Guest guest Posted June 13, 2003 Report Share Posted June 13, 2003 Top 10 Cholesterol-Fighting Foods The best news about reaching healthy cholesterol levels? It's a delicious journey! by Paula Rasich Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Have a little chocolate--guilt-free! These, and more, eating strategies can help lower " bad-guy " LDLs, maintain " good-guy " HDLs, AND help you reduce your risk of heart attack and stroke. What follows are Prevention's choices for the top cholesterol-fighting foods. If you're already eating plenty of them, keep up the good work. If not, begin adding them into your diet today. Top 10 Foods> 1. Soy> 2. Beans> 3. Salmon> 4. Avocado> 5. Garlic> 6. Spinach> 7. Margarine> 8. Nuts> 9. Tea> 10. Chocolate Soy: The Smart, Delicious Alternative Reducing saturated fat is the single most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat. Why is saturated fat so bad for your heart? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)---the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening. Beyond replacing saturated fat, research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol. Eat Some Today Not familiar with soy foods? The basics include tofu, soy nuts, soy flour, and enriched soymilk. Great-tasting, protein-rich meat alternatives include soy sausage, and breaded cutlets and nuggets that taste like chicken. Crumbled soy--an alternative to ground meat--works well in chili, burritos, lasagna, soups, and casseroles. Add tofu to chili, eggs, or casseroles. It absorbs the flavor of whatever you're cooking. You'll find many soy products in the produce section of the supermarket. What about soy supplements? Research shows that isoflavone supplements alone don't work. To lower cholesterol, you need the whole soybean with its unique protein, phytates, and isoflavones, which may all act together. Get This Much The FDA recommends getting at least 25 grams of soy protein each day. Consuming 25 grams of soy protein daily lowers high cholesterol. Beans: The High Fiber Solution Except for your morning wheat bran, no food is more fiber-rich than beans. And beans are especially high in cholesterol-lowering soluble fiber. Eating a cup of any type of beans a day---particularly kidney, navy, pinto, black, chickpea, or butter beans--can lower cholesterol by as much as 10% in 6 weeks. Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables. Eat Some Today Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. (as well as instant bean soups). You'll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first--they're packed in a high-sodium liquid. Get This Much Eat beans five or more times a week. For the greatest health benefits, both the FDA and the National Cancer Institute recommend that adults get 25 to 30 g of fiber each day. Page 1 of 5 Paula Rasich is a reporter for Prevention who writes and researches a wide variety of health topics. http://www.prevention.com/cda/feature2002/0,4780,4838,00.html The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO " Ask About Health Professional Support Series: AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/AIM.html Free online calendar with sync to Outlook. Quote Link to comment Share on other sites More sharing options...
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