Eating to lower cholesterol - research note

1) recent research indicated that culprits of high blood cholesterol, in terms of food intake, are saturated and trans fat; Cholesterol we eat is not the greatest influence on the cholesterol in our blood.

2) recent studies have shown that eating up to one egg a day didn't raise cholesterol levels or increase the risk of heart disease in healthy people. If you already have elevated cholesterol levels, 3-4 eggs per week are generally allowed. Eggs may be high in dietary cholesterol, but they don't contain much saturated fat. That also true for cholesterol-laden shrimp and other shellfish, which typically are OK in moderation as long as they're not soaked in butter or deep-fried. It looks like to me that nature has its way to package dietary cholesterol existing in eggs or shrimps, so it get digested easily by human without any harm.

3) a new study found that adding a specific combination of heart-healthy foods brought down cholesterol levels as much as first-generation statin drugs - 20% or more. This experiments shown that if a "portfolio" of foods (rich in viscous fiber, plant sterols, monounsaturated fat, see my previous three posts) - each with its own minor cholesterol-lowering benefits - could have a larger effect when eaten together.