Cholesterol reducing foods
are rich in fiber and phytosterols

When cholesterol reducing foods are incorporated into the diet, cholesterol levels can be lowered as effectively as a statin drug, according to a report in the March 2006 issue of the American Journal of Clinical Nutrition.

This report catalogued the results of one year study involving 55 individuals with high cholesterol. They ate a diet that for every 1,000 calories, included one gram of plant sterols, 10 grams of fiber, 22.5 grams of soy protein, and 23 grams of whole almonds. Study participants also ate five to 10 serving of fruit and vegetables each day.

The fiber sources were oats, barley, okra and eggplant, and the soy proteins came from soy milk and tofu. Study participants consumed sterol-enriched margarines to get their plant sterols, but nutrition experts recommend obtaining sterols from food sources, which don't contain trans fats. (Even though margarine labels say the product does not contain trans fats, these margarines contain trace amounts of trans fats, which can add up when consumed daily.) See our list of foods that researchers have shown can lower cholesterol, and read summaries of the research.

After one year on this diet of cholesterol lowering foods, about one-third (31.8 percent) of participants experienced a 20 percent drop in their LDL (bad) cholesterol. HDL (good) cholesterol levels also increased and there was a 13 percent drop in triglycerides.

If you want to incorporate cholesterol reducing foods into you diet, such as the ones used by participants in the study above, you'll want to be sure you are getting fiber and plant sterols. Below we've listed foods high in fiber and plant sterols, also called phytosterols.

Besides adding cholesterol reducing foods to your diet, you may want to consider herbs and supplements that lower cholesterol levels.

Fiber-rich foods can help lower cholesterol

Foods containing significant amounts of fiber
(showing % of recommended daily value, DV)

• Split peas cooked (1 cup) - 65.1% DV
• Lentils cooked (1 cup) - 62.6% DV
• Black beans cooked (1 cup) - 59.8% DV (also high in antioxidants)
• Barley cooked (1 cup) - 54.4% DV
• Lima beans cooked (1 cup) - 52.6% DV
• Navy beans cooked (1 cup) - 46.6% DV
• Kidney beans cooked (1 cup) - 45.3% DV
• Green peas boiled (1 cup) - 35.2% DV
• Raspberries (1 cup) - 33% DV (also high in antioxidants)
• Avocado slices (1 cup) - 29.2% DV
• Winter Squash cooked (1 cup) - 23.0% DV
• Flax seeds (2 TBS) - 21.6% DV
• Steamed broccoli (1 cup) - 18.7% DV (also high in antioxidants)
• Yellow corn cooked (1 cup) - 18.4% DV
• Blueberries (1 cup) - 15.7% DV (also high in antioxidants)
• Apple (1) - 14.9% DV
• Raw carrots (1 cup) - 14.6% DV
• Eggplant cooked (1 cup) - 9.9% DV

Source: www.whfoods.org

Cholesterol reducing foods are high in Phytosterols (plant sterols)

Foods containing significant amounts of Phytosterols

• Wheat germ (1 ounce) - 114-118 mg
• Sesame seeds (1 ounce) - 133-138 mg

• Pumpkin seeds (1 ounce) - 88 mg
• Pistachio (1 ounce) - 90-96 mg
• Sunflower seeds (1 ounce) - 77-82.5 mg
• Unrefined Canola oil (1 TBS) - 91 mg
• Peanuts (1 ounce) - 62 mg
• Wheat bran (1/2 cup) - 58 mg
• Almonds (1 ounce) - 34 mg
• Brussels sprouts (1 ounce) - 34 mg
• Rye bread (2 slices) - 33 mg
• Macadamia nuts (1 ounce) - 33 mg
• Extra virgin olive oil (1 TBS) - 22 mg

Source: www.whfoods.org

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