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LDL levels of 81
Ground-breaking research published in the Journal of the American Medical Association
(JAMA) studied nearly 9,000 European patients. All had previously suffered heart attacks.
The trial found that those who reduced their LDL levels to an average 81 with high-dose
statins significantly reduced their risk of major coronary events like heart attacks and
strokes at the 4.8 year follow-up compared to patients who reduced their LDL to 104 on
usual-dose statin therapy.
The JAMA study’s findings echo those of another large 4,162-patient study, published in
the New England Journal of Medicine. It concluded that LDL cholesterol levels of 62 were
even better than levels of 95 at preventing death, heart attacks, and other cardiovascular-
related problems in people with heart disease.
Muscle pain, also called myopathy, occurs in 2% to 11% of people treated with statins,
reported investigators at the University of Wisconsin Hospital and Clinics in Madison, and
although the pain usually subsides once the statin is discontinued, it can take several
months to do so. Like previous studies, the Wisconsin scientists also found that the
negative side effects of statins increased as dosages increased.
Medication-free alternatives
“That’s why drug-free alternatives like the Pritikin Program are so important,” advises Dr.
William McCarthy, UCLA School of Public Health and member of the Pritikin Scientific
Advisory Board.
“For people who cannot tolerate maximum doses of statins, or for those wanting to
minimize their dependence on drugs, the Pritikin Program of diet and exercise – or a
combination of low-dose statins plus the Pritikin Program – offers a much safer option for
lowering LDL cholesterol to levels significantly below 100.”
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Lowering cholesterol naturally
In research on more than 4,500 men and women following the Pritikin Program of diet and
exercise, LDL levels plummeted 23%, and in just three weeks.
1. Limit your intake of foods full of saturated fats, trans fats, and dietary
cholesterol.
Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and
low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat
in the Ingredient List of a food label, that food has trans fats. Top sources of dietary
cholesterol include egg yolks, organ meats, and shellfish.
One type of fat – omega-3 fatty acids – has been shown to protect against heart
disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout,
herring, and sardines.
To help you translate the above guidelines into daily food planning, here are
key guidelines:
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day.
From the choices below, which are listed from best to poor, try to select almost
always from the top.
Best Choice: Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and
trout. Choose at least 2 times weekly. If you’re using canned fish, such as canned
sardines, select very-low-sodium or no-salt-added varieties.
Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels,
scallops).
Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices,
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select cuts that are under 30% fat.
Red meats are the least desirable choice because they not only tend to have the
highest proportion of saturated fats, they are also higher in heme iron, which likely
raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the
gut’s microbiome, which recent research indicates may raise cardiovascular disease
risk.
2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like
beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good at lowering
cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet
potatoes and other potatoes, as well as legumes or beans, such as pinto beans,
black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include
carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries,
passion fruit, oranges, pears, apricots, nectarines, and apples.
Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To
avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To
avoid gaining weight, don’t eat more than 1 ounce daily since nuts and seeds are
dense with calories (averaging about 175 calories per ounce).
Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like
olive oil, because any fat is dense with calories, which means heavy consumption
can easily lead to a heavy body.
NOTE: The above steps contain the key food groups that have cholesterol-lowering
properties. The supplements described in Tips 5 and 6 may provide additional LDL
lowering.
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5.Take plant sterol supplements.
Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2
grams of plant sterols has been shown to lower LDL cholesterol levels. Your best
choice is supplements, such as CholestOff (by Nature Made), because they do not
have the calories, sugar, trans fats, and/or salt of many foods enriched with plant
sterols.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15
to 30 minutes before a meal.
“If your LDL levels are still too high after trying these 6 nutrition-based approaches, talk to
your doctor about cholesterol-lowering medications like statins, but give these 6 tips your
best shot,” encourages Dr. Jay Kenney, Nutrition Research Specialist at the Pritikin
Longevity Center. “The right diet, like the Pritikin Diet, can be powerfully beneficial – and
there are no adverse side effects.”
This healthy recipe pairs well with just about anything -- salmon,
chicken, or game meat like bison and venison. It's also a superb
go-to for quick-fix lunches or snacks. Ladle some into whole-
wheat tortillas stuffed with crunchy veggies. Pour a cup or two
into some chicken or vegetable stock for an easy soup. Or blend
a big scoop of your beans and rice with a big bowl of lettuce
greens and sliced tomatoes for a filling lunch salad.
CourseDinner, Leftovers, Lunch, Salad, Side Dish, Snack, Soup/Stew
CuisineMexican, Slow Yet Simple, South American, Vegan, Vegetarian
20 servings 35 minutes
Cook Time
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95 minutes
20 servings 35 minutes
Cook Time
95 minutes
Ingredients
Black beans
4 cups beans (black) uncooked
6 red onions diced
1 cup fresh garlic chopped
2 tablespoons cumin
1 tablespoon coriander
1 chipotle pepper remove before serving
1-1/2 carrots diced
2 teaspoons black pepper freshly ground
3 quarts water
1/2 bunch cilantro leaves picked and chopped
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Brown Rice
2 cups rice (brown) uncooked
1/2 cup onions diced
1/2 cup garlic fresh, chopped
1/2 teaspoon black pepper freshly ground
1 tablespoon soy sauce, low sodium
2 teaspoons cumin
5 cups water
Servings: servings
Units:
Instructions
Black Beans
1. Soak beans overnight, rinse, and drain. In a large stockpot, bring to a boil all
ingredients for black bean part of recipe, except cilantro. Then reduce heat, cover,
and simmer until beans are soft, about 1-1/2 hours.
2. When ready to serve, stir in cilantro. Remove chipotle.
Brown Rice
1. In a large nonstick medium-hot saute pan, saute rice with all ingredients, except
water, until garlic starts to brown. Add water & bring to a boil.
2. Reduce heat, cover, and simmer until rice is cooked through, about 40 minutes.
When done, combine with cooked black beans, or serve separately.
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Sources:
JAMA, 2005; 294: 2437.
New England Journal of Medicine, 2004; 350: 15.
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Archives of Internal Medicine, 2005; 165: 2671.
Archives of Internal Medicine, 1991; 151: 1389.
American Journal of Cardiology, 1997; 79: 1112
T. Colin Campbell, PhD, The China Study: Startling Implications For Diet, Weight
Loss and Long-Term Health, Benbella Books: 2005
British Medical Journal, 2000; 320: 861.
J Nutrition, 1997; 127: 1973.
Author, Eugenia Killoran
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