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Cholesterol Cures: From Almonds and Antioxidants to Garlic, Golf, Wine and Yogurt - 325 Quick and Easy Ways to Lower Cholesterol and Live Longer


This A-to-Z encyclopedia of more than 50 all-natural remedies for high cholesterol gives you simple, practical advice from more than 30 experts in cardiovascular health, including Dean Ornish, M.D., president and director of the Preventive Medicine Research Institute in Sausalito, California, and Peter O. Kwiterovich, Jr., M.D., director of the Lipid Research and Atherosclerosis Unit at Johns Hopkins University School of Medicine in Baltimore.. "You'll discover three vitamins that help you keep your arteries ...
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This A-to-Z encyclopedia of more than 50 all-natural remedies for high cholesterol gives you simple, practical advice from more than 30 experts in cardiovascular health, including Dean Ornish, M.D., president and director of the Preventive Medicine Research Institute in Sausalito, California, and Peter O. Kwiterovich, Jr., M.D., director of the Lipid Research and Atherosclerosis Unit at Johns Hopkins University School of Medicine in Baltimore.. "You'll discover three vitamins that help you keep your arteries clear; five ways to savor heart-healthy soy foods; new ways to cut fat - not flavor - from 20 can't-live-without dishes; how expert doctors and top chefs trim the fat from their own diets; stress reduction techniques that can benefit your heart; and a convenient 500-food fat and cholesterol counter to help you root out the fat in your diet.
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Editorial Reviews

Publishers Weekly - Publisher's Weekly
Promising cures, this quasi-encyclopedia delivers somewhat less than that, although what it does offer is worthwhile. Following the substantial introduction by Dr. William Castelli of the prestigious Framingham (Mass.) Cardiovascular Institute, hundreds of nuggets of practical advice from nutritionists and physicians and findings from researchers are gathered in 60 main entries, including Fish, Mediterranean Diet, Polyunsaturated Fat, Exercise and Weight Loss. Catchy subheadings encourage browsing, but cross-references are sparse and coverage is uneven: while desserts and television viewing have entries, there are none for niacin and fake fats such as Olestra. The final sections feature an earnest, fairly unappetizing 30-day menu plan designed to lower cholesterol by 30 points, and a 78-page fat and cholesterol counter for 500 foods. (May)
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Product Details

  • ISBN-13: 9780875962849
  • Publisher: Rodale Press, Inc.
  • Publication date: 8/15/1958
  • Pages: 339
  • Product dimensions: 7.00 (w) x 10.00 (h) x 2.00 (d)

Read an Excerpt

Chapter One

    According to data from the second National Health and Nutrition Examination Survey, average levels of HDL cholesterol were higher among drinkers than among abstainers, no matter what their age, sex or race. Also, as alcohol consumption increased, so did HDL levels—an average increase of 5.1 milligrams/deciliter for daily or weekly use. (This study suggests reducing your risk of coronary heart disease by means other than alcohol consumption, however.)

    For seven years, the Multiple Risk Factor Intervention Trial followed a subgroup consisting of 11,688 middle-age men who were at high risk for heart disease. During that time, those who consumed about two drinks per day (with each drink equal to 4 ounces of wine, 12 ounces of beer or 1.5 ounces of 80-proof spirits) had higher HDL levels than nondrinkers. This alcohol intake seemed largely responsible for a 22 percent reduced chance of death from heart disease, researchers said.

    Researchers at Kaiser Permanente Medical Center in Oakland, California, studied the alcohol consumption patterns of nearly 129,000 people. Those who had one to two drinks a day were 30 percent less likely to die from coronary heart disease than those who did not drink. But people who had six or more drinks a day had a 60 percent greater risk of death from noncardiovascular causes than nondrinkers.

    Dr. Kwiterovich and his colleagues had 56 men with low levels of HDL either drink one beer a day or abstain from alcohol. After two months, there were no differences in HDL levels between the two groups. But the beerdrinkers experienced a 10 percent increase in apoprotein A-I, the major protein component of HDL. This protein is believed to help extract cholesterol from the cells and move it to the liver for excretion. Alcohol also makes blood platelets less sticky, which cuts the risk of clot formation and reduces the risk of heart attack, and raises blood levels of an enzyme called tissue-type plasminogen activator, or tPA, which helps keep blood clots from forming.

    Researchers at Harvard Medical School and Brigham and Women's Hospital in Boston measured blood levels of tPA in 631 male doctors. These doctors—participants in the Physicians' Health Study, a study of 22,000 American doctors—gave blood samples and reported on their drinking habits. Researchers found that tPA levels rose with drinking frequency. The doctors who consumed two or more drinks a day had 35 percent higher levels of tPA than doctors who rarely or never drank. What's more, the doctors who drank more had significantly higher levels of HDL cholesterol than the doctors who didn't.

Booze: No Magic Bullet

    If you think that simply hoisting a beer stein or sipping your favorite Bordeaux will have a beneficial effect on your cholesterol level, think again. "Two glasses of wine a day will have a modest effect upon your HDL, and even that modest effect is beneficial," says Dr. Castelli. "But if you're looking for a magic bullet, this isn't it."

    Further, overimbibing to benefit your cholesterol level is risky, say experts. "Alcohol is like coffee—it has some theoretical benefits and some potential risks," says Neal Barnard, M.D., president of the Physicians Committee for Responsible Medicine in Washington, D.C. Risks include developing certain cancers and provoking cardiac arrhythmias, cirrhosis of the liver and high blood pressure, says Dr. Castelli.

    "It appears that women have an increased risk of breast cancer from increased alcohol consumption, even at the moderate levels recommended as potentially beneficial for heart disease," says Marla Mendelson, M.D., assistant professor of medicine at Northwestern University Medical School in Chicago. "So women who have a significant risk of developing breast cancer have to think twice about drinking."

    There are other issues to consider. "If you have high blood pressure, alcohol can raise it more," says Frederic J. Pashkow, M.D., cardiologist at the Cleveland Clinic Foundation in Cleveland and author of 50 Essential Things to Do When the Doctor Says It's Heart Disease.

    What's more, alcohol can actually raise triglycerides by lowering the concentration of an enzyme used to break them down. "Even having a glass of wine with dinner every night can substantially raise triglycerides in people who are overweight or who have hereditary triglyceride problems," says Thomas Bersot, M.D., associate professor of medicine at the University of California, San Francisco.

    The bottom line? If you choose to imbibe, do so in moderation—and if you don't drink, don't start, says Margo Denke, M.D., associate professor of medicine in the Center for Human Nutrition at the University of Texas Southwestern Medical Center at Dallas.

    Dr. Barnard agrees. "I suggest that people follow a low-fat diet. I'm not sure that adding alcohol to that would be helpful."

    See also Grape Juice, Wine

Excerpted from Cholesterol Cures by Richard Trubo and the Editors of PREVENTION Magazine. Copyright © 1996 by Rodale Press, Inc.. Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

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Table of Contents

Introduction: Your Cholesterol-Reducing Action Plan 1
Alcohol: Making an Informed Decision 9
Almonds: Food of the Gods 12
Antioxidants: The Plaque-Attacking Cardio-nutrients 15
Apples: Put the Crunch on Cholesterol 20
Avocados: This "Fat" Fruit Fights Cholesterol 22
Barley: Full of Fiber - And Flavor 25
Beans: Mean Heart-Smart Cuisine 28
Beta-Carotene: Crunch a Carrot, Collar Heart Disease 31
Calcium: The Multi-talented Mineral 36
Canola Oil: The Lightest of All 40
Carrots: Fight Cholesterol with Fiber Power 42
Chicken: A Decent Choice Made Better 44
Chili Peppers: Fire Up Your Blood Fats 47
Chromium: Big Benefits from a Mighty Mineral 50
Coffee Control: Enjoy Your Java in Moderation 53
Complex Carbohydrates: Eat Your Fill without Filling Your Arteries 57
Cooking: From the Frying Pan into the Steamer 62
Desserts: Sweet Satisfaction - Guaranteed 67
Eggs: You Don't Have to Give Them Up 70
Exercise: Work Your Body, Boost Good Cholesterol 74
Fiber: Give Your Arteries the All Clear 79
Fish: The Brain Food That's Good for Your Heart 83
Flaxseed: Small but Mighty 89
Fruit: Bananas, Berries and Other Fiber-Full Favorites 92
Garlic: A Pungent Plaque Attacker 96
Golf: Another Heart-Healthy "Green" 99
Grapefruit: The Secret Is in the Pectin 101
Grape Juice: The Teetolalers' Toast of Choice 104
High-Fiber Cereals: Winning the Grain Game 106
Lean Meat: The Red Scare Is Over 109
Low-Fat and Nonfat Cheeses: Slice Away Fat, Not Flavor 113
Low-Fat Diet: The Ultimate Eating Plan 117
Margarine: Avoid the Great Trans Wreck 122
Meal Frequency: Nibble Away at High Cholesterol 126
Mediterranean Diet: Eat Like Zorba to Heal Your Heart 129
Monounsaturated Fat: All Fats Are Not Created Evil 135
Mushrooms: Take a Tip from the Japanese 137
Oats: Brimming Bowls of Goodness 140
Olive Oil: The Leading Good-for-You Fat 142
Onions: The Benefits of a Good Cry 146
Pectin: The King Fiber 148
Polyunsaturated Fat: It's Rated Second Best 150
Popcorn: The Four-Star Snack 152
Psyllium: This Natural Laxative Has Other Powers 155
Skim Milk: It Does a Body Good 157
Smoking Cessation: How to Kick Butts 160
Soy Foods: From Fad to Phenomenon 164
Stress Management: The No-Sweat Cure 168
Tea: Get It While It's Green 173
Television Viewing: The Plight of the Couch Potato 175
Triglyceride Control: Taming the Forgotten Blood Fat 178
Vegetables: Recapture Your Salad Days 182
Vegetarian Diet: Simple, Nutritious and Tasty, Too 185
Walking: The Ultimate Exercise 189
Walnuts: Modern Benefits from an Ancient Food 192
Weight Loss: Drop Pounds, Drop Cholesterol 196
Wheat Germ: Sprinkle It On, Mix It In 199
Wine: Research Worthy of a Toast 201
Yoga: The Great Stress Reducer 206
Yogurt: A Low-Fat Treat with Culture 208
The Breakthrough Menu Plan: Cut Cholesterol 30 Points in 30 Days 211
500-Food Fat and Cholesterol Counter: Root Out the Fat in Your Food 243
About the Author 314
Index 315
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  • Anonymous

    Posted April 9, 2000

    Good advice but rather unappealing menus

    Although this book offers sound and practical advice from physicians, nutritionists, and researchers, I was disappointed with its 30-day menu plan because the recommended meals, their nutritional value notwithstanding, are for the most part rather unappealing when compared to equally healthful but better-tasting choices available elsewhere. When I plan my own weekly menus, health is of course a major consideration, but my first priority is always taste. Since I am unwilling to renounce the joys of eating well, I want dishes that satisfy my love of flavorful, exciting food. Therefore, while I find this book very useful for its nutritional guidelines, when it comes to menu choices I turn to cookbooks that contain recipes for dishes that are not only healthful but also taste great. Fortunately there are a number of such books available, two prime examples being 'Recipes and Remembrances from an Eastern Mediterranean Kitchen' and 'The Book of Yogurt,' both by Sonia Uvezian. Interestingly, I discovered this author in an issue of Prevention Magazine dating from the late 1970s, which featured recipes from her now-classic 'Cooking from the Caucasus,' a work that was recommended by physicians from prestigious medical institutions. Her superb yogurt book taught me how to cut fat by substituting yogurt for cream cheese, sour cream, whipped cream, and even mayonnaise, thus allowing me to put otherwise rich dishes from appetizers to desserts back into my life, with the added benefits of better nutrition and, almost always, superior flavor.

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