Re: high cholesterol and use of flax seeds or other foods

Rita wrote:
:: On Thu, 16 Jun 2005 13:32:19 +0200, Dawid Michalczyk
:: <dm@xxxxxxxxxxxx> wrote:
::
::: myrnapap@xxxxxxxxx wrote:
:::: I've been trying to lower my cholesterol for over a year now and
:::: haven't had enough success. I try to eat a low fat diet with
:::: veggies and fruits but I'm 92 pounds and I don't eat a lot of any
:::: one thing. I exercise too. My good cholesterol is very good so the
:::: ratio is good and it's kept me off meds. I'd like to see if any of
:::: the supposed cures do me any good. One is flax seeds. I'm
:::: wondering if this really works and how I introduce it into my diet
:::: when I don't eat muffins! Can anyone help?
::::
:::: Myrna

::: [...] Nuts and seeds are high
::: also but their intake should be kept minimal due to high fat
::: content.

Nuts are very heart healthy and it is important to include them to diet.

:: It is hard even for the dedicated to take in that much fiber in a
:: day. Yesterday I had oat bran and bulgar and blueberries and
:: three veggies, but I don't know that I made the "quota". There is
:: only so much I can eat. Oh, and I also had walnuts.
::
:: What do you eat and in what amounts to make your fiber quota?
:: I like to hear specifics of how people handle this.

It is the soluble fiber which is important in reducing cholesterol. Oat bran
is good. Perhaps you problem is that it is too low in fat. Inclunding
unsaturated fats to diet would lower cholesterol. Include only high quality
oils, nuts, avocados. Use olive oil in cooking and rape seed oil in salads.

::: 2) Eliminate all sources of oxidized cholesterol from your diet.
::: Cholesterol, like all fats, oxidize (gets damaged) when exposed to
::: heat and oxygen. Oxidized cholesterol seems to promote both injury
::: to the arterial cells as well as buildup of plaque in the arteries.
::: Damaged cholesterol is found in powdered milk (added to low-fat
::: milks and low-fat milk products) powdered eggs, and in meats and
::: fats that have been heated at high temperatures like frying or
::: grilling.
:::
::: sources of oxidized fat and cholesterol:
:::
::: - polyunsaturated oils oxidize easily
::: - any meat or fat that has been exposed to high heat, like frying or
::: grilling
::: - powdered eggs (often found in baked goods)
::: - powdered dairy

Skim milk and yogurt do not contain oxidized cholesterol.

::: - homogenized dairy products
::: - aged meats and cheeses
::: - baked goods that contain dairy
:::
::: How to cook to avoid oxidized cholesterol:
:::
::: - only boil meat, do not expose it to air while cooking
::: - eggs are great boiled, not fried
::: - do not cook at high temperatures while exposed to air (frying and
::: grilling is especially harmful)
:::
::: 3) Minimize or eliminate consumption of foods frequently
::: contaminated with mycotoxins: alcoholic beverages, wheat, rye,
::: barley, corn and peanuts. Mycotoxins are poisonous substances
::: produced by certain molds and fungi which cause a wide range of
::: health problems including cancer, asthma, multiple sclerosis and
::: diabetes.
::
:: Isn't bulgar wheat? Eat it or don't eat it?

The best grains form the point of cholesterol lowering are oats and barley,
which are both high in soluble fiber. I encourage you to take a look at the
Portfolio diet. It is a cholesterol lowering diet which has been shown to
reduce LDL cholesterol by 30 percent in controlled studies. That diet has
solid evidence for its efficacy:

http://www.portfoliodiet.com/p_papers.php

The essential components of the Portfolio diet are:

- Vegetables, fruits, beans and grains high in soluble fiber
- Almonds
- Soy
- Plant sterols

These should be included to the diet on a daily basis. Avoid saturated fat,
increase unsaturated fats, both MUFAs and PUFAs. Nuts including almonds are
a very good source of healthy fat.

Oxidized cholesterol is clearly unhealthy and should be avoided but avoiding
it does not lower cholesterol.

--
Juhana


.

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