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do low fat diets lower cholesterol
Stanford university study indicates that not all low fat diets are equal A low fat diet that is rich in fruits, vegetables, whole grains and beans has twice the cholesterol-lowering ability of a conventional low-fat diet, according to a recent study from the Stanford University School of Medicine.
In other words, a meal of egg, spinach salad and carrot-oatmeal cookies is healthier for your heart than stir-fried asparagus and lean beef and low-fat chocolate chip cookies—even when the 2 meals both contain the same amount of saturated fat and cholesterol. The finding, published in the May 3 issue of the Annals of Internal Medicine, comes from a detailed comparison of 2 low-fat diets. 1, the conventional diet, focused solely on avoiding harmful saturated fat and cholesterol. Diners ate such foods as turkey bologna sandwiches and frozen waffles. The 2nd diet included the same proportions of cholesterol and fat plus lots of plant-based foods in accordance with American Heart Association guidelines. Those diners ate such foods as vegetable soups and hot grain cereals. Both diets lowered total and low-density lipoprotein (LDL, or “bad”) cholesterol over the course of the 4-week study period. The conventional diet produced, on average, a 4.6 percent LDL decrease. But the plant-based diet beat that hands-down: It achieved, on average, a 9.4 percent decrease in LDL. Researchers found no significant differences in changes in triglycerides or high-density lipoprotein (“good”) cholesterol. |
“The effect of diet on lowering cholesterol has been really minimized and undermined by a lot of clinicians and researchers saying, ‘Yes, it has an effect but it’s really trivial: It would be better to put you on drugs to control your cholesterol,’” said Christopher Gardner, PhD, assistant professor (research) of medicine at the Stanford Prevention Research Center and lead author on the National Institutes of Health-funded study. “But we think part of the reason was that we weren’t really giving diet a fair shake. We were so focused on the negative—just what to avoid—and not what to include.”
The bottom line? Mother knows best: Do eat your veggies—and other nutrient-dense foods. It’s not enough to simply steer clear of saturated fat and cholesterol.
“We would really hope that people would appreciate the new American Heart Association Guidelines,” said Gardner, who decorates his office with splashy posters of squashes and peas.
“Include more vegetables and whole grains and beans and colors—not iceberg lettuce, but red bell peppers and carrots and broccoli and red cabbage and the really colorful foods. Those are all really low in saturated fat and cholesterol, and they’re really high in other nutrients and phytochemicals that are good for you.”
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