Soy products replace cholesterol-laden meats and dairy products, and they have a cholesterol-cutting effect of their own, reducing your liver’s tendency to produce cholesterol. Enjoy a glass of soymilk, an edamame appetizer, or tofu or tempeh in a stir-fry instead of chicken.
Almonds and Walnuts
These nuts contain natural sterols that reduce cholesterol. You might have about one ounce per day (one small handful). To avoid overdoing it with nuts, use them as a topping for a salad, rather than a snack.
Instead of butter or margarine, why not choose a spread that blocks the absorption of cholesterol? Benecol light, for example, is made with natural plant stanols that come from pine trees, and it has a significant cholesterol-lowering effect.
The idea is to add each of these foods to your routine, to get a powerful cholesterol-lowering effect. You will very likely find that you have more power over your health than you ever imagined.
At the Physicians Committee for Responsible Medicine, we have a free 21-Day Kickstart program that will help you try out a healthy plant-based diet. You’ll see it at PCRM.org.
1. Jenkins DJ, Kendall CW, Marchie A, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005;81:380–7.