The Evolution Diet Test
The Evo Dieters' Diet
The volunteers on our Evo diet were picked because they had above-average cholesterol levels ranging between 5 and 6.8. If you are already on medication for high cholesterol it is important to consult your doctor before making any changes.
Our group also had diets low in fruit and veg and high in fat, many of them eating a lot of processed and fast food. Although as a group their cholesterol levels and blood pressure dropped dramatically it is important to note that following the Evo Diet does not guarantee a decrease in cholesterol levels.
In order to produce dramatic results our Evo dieters ate 5kg of fruit and veg a day. Obviously, with the pressures of modern living this is not practical so our advice, if you wish to lower your cholesterol, would be to cut down on fat and processed foods including meat and dairy, and incorporate as much fruit, veg and nuts into your diet as possible.
An example of what they ate:
- Olives in brine (weighted with stones) (35g) = 0.2% of total diet
- Honey (34g) = 0.2%
- Walnuts (50g) = 0.3%
- Cashew nuts, plain (50g) = 0.3%
- Mange-tout peas (75g) = 0.5%
- Sugar-snap peas (150g) = 1.0%
- Cabbage, average (80g) = 0.5%
- Watercress (80g) = 0.5%
- Summer Cabbage (80g) = 0.5%
- Nuts, hazel nuts or filberts (96g) = 0.6%
- Spring onions, bulbs and tops (200g) = 1.3%
- Peas, edible-podded (200g) = 1.3%
- Kiwi fruit (weighed with skin) (120g) = 0.8%
- Asparagus (125g) = 0.8%
- Avocado (weighed with skin and stone) (150g) = 1.0%
- Cherries (weighed with stones) (150g) = 1.0%
- Peanuts (weighed with shells) (150g) = 1.0%
- Radish (320g) = 2.1%
- Dates (weighed with stones) (160g) = 1.1%
- Cauliflower (200g) = 1.3%
- Courgette (200g) = 1.3%
- Peppers, red (400g) = 2.7%
- Figs (400g) = 2.7%
- Broccoli (750g) = 5.0%
- Mangoes (weighed with skin and stone) (500g) = 3.3%
- Paw-paw (300g) = 2.0%
- Strawberries (302g) = 2.0%
- Carrots, young (1004g) = 6.7%
- Bananas (603g) = 4.0%
- Pears (302g) = 2.0%
- Raspberries (604g) = 4.0%
- Blueberries (302g) = 2.0%
- Mushrooms (322g) = 2.2%
- Grapes (322g) = 2.2%
- Plums (weighed with stones) (322g) = 2.2%
- Apricots (350g) = 2.3%
- Peaches (400g) = 2.7%
- Apples (450g) = 3.0%
- Melon, Honeydew (weighed whole) (1000g) = 6.7%
- Tomatoes (1950g) = 13%
- Satsumas (weighed with peel) (1376g) = 9.2%
- Total weight = 14966g
