Veggie Blog

The old version of this post was called “The Best Low Cholesterol Diet Plan,” and it made several large claims: that eating vegetables and soy can be just as effective as medicine, that a vegetarian diet can cut cholesterol by a third in a month, and that a plan followed “religiously” can lower it by 29 percent. Some of those numbers come from a real study, but they describe a tightly controlled trial and not what most people see at home. Here is a more careful version of the same advice, with the targets that official health agencies use.

Why does diet matter for cholesterol?

High LDL (“bad”) cholesterol raises the risk of heart disease and stroke, as our post on what cholesterol is and why too much is a problem explains. The National Heart, Lung, and Blood Institute says that the Therapeutic Lifestyle Changes (TLC) and DASH eating plans can help you lower LDL. They encourage limiting saturated fats from fatty cuts of meat, dairy products and desserts, eating whole grains, fruits and vegetables instead of refined carbohydrates, eating a variety of nuts and preparing foods with little or no salt.

What are the numbers to aim for?

MedlinePlus describes the TLC diet like this: no more than 25 to 35 percent of your daily calories should come from fat, and less than 7 percent of your calories should come from saturated fat. It also advises less than 200 mg of dietary cholesterol a day for people trying to lower their cholesterol, and 10 to 25 grams of soluble fiber a day. The old post’s “reduce saturated fat by seven percent” was a garbled version of that 7 percent limit. For everyone else, the Dietary Guidelines for Americans say less than 10 percent of calories from saturated fat and less than 2,300 mg of sodium a day. The old post gave 2,400 mg, an older figure, so I replaced it.

Which foods help most?

The old post’s food list holds up: oatmeal and oat bran, fruit, beans, nuts, soy foods and vegetables. MedlinePlus lists oatmeal and oat bran, apples, bananas, oranges, pears, prunes and legumes as high in soluble fiber, which helps prevent your digestive tract from absorbing cholesterol. For fats, it suggests swapping saturated fat for lean meat, nuts and unsaturated oils such as canola, olive and safflower. Our post on eating to lower cholesterol with oats, fruit, beans and healthy fats has practical ideas.

Can food work as well as medicine?

For some people it can come close, but not for everyone, and this is where the old post went too far. The study behind the “29 percent” figure was by Jenkins and colleagues and was published in JAMA in 2003. It followed 46 adults with high cholesterol for four weeks. Those on a “portfolio” diet of plant sterols, soy protein, viscous fiber and almonds, low in saturated fat, saw their LDL drop by 28.6 percent, compared with 30.9 percent in those taking the statin lovastatin and 8.0 percent in those on a low-fat control diet. That is a real result, but it came from a strict plan over four weeks, and most people find that hard to keep up. The old claim that a vegetarian diet cuts cholesterol by one-third in a month is not supported by this study, so I removed it. If your doctor has prescribed a statin, keep taking it and use food as an addition. See our post on what statins do.

What might a day of eating look like?

The old post gave a sample day: soymilk and oat bran cereal with chopped fruit and almonds, oatmeal bread and jam for breakfast, bean soup with soy cold cuts and fruit for lunch, and a vegetable and tofu stir-fry for dinner. That is a reasonable pattern. A few cautions: check labels for sodium and trans fat, because processed soy deli slices, margarine and canned bean soup vary a lot (this is general label-reading advice, not a figure from a study).

What else should you do?

Food is only part of it. Regular physical activity also belongs in the plan; see exercise and cholesterol. NHLBI also recommends getting your cholesterol checked and talking with your health care provider about treatment, which may include medicine. For the official guidance, read How to lower cholesterol with diet on MedlinePlus and the NHLBI page on treatment.

Walk into almost any gym or yoga studio in the United States and the class on offer will be some form of hatha yoga. The old version of this post said so, but the text was too garbled to follow. Here is a clear guide to the branches of yoga, what “hatha” means in practice, and what happens in a typical class.

What are the branches of yoga?

Yoga is traditionally described as having several paths. Bhakti yoga is the yoga of devotion, jnana yoga is the yoga of knowledge, and karma yoga is the yoga of selfless action. Hatha yoga is the branch that works with the body through postures and breathing. In the United States, as the National Center for Complementary and Integrative Health puts it, yoga typically emphasizes physical postures (asanas), breathing techniques (pranayama) and meditation. That is why most people meet hatha yoga first.

Is hatha yoga a single style?

Not really. Harvard Health describes hatha as a combination of many styles and says it is one of the most popular. The old post listed examples ranging from exercise-intense power yoga to the gentle chair poses used in Svaroopa yoga. Because the word covers so much, two classes both called “hatha” can feel very different. NCCIH notes that yoga styles range from gentle practices to physically demanding ones, and the 2018 U.S. Physical Activity Guidelines distinguish between more meditative hatha yoga and active forms such as vinyasa or power yoga.

What happens in a typical class?

Harvard Health gives a simple outline: a hatha class usually begins with pranayama, controlled breathing exercises, then moves through a series of asanas, or postures, and ends with savasana, a resting period. The old post described a one-hour class that started with a group breath or a shared “om,” included a quick series of movements and a long stretch, and finished with about 20 minutes of lying down. That structure is common, though the exact timing varies by teacher. Many studios have no mirrors, so students can focus on what they feel rather than how a pose looks.

What does that final rest feel like?

The old text described students in the closing relaxation: some going through to-do lists in their heads, some asleep, and some in a very calm, aware state. All of these are normal. The final rest is not a test, and you cannot do it wrong. If you find it hard to lie still, our post on before you start yoga: warm-up, breathing and listening to your body offers simple ways to ease into it.

Does hatha yoga count as exercise?

It can, but it depends on the class. The Physical Activity Guidelines for Americans list active forms of yoga, such as vinyasa or power yoga, as moderate-intensity activity. They describe hatha yoga as more meditative and note that some forms of yoga can count toward muscle-strengthening. A slow, restful class is valuable for stress and flexibility but may not give you the 150 to 300 minutes of moderate aerobic activity that adults are advised to get each week, so many people combine it with walking or other cardio.

The old post also said that yoga builds flexibility, strength, stamina and better circulation. Flexibility and strength are reasonable to expect from a regular practice, but I could not find good evidence for the claim about circulation, so I have left it out. Another claim, that integral yoga is “not religious,” is a matter of the individual studio. Ask the teacher what the class includes before you go.

How do you choose a class?

Start with the label “beginner” or “gentle hatha,” and look for a teacher who explains each pose and offers alternatives. Avoid extreme poses such as headstands in your first weeks, as NCCIH advises. Our guide to the basic postures and their variations shows what to expect in your first few classes, and what yoga is covers the background.

Many people who start yoga say it feels different from the gym. One woman quoted in the original version of this post described aerobics classes and exercise machines as a torture chamber and yoga as a welcome change. That old article also described yoga as part of a wider “mind-body” movement that includes tai chi and qigong. This rewrite follows that idea and checks what the research says about all three.

What are mind-body practices?

The National Center for Complementary and Integrative Health calls yoga, tai chi and qigong “meditative movement” practices. All three combine physical movement with meditative elements such as attention to breathing. In the United States, yoga typically emphasizes physical postures (asanas), breathing techniques (pranayama) and meditation. Tai chi and qigong come from China and use slow, flowing movements. NCCIH describes qigong breathing as slow, long and deep.

Does yoga help with stress?

There is reasonable evidence that it can. NCCIH reports that a 2020 review of 12 studies, with 672 healthy adults in total, found that yoga had beneficial effects on perceived stress in every one of the studies. It also says that some, but not all, studies of yoga for stress have shown improvements, so yoga is not a guaranteed cure for a stressful life. The practice may help most as a regular pause in the day, a few minutes to breathe slowly and notice your body. For ideas on how to build one in, see our post on a gentle morning routine for beginners.

What about tai chi and qigong?

Tai chi has the stronger research record of the two, though not mainly for stress. According to NCCIH, a 2019 review found low-certainty evidence that tai chi may reduce the rate of falls in older people by 19 percent (based on 7 studies with 2,655 participants). A 2021 review of 16 studies with 986 participants found low-to-moderate evidence that it helps knee osteoarthritis, improving pain and stiffness. The research on qigong is smaller: for conditions such as fibromyalgia, NCCIH describes it as initial research based on only a few small studies. Neither practice has been shown to cure anything, and the NCCIH pages I checked do not give a stress review for tai chi or qigong that compares with the one for yoga.

Are they safe?

Generally, yes. NCCIH says tai chi appears to be safe: a 2019 review of 24 studies with 1,794 participants found that the frequency of adverse events was similar for people doing tai chi, another active intervention or no intervention. For yoga, most injuries reported are sprains and strains, and the risk is lower when a qualified instructor teaches the class and you avoid extreme poses as a beginner. If you are pregnant or have a health condition, check with your health care provider first.

Is it really cheap and easy?

Partly. The old post called yoga a cheap, easy-to-start exercise for busy and stressed people, and for the most part that holds. You can begin with a mat and a few minutes at home. Props can be improvised: according to Cleveland Clinic, a rolled-up towel can replace a blanket and a necktie or T-shirt can replace a strap. Still, classes cost money, and NCCIH cites a small 2021 survey in which cost was the most common barrier to yoga among low-income Hispanic adults. Free videos can help, and our guide on how to pick a yoga video that works for you explains what to look for.

The old post also noted that stressed people still need the motivation to become physically fit, and that is true. A mind-body practice will help you only if you actually do it. Start with something short and gentle, choose the style that you enjoy, and give it a few weeks. Our introduction to basic yoga postures and their variations is a good place to begin if you prefer yoga to the other two.

Lifetime fitness: on your way to a healthier you

Many people give up on useful fitness programs and weight-loss plans before they have even laced up their sneakers.

Why? Because in a world of fast food, instant messaging and gadgets that track everything in seconds, anything without quick results goes against the grain of our instant gratification culture. While it would be nice to drop inches in just a few days, as many miracle ads promise, managing and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Setting weight loss goals for yourself can be a good motivator. For those who want to shed some extra pounds, gradual weight loss is usually the safest.

The lifetime fitness approach

That is why health and fitness experts have put effort into helping people set realistic goals. Lifetime fitness programs typically suggest eating about 500 calories a day less than you need and burning more through exercise. For most people this leads to a steady loss of about half a kilo (1 pound) a week, and a pace of up to one kilo (2 pounds) a week is generally considered healthy.

Lifetime fitness teaches you how to keep a physically fit body and at the same time enjoy a happy, contented life. It helps you strike a balance between exercise and diet, and to find a form of exercise, be it team sports, cycling or walking, that you truly enjoy.

That is why lifetime fitness is built on the idea that a long-term healthy lifestyle change is the key to keeping the pounds off once they are gone.

What a good program offers

To understand more of the advantages that a lifetime fitness program can bring, here are some things you need to know:

1. Lifetime fitness programs aim to offer complete fitness and health services that leave their members satisfied.

These programs give you guidance on maintaining your health, building your fitness and strength, and looking after your family’s physical fitness as well.

2. Because the aim of lifetime fitness is long-term results, these programs use a range of fitness equipment to tone and strengthen the different parts of your body.

There is cardio equipment that gives your heart and lungs a workout. You can also use sports facilities as another way of staying physically fit.

3. Many fitness centres also sell nutrition products such as supplements. Most people who eat a varied diet do not need them, so ask your doctor or a dietitian before buying, and do not rely on supplements to make you healthy.

Lifetime fitness centres and programs often provide fitness magazines that give useful information about fitness and health as well as inspiring stories. These articles can give you ideas on how to balance your life and live in a healthy and fit way.

Indeed, staying fit and healthy can be a long and demanding journey, and there will be times when your enthusiasm fades. Still, with a well-planned lifetime fitness program, you can get back on the right track to a healthier you.

Vitamin E and your body

What vitamin E does

We all know that oxygen is essential for life. But once inside the body, oxygen can form highly reactive molecules called free radicals, which can cause damage that is known as oxidative stress. As an antioxidant, vitamin E helps protect your cells from this type of damage.

Vitamin E and the heart

Cholesterol is a fatty substance found in animal foods and also made by the body in the liver. It travels in the blood in particles known as LDL (Low Density Lipoprotein). When LDL is oxidized, a fatty substance known as plaque can begin to build up on the artery walls, which narrows the arteries and restricts the blood flow.

Because vitamin E is an antioxidant, researchers once hoped that it would protect against this process and keep the arteries clear. Large trials have not confirmed it: vitamin E supplements have not been shown to reduce heart attacks or other heart disease. Narrowed arteries are a main cause of heart attacks, high blood pressure problems and other serious diseases, and the proven ways to protect them are not smoking, regular exercise, a healthy diet and, where needed, medication.

Cancer, skin and other claims

Some researchers and doctors have linked vitamin E to preventing cancer, but this has not been proven. Large trials found no cancer-preventing effect, and one of them even found a higher risk of prostate cancer in men taking vitamin E supplements.

Vitamin E is used in some skin products, and laboratory studies suggest that antioxidants may protect skin cells a little against UV damage. This does not replace sunscreen, and vitamin E does not prevent skin cancer. The sun’s harmful rays are best blocked with sunscreen, clothing and shade.

Vitamin E has also been studied in connection with Alzheimer’s disease, inflammation, scars and the healing of burns and wounds. The results are mixed or disappointing, and there is no good proof that it works for these problems. A balanced diet helps your skin to heal over time.

Food sources and how much you need

Vitamin E is often mentioned together with vitamin C, because both are antioxidants. You can find vitamin E in several forms of food. Good sources are nuts and seeds (almonds, sunflower seeds, hazelnuts), vegetable oils such as sunflower and wheat germ oil, and green vegetables such as spinach and broccoli. Oranges are rich in vitamin C, but they contain only small amounts of vitamin E, and orange juice is not a useful source of it.

Most people get enough vitamin E from their food. Adults need about 15 mg a day. Taking around 1,000 mg a day, as is sometimes suggested, is far more than you need: 1,000 mg is the upper limit for supplements, not a target, and high doses can increase the risk of bleeding. If you eat nuts, seeds, vegetable oils and green vegetables, you will most likely be well supplied. Talk to your doctor before taking vitamin E supplements.