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fat smash diet/lowering cholesterol

Hi, I am about to start phase one of the fat smash diet. I know obviously that losing weight normally lowers cholesterol. I have been on medications that are supposed to lower cholesterol but really didnt have any significant results. I also am on synthroid for my thyroid. I just want to make sure before starting this diet that it is indeed good for helping to lower cholesterol.

Sat. Sep 8, 9:42pm

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if you truly lower your saturated fat intake and really increase the fruits, veggies and legumes, you stand a good chance of lowering cholesterol. I'd recommend a site called there is a lot of information there about how specific foods might help lower cholesterol.

Saturday, September 08, 2007, 10:03 PM

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how a pear helps you lower cholesterol

thanks for the site- I love pears and found this on

"Pear's fiber does a lot more than help prevent constipation and ensure regularity. Fiber has been shown in a number of studies to lower high cholesterol levels, good news to people at risk for atherosclerosis or diabetic heart disease. Fiber in the colon binds to bile salts and carries them out of the body. Since bile salts are made from cholesterol, the body must break down more cholesterol to make more bile, a substance that is also necessary for digestion. The end result is a lowering of cholesterol levels. "


Saturday, September 08, 2007, 10:33 PM

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apples and lowering cholesterol

Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fiber.

Apple's two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke.

Apple's insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as apples, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

LDL cholesterol isn't the only harmful compound on apple's removal list. Pectin grabs toxins like the heavy metals lead and mercury, and ushers them out of the body. Both the soluble and insoluble fibers in apples have cancer-protective activity since they relieve constipation and send potentially toxic substances out with the stools.

When it comes to bowel regularity, apple's two types of fiber tackle the job-no matter what it is. Both the insoluble fiber in apples and their soluble fiber pectin help relieve constipation (thus helping to prevent diverticulosis and colon cancer). The insoluble fiber works like roughage, while the pectin, which is found primarily in the skin, acts as a stool softener by drawing water into the stool and increasing stool bulk. On the other hand, because pectin firms up an excessively loose stool, it's also used to treat diarrhea.


Saturday, September 08, 2007, 10:35 PM

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oats and lowering cholesterol

this is another food you can eat unlimited amounts on Fat Smash:

A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.


Saturday, September 08, 2007, 10:38 PM

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oats is not unlimited on the plan. its a cup of oats a day. fruits and veggies are unlimited good luck on the plan.. fat smashers unite is a awesome team full of supportive people..

have fun smashing.

Sunday, September 09, 2007, 2:47 AM

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