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Many patients suffering from high blood cholesterol use the drug “statin,” which, while proven to be effective, has side effects that many want to avoid, including muscle pain, liver problems, and the possibility of diabetes.
The American newspaper “The Washington Post” described a healthy diet that, in some cases, helps avoid cholesterol-lowering medications while keeping blood levels low.
“Nobody wants to start taking medications,” said Donald Hensrud, assistant professor of nutrition and preventive medicine at the Mayo Clinic College of Medicine.
He added: “We all get older and as we age, cholesterol levels, weight and blood pressure usually increase. At some point people will be confronted with this.”
Cholesterol is a waxy, fatty substance in the blood that is produced by the liver from the food we eat. There are two types: low-density lipoprotein (LDL), known as “bad” cholesterol, and the second type is high-density lipoprotein (HDL), which is “good.”
Triglycerides contribute to the buildup of cholesterol, which is measured in milligrams per deciliter of blood (mg/dL).
The ideal cholesterol level for healthy people should be 100 mg/dl or less for the bad type, while it should be higher than 60 mg/dl for the good type.
“If people are willing to commit to an ideal diet, that is undoubtedly better than any drug we have,” said David Katz, former president of the American College of Lifestyle Medicine and founding director of the Yale-Griffin Prevention Research Center at Yale University.
For those who avoid medications, experts say the best way to control cholesterol levels is through a disciplined diet and healthy habits like regular exercise and enough sleep.
Experts also warned that stopping medication must be done in consultation with a doctor and that regular blood tests to monitor cholesterol levels are necessary.
Experts recommend a vegetarian diet high in soluble fiber such as oatmeal, oat bran, beans, apples, peas, citrus fruits, carrots, barley, flaxseeds and nuts.
In addition, it is important to consume sterols, a type of natural fat found in fruits, vegetables, extra virgin olive oil and nuts, while adding milk and yogurt.
They also advise avoiding saturated fats, which are often found in fatty and processed meats, butter and tropical oils such as palm and coconut oil.
Experts said saturated fats raise blood cholesterol levels more than the cholesterol found naturally in eggs and oysters.
Some research suggests that eating unprocessed cheese in moderation reduces the risk of cardiovascular disease.
“Unprocessed cheese may be the only exception to the saturated fat reduction rule if it is not consumed in excess,” Hensrud said.
Many experts recommend the Portfolio Diet, a plant-based eating plan developed by David Jenkins, a professor in the departments of nutritional sciences and medicine at the University of Toronto’s Temerty Faculty of Medicine.
Jenkins emphasized the need to consume soluble fiber and sterols and eliminate processed foods.
An early study by Jenkins and colleagues compared the cholesterol-lowering effects of the portfolio diet with those of statin drugs and found no significant differences.
“We need to focus more on getting people to understand this plant-based diet,” Jenkins said.
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