ZOE Science & Nutrition Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry
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Nov 12, 2024 In this engaging discussion, Professor Sarah Berry, a leading expert in cardio-metabolic health, dives into how diet can dramatically influence cholesterol levels. She elaborates on the benefits of the Mediterranean diet, rich in fruits, vegetables, and healthy fats, as a sustainable choice for heart health. Misconceptions about dietary fats are debunked, emphasizing quality over quantity. Sarah also shares practical tips for making smart dietary swaps to promote better cholesterol management, urging listeners to rethink their eating habits for improved cardiovascular health.
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Portfolio Diet Effectiveness
- The Portfolio Diet, replacing foods with cholesterol-lowering alternatives (soy protein, plant sterols, nuts, and soluble fiber), can reduce cholesterol by 30%.
- This is comparable to statins, but the diet's complexity makes it more of a scientific demonstration than a practical long-term solution.
Mediterranean Diet: A Sustainable Approach
- Consider the Mediterranean diet as a sustainable alternative to the Portfolio Diet for lowering cholesterol.
- While less drastic, it allows for more food enjoyment and flexibility.
Impact of Dietary Cholesterol vs. Saturated Fat
- Dietary cholesterol has minimal impact on blood cholesterol levels.
- Saturated fats, especially in red meat, processed foods, and some dairy, significantly raise blood cholesterol.