Disease Proof

Food Scoring Guide: Weight Loss and Cholesterol

When you drop body fat, your cholesterol lowers somewhat. But when you reduce animal protein intake and increase vegetable protein intake, your cholesterol lowers dramatically. In fact, when a high-fiber, high-nutrient, vegetable-heavy diet was tested in a scientific investigation, it was found to lower cholesterol even more than most cholesterol-lowering drugs.1 As you eat more vegetables and fewer animal products, the nutrient density of your diet will go up automatically. Vegetables not only contain adequate protein, they have no saturated fat or cholesterol, and they are higher in nutrients per calorie than any other food. You can achieve your ideal weight and slow the aging process with a high phytochemical intake. So eat more vegetables!

The cholesterol-lowering effects of vegetables and beans (high-protein foods) are without question. However, they contain an assortment of additional heart disease-fighting nutrients independent of their ability to lower cholesterol.2 They fight cancer, too. Cancer incidence worldwide has an inverse relation with fruit and vegetable intake.3 If you increase your intake 80%, the risk of getting cancer drops 80%.
1. Jenkins DJ: Kendall CW; Popvich DG; et al. “Effects of a very high-fiber vegetable, fruit and nut diet on serum lipids and colonic function.” Metabolism 2001:50(4);494-503.

2. Forman D; Bulwer BE. “Cardiovascular disease: optimal approaches to risk factor modification of diet and lifestyle.” Curr Treat Options Cardiovasc Med 2006;8(1):47-57.

Bazzano LA; Serdula MK; Liu S. “Dietary intake of fruits and vegetables and risk of cardiovascular disease.” Curr Atheroscler Rep 2003;5(6):492-9.

3. Mai V; Kant AK; Flood A; et al. “Diet quality and subsequent cancer incidence and mortality in a prospective cohort of women.” Int J Epidemiol 2005;34(1):54-60.

Martinez ME. “Primary prevention of colorectal cancer: lifestyle, nutrition, exercise.” Recent Results Cancer Res 2005;166:177-211.

Giovannucci E. “Modifiable risk factors for colon cancer.” Gastroenterol Clin North Am 2002;31(4):925-43.
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