Ask the Dietitian: Allies in the fight against cholesterol

By STEPHANIE TOBER

© St. Petersburg Times,
published October 3, 2001

Question: I heard that oatmeal, red wine and soy are all good for lowering cholesterol. Is this true?

Answer: Oats are a good source of beta blucan, a type of soluble fiber, which helps lower total and LDL (low-density lipoprotein, sometimes called "bad" cholesterol). It works by binding with cholesterol in the intestinal tract, thus preventing cholesterol from being absorbed into your bloodstream; the cholesterol is eliminated in waste. A daily serving of 11/2 cups of cooked oatmeal is an appropriate amount to reduce cholesterol levels.

Red wine contains a substance called a flavonoid. Flavonoids are found on the skin of the grapes. Quercetin, a type of flavonoid, protects LDL cholesterol from oxidation and helps to prevent blood clots. (High alcohol consumption increases the risk of stroke, certain types of cancer, accidents and birth defects for unborn children.)

Soy protein lowers LDL cholesterol levels and increase HDL (high-density lipoproteins or "good" cholesterol), although the exact mechanisms of soy protein's effect on cholesterol production is not yet understood. The Food and Drug Administration in 1999 approved a dietary health claim for soy foods to be used on food labels regarding the association between the consumption of soy protein and reduced risk of heart disease. Soy can be consumed in the form of tofu, tempeh, miso, soy milk, soy nuts, soy yogurt and soy cheese.

From oil to solid

Question: What is hydrogenated oil?

Answer: Hydrogenation is the process by which an oil is made solid. You usually see hydrogenated vegetable oil as an ingredient in baked products. Manufacturers use this ingredient to extend the shelf life of the food product. However, health experts recommend eliminating hydrogenated oil, a trans-fatty acid, from our diets. Trans-fat is considered worse than saturated fat and is known to lower HDL ("good" cholesterol) and raise LDL ("bad" cholesterol) levels. These changes may increase the risk of cardiovascular disease.

- Dietitian Stephanie Tober welcomes your questions about nutrition and will respond to those of general interest in future columns. Sorry, she can't take phone calls or answer individual requests. Send questions to her in care of Taste, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731, or e-mail her at Tsprober@aol.com. Please include your name and city of residence.

© 2006 • All Rights Reserved • Tampa Bay Times
490 First Avenue South • St. Petersburg, FL 33701 • 727-893-8111

Contact the Times | Privacy Policy
Standard of Accuracy | Terms, Conditions & Copyright