Friday, July 29, 2011

The "C' Word!

I haven't discussed cholesterol lately. How about foods? I found a good article about certain foods & let's have a look. Here are some quotes followed by my input in RED.

These Foods Can Help Lower Cholesterol

* Enjoy oatmeal and other fiber-rich foods. Oat bran and rice bran have been shown to moderately reduce cholesterol levels. But results require a healthy helping each and every day (approximately 3 packets of instant oatmeal) to see marked results. Still, fiber is good for the body in other ways, and every little bit helps in the fight against cholesterol. (3 packets! I'm only doing one per day, if I eat 3 I'll be ready for the Kentucky Derby!)
* Consume five servings of fruits and vegetables daily. Fruits and vegetables are high in antioxidants, which in general are good for fending off diseases in the body. Filling up on healthy foods may also fend off cravings for less healthy foods that may be high in saturated fat -- a contributor to cholesterol. (I'm doing a pretty good job here, bananas, apples, salads, green beans, broccoli, and other green stuff)
* Choose legumes several times a week. Replace the animal protein in your diet (meat and poultry) with plant protein. Beans are a good source of protein and fiber and can make for filling meals. Soy products are also effective for keeping cholesterol in check. Try replacing a few foods here and there with soy-based products. (Need to work on this one)
* Go for garlic. Research indicates that compounds in garlic help to staunch production of cholesterol in the liver. It works in much the same way as some of the prescription cholesterol-lowering drugs. Raw and cooked garlic have similar effects. So choose garlic to flavor foods for an added health benefit. (Wife does not like garlic & will not kiss me - forget that!)
* Get the benefits of blueberries. Studies show that a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs, with fewer side effects. (Love blueberries!)
* Factor in good fats. Not all fats out there are bad. Omega-3 essential fatty acids can help raise levels of "good" cholesterol, or HDL. Good fat foods include olive oil, avocados, olives, and some nuts. (Have been eating nuts & love olive oil)
* Pour a glass of pomegranate juice. This tart treat is full of antioxidants and has been touted for years as a sound choice for improving health. A National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup by increasing nitric oxide production. (Tried this months ago and like it)
* Grab some yogurt with live active cultures. There is research that indicates that yogurt with active cultures (probiotics) can do more than just settle your stomach ailments. Yogurt may help to prevent reabsorption of cholesterol back into the blood stream. (We do yogurt)
* Look for supplemented foods. Stanol esters and plant sterols are plant-produced compounds that block the absorption of cholesterol in the intestines. Some foods and margarines are adding plant sterols to help fight high cholesterol.(need to look at this)