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*** Good Health—What Can You Do About It?
Cut Down the Fat
A high level of cholesterol, a fatty alcohol, in the blood is directly related to a high risk of heart disease. Those with heart disease or a family history of it, and those who want to minimize the risk, would do well to keep blood cholesterol at a safe level. What can be done?
The first line of defense usually recommended is to follow a diet low in cholesterol, found in all animal foods, such as meats, eggs, and dairy products, but not in plant foods. Recent studies have found, however, that eating cholesterol-rich foods alone has only a moderate effect on one’s blood cholesterol level. But if the diet is also rich in saturated fats (such as animal fats, vegetable shortening, and palm and coconut oils), the rise in blood cholesterol is considerable in most people. Thus, the emphasis nowadays is ‘cut down on fat.’ Eat less and leaner meat, cut out the visible fat, remove the skin from poultry, and limit consumption of egg yolks, whole milk, hard cheeses, and processed foods that contain palm or coconut oil.
While saturated fats have the tendency to raise the blood cholesterol level, unsaturated liquid oils (olive, soybean, safflower, corn, and other vegetable oils), fatty fish, and shellfish work just the opposite. Some of these may even help to raise the relative amount of a so-called good cholesterol, the HDL (high-density lipoprotein), in the blood or lower the level of the damaging kind of cholesterol, the LDL (low-density lipoprotein).

** Eat More Fiber
Cutting down on fat is only part of the story. Highly refined and processed foods—loaded with white flour, sugar, chemical additives, and so forth—are totally deficient in fiber. The result is the so-called civilized diseases: constipation, hemorrhoids, hernia, diverticulosis, colorectal cancer, diabetes, heart disease, and others. “Men with a low intake of dietary fiber had a three times higher risk of death from all causes than men with a high intake,” says a report in Lancet.
Dietary fiber plays its role in two ways. It absorbs water as it moves through our digestive system, and it passes through our digestive tract quickly. Health experts feel that it takes with it many of the harmful agents and speeds up their removal from the body. Some soluble fibers are found to hold down the sugar and LDL cholesterol levels in the blood—a boon for diabetics and heart patients.
How can you benefit from this knowledge about fiber? If possible, increase the proportion of fruits, vegetables, and whole-grain products in your diet. Switch from white to whole-wheat bread and add whole-grain cereal to the breakfast table. Beans are also an excellent source of fiber. And starch—potatoes and rice—may have anticancer properties.
There are, of course, many other aspects of your diet that affect your health. However, cutting fat and increasing the fiber are the two areas in most people’s diet needing urgent attention.