I love the concept of synergy; the idea of taking two separate things and combining them in order to achieve a singular goal.

I especially love synergy when it comes to food. Yes, food. And according to a recent study by one of the foremost experts in the nutritional sciences, certain foods, when eaten in combination, can dramatically reduce cholesterol levels.

The foods I speak of are probably in your cupboard or refrigerator right now. If they’re not, I suggest you head to your local health food store as these special foods—almonds, soy protein, oats, barley and plant sterol enriched margarine—precipitate a 20 percent decline in LDL cholesterol levels, according to a new University of Toronto study done by Professor David Jenkins.

If the name David Jenkins rings a bell, it should. He’s the guy who developed the glycemic index (i.e. the ranking of foods and their overall effect on blood glucose levels). He’s also delved into other nutrition related issues regarding high fiber diets, meal frequency and what foods can help prevent heart disease.

This most recent study, published in the current issue of the American Journal of Clinical Nutrition, studied the diets of 31 men and 35 women who were instructed to consume high fiber foods, soy protein, almonds and plant sterol margarine, seven days a week for one year.

At the conclusion of the 12-month study and after meeting with each participant every two months to have their cholesterol levels measured, 30 percent of the participants saw their cholesterol levels go down by more than 20 percent. Now, 30 percent might not sound like a lot, but that’s because 30 percent of the participants followed the prescribed diet over the 12-month period. Those who strayed from their diets did not see as significant of drops in their cholesterol levels, which says a lot about the impact of these foods when you think about it.

“The study’s findings suggest that the average person can do a lot to improve their health through diet,” said Jenkins in a press release. “People interested in lowering their cholesterol should probably acquire a taste for tofu and oatmeal, keeping in mind that portable alternatives fit best with a modern lifestyle. Save the experimenting for the evening, when you have more time to prepare more complicated meals.”

Speaking of experimenting, Jenkins and his colleagues are planning some future experiments on statins and their impact on cholesterol levels when compared to synergetic diets. It’s been propagated in the media and on television commercials that statin drugs help to reduce LDL cholesterol levels while boosting HDL levels. What has not been publicized nearly as much as it ought to be are the studies detailing the smorgasbord of side effects that accompany statin supplementation, like muscle damage, constipation, nausea and mental awareness problems. Nor has a past study published in the American Journal of Clinical Nutrition showing that eating foods like tofu can be more effective at lowering cholesterol than statins.

“Taking a pill may give people the false impression that they have nothing further to do to protect their health and prevent them from making serious lifestyle changes,” said Jenkins.

My personal favorite heart healthy cholesterol-busting recipe is 1 cup of slow cooked oats, soy milk, blueberries and stir in1 tablespoon of lecithin granules. Folks, these life style changes can start today, simply by consuming the foods that form the perfect team.

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