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APRIL 19, 2004
Diet Alone Might Do The Trick Before I filled my prescription, I tried cutting fat and adding fiber The physical was routine enough, and I thought I was in good health until I received my blood-test results. Total cholesterol was 260, and LDL cholesterol was 187 -- 30% and 43% higher than maximum recommended levels. Oh, and by the way, my doctor wanted to start me immediately on Crestor, the newest cholesterol-lowering drug. Upset, I called the doctor. "Can't I do this by diet?" I asked. At 52, I had no other risk factors, and it was my first high reading. "It's very hard, and most people can't," he replied. I took that as a challenge, and three months later, I got far better results: total cholesterol, 190, with LDL 124. "Perfect," my doctor scribbled on the report -- and I tossed out the prescription. Even better, I lost 15 pounds. A FEW SMART STEPS I admit i wasn't sure if I could avoid medication. I already ate mainly poultry and fish and avoided greasy foods. I was also doing strength training three days a week and cardio-fitness three days, sometimes four. How much more could I do? Chatting with friends and family yielded mixed signals. A few told me they had failed to lower cholesterol through diet; others asked why I would even try. "I take Lipitor, eat whatever I want, and my cholesterol is fine," one lunch companion confided. Still, I pushed ahead. I cut out or severely cut back on foods high in cholesterol or saturated fat, such as beef, butter, whole milk, cheese, and baked goods. I still indulge my weakness for ice cream, but less often and in low-fat versions. The bigger change was adding unsaturated fats and foods high in soluble fiber, which are known to cut LDL cholesterol. I began eating non-instant oatmeal for breakfast, sprinkling fiber-rich ground flaxseeds on top. The flax also gives me the omega-3 fatty acids that are in some fish. At lunch or dinner, I have beans or lentils, in a soup, stew, or salad. When possible, I sub brown rice for white and opt for whole-grain breads. And when I snack, I grab dried fruit or unsalted almonds. I don't feel deprived, and I believe I can stick to this regimen -- though the aroma of pizza is still awfully tempting. Were my results a fluke? Last summer, the Journal of the American Medical Association reported that a diet low in saturated fat and high in soy, almonds, and soluble fiber reduced LDL levels 28.6% in just four weeks. A cholesterol test should be accurate within 3% and a person's level may vary by 12% day to day, says Dr. William E. Tarr, medical director for the Quest Diagnostics lab, which did my tests. I'm satisfied my lab results reflected reality. I was ready to take drugs if necessary. For some people, diet alone won't work. But you won't know unless you try.  By Jeffrey M. Laderman Get BusinessWeek directly on your desktop with our RSS feeds.  Add BusinessWeek news to your Web site with our headline feed. Click to buy an e-print or reprint of a BusinessWeek or BusinessWeek Online story or video. To subscribe online to BusinessWeek magazine, please click here. Learn more, go to the BusinessWeekOnline home page  | | |
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