Go green to reduce cholesterol

Two new studies combine to reduce the risk of heart disease, with a boost to brain health.

First, cholesterol - the bad kind. Ditching butter and reducing red meats to lower LDL levels is old advice; this time the research suggests adding something: plant-based foods. That means more than a hefty salad at dinner; soy products, fiber, and nuts do the trick too.

Canadian researchers recruited high-cholesterol subjects and compiled data from more than 400,000 middle-aged men and women. The study published this month in the Journal of the American Medical Association reported a 13 percent decrease in LDL levels (and a 10 percent decrease in risk of heart attack within 10 years) within six months for those whose diet included more plant-based foods.

Rather than measuring amounts of plant-based sterols, researchers recommend swaps, such as a bran cereal with berries and soy milk instead of a cream cheese-topped bagel for breakfast. Plants are low in bad carbs and high in good carbs, also correlated with lowering cancer risk. Another benefit to adding plant-based foods is that more fiber aids weight loss.

The second study adds an element to what we already know, that too much salt and too little exercise are bad. Old news is that, especially taken in combination, they lead to heart disease. Now we know they can also lead to brain disease.

For three years University of Toronto researchers measured salt intake and physical activity levels of 1,262 men and women aged 67 to 84. Those with the highest sodium intake and lowest exercise showed poorer cognitive performance than those with the opposite lifestyle. Even those who had relatively sedentary habits, but very low salt intake (about two teaspoons daily), showed no mental decline. The findings appear in the journal Neurobiology and Aging.

The message: If you want to stay sharp as you get older, get off the couch and ditch the salty snacks. More than 4 million adults in the U.S. have dementia. That number is expected to increase as baby boomers continue to age.

Sholeh Patrick is a columnist for the Hagadone News Network. Email [email protected]