The Asian Superfood Is Best To Reduce Cholesterol

We feed soybeans to chickens. But in Asian countries, people eat soybeans as well as soy foods such as tofu nearly every day. These foods contain compounds that help lower cholesterol, and this may explain, at least in part, why cholesterol levels in Japan are so much lower than they are here in the United States.

? Studies have shown that replacing protein from animal sources with about 1 ounces of soy protein a day can lower total cholesterol by 9 percent. It lowers dangerous LDL cholesterol even more, by 13 percent.

? Tofu and other soy foods contain compounds called phytoestrogens. Researchers believe that these compounds help transport LDL cholesterol from the bloodstream to the liver, where it's broken down and excreted. They also may prevent the LDL from oxidizing making it less likely to clog the coronary arteries.

? To get the cholesterol-lowering benefits of soy, you need to eat two or three servings of soy foods a day.

? Garlic-lovers say that you can't eat too much of the "stinking rose," and it seems that they're right. Research suggests that this pungent bulb can significantly lower cholesterol. Garlic contains a compound called allicin that changes the way in which the body uses cholesterol.

? When Dr. Warshafsky analyzed data from five of the most reliable scientific studies on garlic and cholesterol, he found that eating one-half to one clove of garlic per day lowered blood cholesterol an average of 9 percent.

? When using garlic it's a good idea to mince or crush it, since this releases more of the allicin. Even if you eat a lot of garlic, however, don't count on it to be a magic bullet against cholesterol. Eating garlic on top of a diet high in saturated far and cholesterol is unlikely to do you any good.

? Fish is important article in Asian food as it is also low in calories and saturated fat, making it a perfect addition to a cholesterol-reducing diet. To get the maximum benefits from omega- 3's, plan on eating 3 to 4 ounces of fish two times a week.

? Salmon, tuna, and other fish contain fats called omega-3 fatty acids, which have been shown to lower triglycerides. In a study at the University of Western Australia in Perth, two groups of men followed a low-fat diet. Those in one group ate a variety of protein foods, while those in the second group ate 3 to 5 ounces of fish a day. After three months, men in both groups had drops in cholesterol. But the men who are fish also experienced a 23 percent reduction in triglycerides.