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Balanced vegetarian cooking A natural and scientific way to control cholesterol, managing body weight, live longer and healthier Several studies(1), carried out during the last fifty years, have established that there are significant health benefits in a balanced vegetarian diet. Although not all correlations between food and health are yet completely understood, there is enough evidence that vegetarians are, beyond any doubt, less prone to develop serious illnesses such as cardiovascular diseases. They are also less likely to suffer from several types of tumors, osteoporosis and mellitus diabetes. Even Alzheimer and obesity outbreaks seem to be significantly reduced in people whose diet is free from animal products. Furthermore, a well balanced vegetarian diet encourages longevity, and it is suitable during all phases of life, from pregnancy to old age. In particular, the reduced risk in cardiovascular diseases in vegetarians is due mainly to a lower concentration of cholesterol, to a better ratio between “good” (HDL) and “bad” (LDL) cholesterol and to a greater antioxidants intake, which lessen the production of plaques, hence the risk of developing arteriosclerosis. Furthermore, a study(2) made in USA in 1998 on to patients with advanced coronary atherosclerosis has shown a significant decrease of coronary occlusion when a different lifestyle was introduced, based on moderate movements, relaxing exercises, prohibition of smoking and a reduced fat, less than 10%, vegetarian diet. Considering that a reduction of coronary occlusion, that is reversing the process of this illness, was regarded impossible not so long ago without using powerful pharmaceutical remedies, it is quite an achievement. Although I have been vegetarian since thirty years, I am still a good producer of cholesterol. In fact, several weeks ago, after taking a blood test, I found out that my cholesterol level was superior than 300 mg/dl (being the average acceptable concentration of 200 mg/dl), and that the ratio between LDL-HDL was greater than 4:1, which was not a good sign since the ratio 4:1 is considered to be the maximum level never to be exceeded in order to maintain a good health. Being a little concerned, I immediately took on the diet which I will explain in details later on. After two weeks, I took the blood test again. Not only was my cholesterol level down to 180 mg/dl, but also the “good” cholesterol had risen to an acceptable level and the ratio LDL-HDL was down to 2:1.   The scientific research I am referring to has examined a vast number of people whose diet was not necessarily optimal. As a matter of fact, by simply not eating meat, it does not mean having a good and balanced nutritional programme. If a vegetarian diet has a general protective function, in certain circumstances it is not sufficient. It is then essential to introduce new elements. In general, an optimum diet requires some knowledge, which is easy to apply without any further cost. In fact, the same measures that help those who suffer from hypercholesterolemia are also effective against all other illnesses, including obesity or being overweight, making the issue much simpler. Let us see what these suggestions consist of: •    Reduce the total fat intake, either the fat added during cooking or the one already present in readymade food. Obviously, careful consideration should be given according to age, type of work, sport activities and health conditions. •    Take care of the sorts of fat used: minimum use of saturated fats, preference should be given to mono and polyunsaturated fats in a balanced ratio of omega 6 – omega 3 (3-4:1), which means using olive, soya and linseed oils in adequate ratios. •    Have at least five portions a day of fresh fruit and raw or cooked vegetables, possibly organic, in order to have sufficient daily intake of minerals, vitamins and antioxidants, hence avoiding the use of dietary supplements, which cost and are less effective than their natural equivalents. •    Eat one serving (30 grams) a day of nuts, almonds, peanuts or oily seeds. They are rich in valuable polyunsaturated fatty acid, minerals and vitamins. •    Make frequent use of soya products such as tofu, tempeh, miso, shoyu and soya milk. Besides giving complete and balanced proteins, they are also a source of important elements and several recent studies have attested soybeans products as a factor of protection for our health. •     Make use of several different types of whole grains in the form of grains, wholemeal bread, noodles, flakes and flours. They provide fibres and dietary minerals in greater amounts than their refined equivalents. •    Reduce or discard refined sugar, preferring natural sugar contained mainly in fruit and cereals. In other words, it’s about using food rich in nutrients and fibres in relation to their caloric content, and avoiding the opposite, that is consuming food poor of nutrients but rich in calories like industrial food products (biscuits, chocolate bars, fast food, soft drinks and often also conventional cooking) It’s important to balance out the food we are cooking with the pleasure of taste. Only when food is completely enjoyed also from the taste side, can it become part of our life. My balanced vegetarian cooking lessons have the purpose of providing adequate answers to what has been written so far in order to offer fundamental information about a way of feeding ourselves, which is a help to regain and preserve good health as well as enjoy the food we cook. 1 This book is a wonderful survey on scientific literature: Vegetarian Nutrition – J.Sabaté – CRC Press – 2001 see also: Position of the American Dietetic Association: Vegetarian Diets – 2009 – Journal of American Dietetic Association  2 Intensive lifestyle changes for reversal of coronary heart disease – D.Ornish MD et al. JA.MA. 1998; 280:2001-2007

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