Numerous studies have demonstrated that single nutrients or compounds extracted from foods, such as saturated fat, cholesterol, dietary fiber, and phytochemicals, influence cholesterol levels and heart disease risk. We set out to test, instead, the effect of real, whole foods as part of a plant-based diet rich in whole grains, nuts and sun-dried raisins on total cholesterol and lipoproteins.

Fifteen healthy adults with high blood cholesterol consumed their usual diet for one week, and their blood cholesterol and lipoproteins were measured. After this period, they were instructed to consume a plant-based diet based on whole and unrefined foods for four weeks with daily set amounts of olive oil, nuts, nut butters, sunflower seeds, legumes, whole grain and raisin breads, and 3 oz of sun-dried raisins. At the end of the study the blood measurements were repeated.

Although total fat did not change with the plant-based diet, saturated fat was greatly reduced while monounsaturated fat increased, dietary cholesterol dropped and dietary fiber more than doubled. The results of the blood analyses showed that the plant based diet caused significant reductions in total cholesterol and "bad cholesterol."

From these findings we can derive that sun-dried raisins can be consumed as part of cholesterol-lowering plant-based diets, rich in whole, unrefined and minimally processed foods.

Bruce B, Spiller GA and Farquhar JW. Effects of a plant-based diet rich in whole grains, sun-dried raisins, and nuts on serum lipoproteins. Veg Nutrition: An International Journal 1(2):58-63, 1997.

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