A Joosr Guide to… The China Study by T. Colin Campbell with Thomas M. Campbell

You’ll also learn why vitamins and supplements do not offer the same long-term benefits as eating fresh fruit and vegetables, and that eating the right antioxidants can improve mental performance as you grow old.

The foods that have been proven to help reduce your blood cholesterol levels are plant foods rich in b-vitamins (B2 and B3), found in legumes such as peas, lentils, or peanuts, as well as fruit. Beta-carotene found in carrots also helps lower cholesterol, as does fiber found in soluble carbs such as potatoes and cereal grains.

blood cholesterol level below 150mg/dL, found that not one person died from heart disease during that period.

To reiterate the importance of lowering your cholesterol levels, one of the key findings in the China Study was the correlation between blood cholesterol levels and disease. It was found that the average cholesterol level of Americans was 215mg/dL, while the average in China was 127mg/dL. Funnily enough, the Chinese average is far below the level that is considered “safe” in the United States. And yet, shockingly, the death rate from coronary heart disease death was found to be 17 times higher among American men than Chinese men.

If weight loss is your primary goal, then a low-fat, low-protein, and high-complex-carbohydrate diet will actually bring you greater long-term results than a diet that avoids carbohydrates. Most importantly, you will be absorbing a healthier level of essential nutrients, which will bring greater benefits to your health overall.

you are keen to introduce more plant-based proteins in your diet, try adding lentils, spinach, or chickpeas into your soups, stews, and salads. Quinoa is also a popular choice, and can be used in place of rice or pasta. Snack on nuts during the day, and add chia seeds to your smoothies, or sprinkle them into your oatmeal in the morning.