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Look for This
Heart-Healthy Food
Additive
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The next time you buy juice, yogurt, and spreads, check the ingredients label for these funny little wonder compounds: phytosterols.
Phytosterols are plant-derived compounds that help lower bad (LDL) cholesterol, and food manufacturers are adding them to more and more products.
Finally, a processed-food ingredient that may actually be good for you!
Plant Protection
A recent review of 84 scientific studies revealed that getting about 2 grams of phytosterols (stanols or sterols) per day, either from enriched foods or from
supplements, helped lower participants’ LDL by as much as 8.8 percent in most studies. Both forms of phytosterols were equally effective, and the type of
food product the compound was found in didn’t seem to make much difference.
Natural Hear Helpers
You can get phytosterols naturally from nuts, seeds, whole grains, and plant-based cooking oils, such as olive, vegetable, canola, peanut, and sesame. And
here are a few other ways you can help lower your cholesterol naturally:
Have a Mediterranean-style snack.
There's a certain bean that may have cholesterol-lowering powers. Where can you get it? Try a creamy side of hummus.
Research shows that chickpeas, the luscious legume that's pureed for hummus dips, could go a long way toward improving your cholesterol profile.
Gaga for Garbanzos
In a small study, people who ate roughly 25 ounces of chickpeas (also called garbanzo beans) per week for 12 weeks showed an improvement in their total
cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that's not all: Their insulin levels also improved, and they lost a small
amount of weight -- without dieting or exercising. All good reasons to fall in love with this legume!
Pass the Chickpeas, Please
Researchers think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol improvements.
Chickpeas are also a great source of vitamins, minerals, and phytoestrogens. Have chickpeas for dinner tonight with this Fragrant Chickpea Stew recipe
For other cholesterol busting strategies, try these tips:
Get seedy. Sesame seeds aren’t just for the birds.
They help fight high cholesterol too.
Tiny. Rich. Nutty - but many people don't know about their one-two nutritional punch: (1) Sesame seeds lower cholesterol by keeping your intestines from
absorbing the stuff. (2) The seeds contain a powerful antioxidant that may play a role in blocking cancer. Sprinkle them liberally over steamed veggies,
salads, and stir-fries.
Although the cholesterol-lowering effects of sesame seeds are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan, which is found
in both sesame seeds and sesame oil. In a study that showed sesame's anticholesterol power, the high-fiber seeds were part of people's daily diet.
But that doesn't mean you need to start buying sesame seeds by the pound. You also can cook with the oil and experiment with tahini, a paste made from
sesame seeds (it's found in the ethnic-food section in many groceries) that's delicious mixed into salad dressings, pasta dishes, rice, and Asian noodles. Then
there's hummus, a chickpea puree that's made with tahini. It's great when spread on pita bread and whole-wheat crackers or used as a dip for fresh
vegetables. And don't forget sesame bagels, sesame biscotti, and sesame chicken salad.
Think Soy
The right combination of foods may be the key to tackling high cholesterol.
Incorporating plant-sterols, almonds, and foods high in fiber (such as whole grains, bran, fruits, and veggies) and soy protein (such as soy milk, soybeans,
and tofu) into your diet may result in a nice reduction of your LDL cholesterol. Measure the results by journaling your daily diet for 3 months and sharing it
with your healthcare provider.
In a small study, researchers found that eating a diet high in plant sterols, soy protein, fiber, and almonds resulted in a reduction of LDL cholesterol. When
the study participants were monitored at 3 months and at 1 year, researchers determined that the effectiveness of diet to lower cholesterol was similar to the
effects of statin therapy, a common medication regimen used to manage high cholesterol. Keep in mind that although dietary modifications can be effective
in lowering cholesterol, you should discuss all options, including medication, with your healthcare provider to determine your best course of treatment. Do
not alter your prescribed treatment plan without consulting your doctor.
An elevation in cholesterol is dangerous because it can stick to the inside of artery walls, forming plaques and restricting blood flow. If plaque breaks away
from the artery wall, a blood clot forms and may block blood flow, starving tissues of oxygen and nutrients. This leads to a heart attack or stroke.
Controlling LDL cholesterol is one way to reduce your risk of these life-threatening events. Make sure your diet includes healthy doses of whole grains,
fruits, nuts, legumes, and vegetables - all are good sources of fiber and plant sterols. In addition, reach toward the goal of exercising daily for at least 30
minutes.
Nibble on Chocolate – the Good Mood Food
Which food can make you happier: an apple or some chocolate?
If you immediately said "Chocolate!" you're right, but (there's always a but) only if you really enjoy it. If a wave of fat-and-calorie guilt washes over you
after the last bite, it negates the mood boost that chocolate provides. Sweet solution: Buy chocolate that has at least 70 percent cocoa. It's high in
cholesterol-fighting antioxidants, and the flavor is so intense that a little goes a long way.
Cocoa is derived from the seed of the cocoa tree and is an essential component in real chocolate. It's rich in flavonoids, antioxidant compounds that boost
cardiovascular health by relaxing blood vessels and improving blood flow. Cocoa also has been found to fight LDL -- the bad cholesterol that encourages
plaque to build up and clog your arteries. So when you need a chocolate fix, nibble on dark chocolate that has a cocoa content of 70 percent or higher. And
use it when you're making chocolate recipes, such as this one.
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