Wellness

Orange Juice, Soy milk, and HDL Levels

Foods that may help you improve your HDL levels
by 9-21% and reduce your
risk of heart disease.

25 healthy people agreed to a four week feeding trial where they consumed 3 glasses of orange juice daily¹. They kept the rest of their diet and lifestyle the same. After 4 weeks, the group experienced a 21% increase in their HDL cholesterol levels (39 mg/dL to 46 mg/dL). HDLs are protective to the heart, cleaning out built up cholesterol in the arteries. The higher your HDLs the longer you are likely to live.

Oranges are loaded with many cardio protective nutrients including dietary fiber, folate, vitamin C, as well as being a rich source of flavonoids (hesperitin and naringein) which are similar in structure to the cholesterol improving genistein in soy. Not everyone will want to start drinking 3 glasses of orange juice daily, but the study does indicate that citrus fruits are a healthy part of your diet and including them every day is desirable when possible.

In a separate study, 34 healthy men and women went on a 4 week cross over design feeding study comparing soy milk with 2% cow's milk on HDL levels². The soy milk, compared to cow's milk, increased HDL levels by 9%. If you enjoy soy milk, it might be a good way for you to raise your HDLs and reduce your risk of heart disease. It you do choose to drink soy milk, choose the ones that have at least 8 g of protein per glass and have a low level of sugar (no more than 5 g/serving) Being fortified with calcium and b-12 is also helpful. Some soy milks have more sugar and corn syrup than soy in them (read the labels). The brand I use has no added sugar.

Individual foods highlighted in this issue that seem to be healthy for the heart include: nuts, whole wheat bread, fruits and vegetables, oranges, soy milk, and flax meal or fish (n-3 fatty acids).

Reference

1. Ludwig DS et al, Relation between consumption of sugar-sweetened drinks and childhood obesity, The Lancet  Feb 17, 2001; 367:505-081. Kurowska EM et al, HDL cholesterol raising effect of orange juice American Journal of Clinical Nutrition 2000; 72:1095-1100
2. Clin Invest Med 1997, 20(3):162-70

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2002 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 12/17/02