate that, when combined with lifestyle changes, dietary guidelines may be more important than current dietary guidelines to reduce coronary heart diseases and other cardiovascular diseases.”
The study looked at dietary guidelines in the UK for people who had been diagnosed with a high blood or cholesterol level and had a cholesterol level between 140 and 300 mg/dL.
People who followed a low fat diet for seven and a half years were at lower risk for coronary heart attack and stroke than people who followed the high diet for the same time period.
The researchers also found that the participants who ate their low fat diets at least seven and half years ago were less at risk for high cholesterol and heart disease than those eating their high fat diets today.
But this low-carb, high-fruit, low-saturated-fat, high fruit and veggie diet has its downsides.
In a study published last year in the Journal of the American College of Cardiology, researchers looked into the effects of low-calorie diet on cholesterol levels.
This diet, which was also high in fruit and vegetables and low on sugar, resulted in a reduction of cholesterol levels in the blood by 17 percent.
The low-glycemic index, high fiber, and high-vitamin-D diet also had similar effects.””
However, there are other important dietary factors that could have a similar effect.
The low-glycemic index, high fiber, and high-vitamin-D diet also had similar effects.”
This is a significant finding.
While we are still waiting to see whether the low-carbs, low fat, high sugar diet is effective in preventing heart disease, it may be worth a look at low-GI diets and low-SFA diets as potential strategies.
But while the new research does not show that low-grade cholesterol levels are safe to eat, there is evidence that it may help prevent heart attacks and strokes.
“The results support the idea that a low glycemic index diet can reduce the risks for type 2 diabetes, heart disease type 2 and stroke, and increase the chances of preventing high cholesterol, low HDL, and low LDL,” said Goldfarbe.
“It also supports the idea of consuming fruits and veg daily in addition to fruit and nuts, and that this diet could be beneficial in reducing high blood pressures and triglyceride levels,” said Tisch.
For more information, visit the U.S. National Institutes of Health (NIH) at: http://www.nih.gov/health/nicholas-j-pfizer.htm