Lower cholesterol and support brain health, expert Leslie Beck explains

Registered dietitian Leslie Beck outlines diet and lifestyle approaches that can lower LDL cholesterol and support cognitive health, highlighting reduced saturated fat, more soluble fibre and plant protein, and nutrient-rich foods such as tofu and oily fish.

Registered dietitian Leslie Beck answered reader questions about healthy aging, cognitive health, protein needs and cholesterol management. Beck is Clinical Director of Food and Nutrition at Medcan and writes the Food for Thought column. Her Q&A highlights evidence and practical approaches for diet patterns that may support brain function and heart-health markers. The responses summarize current research and common clinical guidance. Key points: - Tofu and whole soy foods contain isoflavones, choline and minerals that are reported to support brain function and have been linked in studies to better memory and attention. - Diets low in added sugars and rich in vegetables, fruits, whole grains, lean proteins, nuts, beans and lentils are associated with lower risk of anxiety, while highly processed "Western-style" diets are linked to higher risk. - Intermittent fasting may improve brain energy use and resilience in lab studies, but short-term human trials have not proven clear memory benefits in healthy adults. - After age 60, protein needs rise; experts cited recommend about 1.2 g protein per kg body weight per day, and about 1.6 g/kg for those doing resistance training, with protein spread across meals. - Lifestyle change is considered first-line for lowering LDL cholesterol; the most effective dietary steps reported include reducing saturated fat and increasing soluble fibre (oats, psyllium, beans, lentils) and plant protein (beans, lentils, soy). - Meal prepping may slightly reduce some water-soluble vitamins over time, but storing prepped food in airtight containers and using frozen vegetables can help retain nutrients and support consistent healthy eating. Summary: Beck’s answers emphasize that multiple diet and lifestyle factors — including food choices, protein distribution, and meal planning — are part of approaches to support brain health and to try to lower LDL cholesterol. Clinicians commonly recommend trying lifestyle measures for several months and make treatment decisions based on individual cholesterol levels and cardiovascular risk; specific clinical recommendations were not detailed and remain undetermined at this time.