| We feed soybeans to chickens. But in Asian countries, | | | | When Dr. Warshafsky analyzed data from five of |
| people eat soybeans as well as soy foods such as | | | | the most reliable scientific studies on garlic and |
| tofu nearly every day. These foods contain | | | | cholesterol, he found that eating one-half to one clove |
| compounds that help lower cholesterol, and this may | | | | of garlic per day lowered blood cholesterol an average |
| explain, at least in part, why cholesterol levels in Japan | | | | of 9 percent. |
| are so much lower than they are here in the United | | | | When using garlic it's a good idea to mince or |
| States. | | | | crush it, since this releases more of the allicin. Even if |
| Studies have shown that replacing protein from | | | | you eat a lot of garlic, however, don't count on it to be |
| animal sources with about 1 ounces of soy protein a | | | | a magic bullet against cholesterol. Eating garlic on top |
| day can lower total cholesterol by 9 percent. It lowers | | | | of a diet high in saturated far and cholesterol is unlikely |
| dangerous LDL cholesterol even more, by 13 percent. | | | | to do you any good. |
| Tofu and other soy foods contain compounds | | | | Fish is important article in Asian food as it is also |
| called phytoestrogens. Researchers believe that these | | | | low in calories and saturated fat, making it a perfect |
| compounds help transport LDL cholesterol from the | | | | addition to a cholesterol-reducing diet. To get the |
| bloodstream to the liver, where it's broken down and | | | | maximum benefits from omega- 3's, plan on eating 3 |
| excreted. They also may prevent the LDL from | | | | to 4 ounces of fish two times a week. |
| oxidizing making it less likely to clog the coronary | | | | Salmon, tuna, and other fish contain fats called |
| arteries. | | | | omega-3 fatty acids, which have been shown to lower |
| To get the cholesterol-lowering benefits of soy, | | | | triglycerides. In a study at the University of Western |
| you need to eat two or three servings of soy foods a | | | | Australia in Perth, two groups of men followed a |
| day. | | | | low-fat diet. Those in one group ate a variety of |
| Garlic-lovers say that you can't eat too much of | | | | protein foods, while those in the second group ate 3 to |
| the "stinking rose," and it seems that they're right. | | | | 5 ounces of fish a day. After three months, men in |
| Research suggests that this pungent bulb can | | | | both groups had drops in cholesterol. But the men who |
| significantly lower cholesterol. Garlic contains a | | | | are fish also experienced a 23 percent reduction in |
| compound called allicin that changes the way in which | | | | triglycerides. |
| the body uses cholesterol. | | | | |