Diet to Lower Cholesterol

Gabe Mirkin, M.D.

It takes only two weeks for a diet to lower cholesterol as much as it
is going to do.

You lower cholesterol by replacing saturated fat with polyunsaturated
fat and by restricting refined carbohydrates found in bakery products,
pastas and sugar-added foods and drinks. Many doctors think that it
takes months for a cholesterol-lowering diet to work, but a study from
New Zealand confirms many others, to show that it takes only two weeks
for a diet to give you maximum cholesterol lowering.

If you have a high cholesterol, go on a diet that restricts saturated
fats in meat and chicken and whole milk products; partially
hydrogenated fats in many bakery products, prepared foods and solid
oils; and refined carbohydrates in bakery products, pastas, and sugar-
added foods. Increase your intake of vegetables, fruits, whole grains,
seeds and beans. You'll find full instructions in my two-weekShow Me!
Diet. Then ask your doctor to recheck your cholesterol. If it is not
normal in two weeks, you may need to take medication.

The best diet to lower cholesterol is the same as one designed to
lower blood pressure. This way of eating is the all-around best for
controlling cholesterol, diabetes, blood pressure and weight.

Maximal response to a plasma cholesterol-lowering diet is achieved
within two weeks. Nutrition Metabolism and Cardiovascular Diseases,
2002, Vol 12, Iss 5, pp 291-295. L Hodson, CM Skeaff, JE McKenzie.
Skeaff CM, Univ Otago, Dept Human Nutr, POB 56, Dunedin, NEW ZEALAND

SOURCE: http://www.drmirkin.com/heart/1836.html

The SHOW ME! Diet

If you would like to find out whether you are one of the 80 percent of
people who can control high blood pressure and/or cholesterol with
diet alone, follow the SHOW ME! Diet for TWO WEEKS. Then re-check your
cholesterol, triglycerides and blood pressure. You'll probably also
find that you have lost several pounds. For a full explanation of the
program and the research behind it, read The Healthy Heart Miracle.

The only foods you eat on the SHOW ME! diet are oatmeal for breakfast,
and whole-meal salads ("Mix & Match Salads") for lunch and dinner. But
you won't need to go hungry, because you decide on the portion size.
Don't stuff yourself, but eat until you are comfortably full and
satisfied. If you prefer frequent small meals and snacks, that's fine,
too; just divide your salads up and eat as often as you like. You can
also have oatmeal at other times of the day if you wish.

BREAKFAST INSTRUCTIONS: Use a long-cooking oatmeal (rolled, steel cut,
Scottish or Irish style oats.) Do not use quick-cooking or instant
types. To save time, cook up a large batch -- enough for several days
or a week -- following the package instructions. Store the leftovers
in a refrigerator container, and reheat each day's portion in a
microwave dish.

Flavor your oatmeal with a little cinnamon or nutmeg, and add a
handful of raisins or other dried fruit to the pot if you wish. You
may also add fresh fruit - up to one cup of the fruit of your choice -
but eat the fruit WITH the oatmeal, not alone as a snack.

Note: If you cannot eat oatmeal for some reason, substitute brown rice
or another whole grain, flavored and served the same way as oatmeal.
Look for brown rice with at least 3 grams of fiber. Or try Kashi
Breakfast Pilaf, a mixture of whole grains that is widely available
and delicious.

If you like milk on your oatmeal, use skim milk, nonfat yogurt, or a
low-fat soy milk or other vegetarian milk. Do not drink it as a
beverage; this is for your oatmeal only.

BEVERAGES: For breakfast, lunch, dinner, and anytime in between,
beverages must contain NO calories. Use water (plain, flavored, or
bubbly; tap water is fine), tea, or any other calorie-free drink you
like.