Cholesterol-Lowering Foods: Health Story
Aired on Superstation WGN
Saturday, September 3 and December 10, 2005
Show 223
"I went to cooking school because I thought that food could be good medicine, and I wanted a healthy diet to taste good," says distinctive physician, nutritionist, chef, and author, Dr. John La Puma of the Santa Barbara Institute for Medical Nutrition.
"Foods with soluble fiber are the best foods because the fiber dissolves in the blood stream and takes out cholesterol with it. Foods with soluble fiber are vegetables such as carrots, cauliflower, broccoli, onions—just about every vegetable is good. Fruits are another excellent source.
"It's important to eat the skins of both vegetables and fruits because they contain the most fiber. Recommended dietary fiber is 25 grams. Legumes, whole grains and nuts all supply soluble fiber. Barley has the greatest impact on cholesterol. And almonds are probably the most important nut. Unsalted and not roasted, almonds are high in monounsaturated fats such as those found in olive oil. Soy proteins are also great. You can use tofu in burgers, shakes or sauces. Ground cinnamon, too, is a powerful spice that can lower cholesterol. And flaxseed meal, also potent, can be added to a wide variety of foods.
"Basically 50 percent of your cholesterol is determined by diet. Small changes in eating habits can make a big difference," says Dr. John La Puma.