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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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