If you use these artificial spreads you need to eat a minimum of two tablespoons every day to lower cholesterol. Use them for spreads, not for cooking or baking. Consider taking a multi-vitamin, because the absorption of many vitamins may be decreased with these products.
The Antioxidant Connection
Vitamins E, C, and A are antioxidants. They prevent oxidation of cholesterol that leads to heart disease. Although there is no clear consensus about the amount of antioxidants needed to prevent cardiovascular disease, it is generally agreed that foods rich in antioxidants are integral to a heart healthy menu.
Fruits and vegetables are loaded with vitamins C and A. Broccoli, sweet potatoes, tomato juice, oranges, strawberries, grapefruits, red bell peppers, and brussels sprouts are sources of at least one of these nutrients. Vitamin E is harder to get from food, but you can find it in raisin bran and almonds, plus many oils (including sunflower, corn, and canola).
The Alternative Protein
Soy protein is beneficial for lowering cholesterol levels when it is part of an overall healthy diet. In one study, people eating more than 25 grams/day lowered their total cholesterol by 9 percent, and their LDL by 13 percent, without negatively influencing HDL levels.
The Food and Drug Administration has approved the use of a label stating, “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Soy protein can be found in many vegetarian meat substitutes (like veggie burgers), soy flour, fortified yogurts, soy milk, fortified snack items, and energy bars.
Going Nuts
Almonds contain high amounts of monounsaturated fats. They drastically decrease LDL levels. The American Heart Association recommends one ounce of almonds daily. One study found that amount lowered LDL levels an average of 4.4 percent. People who ate two ounces a day lowered LDL by 9.4 percent. Walnuts and peanuts have also demonstrated cholesterol-lowering effects on the blood.
Other Diet Changes
“Choosing foods made with artificial fats or sweeteners is not always necessary for a heart-healthy menu. If you are craving macaroni and cheese, enjoy a small portion of a homemade dish rather than a larger portion of a ‘low fat’ version. Keep the rest of the meal as healthy as possible,” says Doris Henning, R.D., Erickson Health
SM dietitian.
“Eating healthfully doesn’t mean sacrificing a wonderful meal. Try some new cooking tricks. Caramelizing onions before adding to a vegetable soup adds a powerful flavor punch and makes the dish more appealing,” says Knowles. Trends show people are finding new ways to enhance their diets. “The average household has changed from using canned fish to broiling or grilling fresh fish. And people have discovered that fresh herbs, used with a variety of new seasonings, add excitement and unique flavors to familiar foods,” he says.