The best meal for anyone worried about their cholesterol is a meal low in saturated fat and abundant in fruits and vegetables. And although there are no magic bullets beyond that healthy prescription, certain foods have been shown to give cholesterol levels an extra nudge in the right direction.
Weave some of these whole foods, all pinpointed by research as cholesterol-friendly, into your daily diet, and be sure to try some of our heart-healthy recipes below.
Alcohol
Drinking a glass of wine with dinner—any alcoholic beverage, in fact—has been shown to raise good-cholesterol levels and lower the risk of a heart attack. (Excessive drinking, however, raises heart-disease danger.)
Almonds
Substances in almond skins help prevent LDL “bad” cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.
• Sprinkle almonds on cereals and salads, nibble on a handful for an afternoon snack.
Avocados
The monounsaturated fats in avocados have been found to lower “bad” LDLs and raise “good” HDLs, especially in people with mildly elevated cholesterol.
• Slice avocadoes into sandwiches and salads or mash with garlic, lemon juice and salsa for a terrific guacamole.
Barley
When volunteers in a USDA study added barley to the standard American Heart Association diet, LDL “bad” cholesterol levels fell more than twice as far.
• Barley makes a great substitute for rice, adds depth to soups and is terrific combined with dried fruits, nuts and a little oil and vinegar for a hearty salad.
Beans & Lentils
From a recent study in the Annals of Internal Medicine, LDL “bad” cholesterol levels fell almost twice as far in those volunteers on a low-fat diet who added beans and lentils (along with more whole grains and vegetables) to the menu.
• Experiment with beans in soups, salads, and dips. Tuck them into burritos, lasagnas and casseroles.
Blueberries
Blueberries contain a powerful antioxidant called pterostilbene that may help lower LDL cholesterol.
• Toss a cup of frozen blueberries together with a half-cup of orange juice and vanilla-flavored yogurt into the blender for a healthy breakfast drink. Sprinkle fresh blueberries on cereals and eat them by the handfuls for snacks.
Oats
When women in a University of Toronto study added oat bran to an already heart-healthy diet, HDL-cholesterol levels—the beneficial kind—climbed more than 11 percent.
• Consider a daily bowl of oat bran hot cereal or old-fashioned oatmeal for breakfast. Oat bran muffins can also pack a tasty dose into your day.
Saturday, October 24, 2009
Tuesday, September 22, 2009
The Canola Oil Marketing Deception -
Have you been lied to about the health benefits of canola oil?
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
If you've been following my fitness newsletters for some time, you may have noticed that I NEVER include canola oil in any of my recipes or any of my lists of healthy foods.
Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.
Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies.
Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc will buy it up as their main oil of choice.
The dirty truth about canola oil
Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".
Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid. Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.
While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.
As you may have heard me talk about in other newsletters or in my Truth about Abs book... one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.
The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.
The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction.
Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.
Does canola even have trans fats?
Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.
According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".
And this is the crap that they are marketing to you as a "health oil"!
As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided.
The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.
Your best bets are these oils:
• extra virgin olive oil - for lower temperature cooking or used as a healthy
salad dressing oil
• Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher
polyunsaturated fat content (therefore heat destroys the benefits of
this oil), but it is a cold processed blend of healthy oils that mixes
well with olive oil for salad dressings.
• Virgin coconut oil - great for all temperatures of cooking due to it's high
stability under heat. A great source of healthy saturated fats in the
form of medium chain triglycerides (MCTs), one of which is Lauric
Acid, which helps support the immune system and is lacking in most
western diets.
• Organic grass-fed butter - I like to use a mix of butter, coconut oil, and a
small bit of olive oil for most of my cooking. Grass-fed butter is a
great source of CLA, which has even been shown in studies to have
muscle building and fat burning properties.
So don't be fooled by food labels claiming that they contain "healthy canola oil"... as you can see, this couldn't be further from the truth! Choose some of the healthier options above and your body will thank you!
Source: http://www.truthaboutabs.com/the-canola-oil-deception.html
by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
If you've been following my fitness newsletters for some time, you may have noticed that I NEVER include canola oil in any of my recipes or any of my lists of healthy foods.
Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.
Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies.
Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc will buy it up as their main oil of choice.
The dirty truth about canola oil
Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".
Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid. Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.
While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.
As you may have heard me talk about in other newsletters or in my Truth about Abs book... one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.
The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.
The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction.
Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.
Does canola even have trans fats?
Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.
According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".
And this is the crap that they are marketing to you as a "health oil"!
As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided.
The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.
Your best bets are these oils:
• extra virgin olive oil - for lower temperature cooking or used as a healthy
salad dressing oil
• Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher
polyunsaturated fat content (therefore heat destroys the benefits of
this oil), but it is a cold processed blend of healthy oils that mixes
well with olive oil for salad dressings.
• Virgin coconut oil - great for all temperatures of cooking due to it's high
stability under heat. A great source of healthy saturated fats in the
form of medium chain triglycerides (MCTs), one of which is Lauric
Acid, which helps support the immune system and is lacking in most
western diets.
• Organic grass-fed butter - I like to use a mix of butter, coconut oil, and a
small bit of olive oil for most of my cooking. Grass-fed butter is a
great source of CLA, which has even been shown in studies to have
muscle building and fat burning properties.
So don't be fooled by food labels claiming that they contain "healthy canola oil"... as you can see, this couldn't be further from the truth! Choose some of the healthier options above and your body will thank you!
Source: http://www.truthaboutabs.com/the-canola-oil-deception.html
Friday, September 11, 2009
The Nutrition Magic of Mushrooms
My post today is about the health benefits of mushroom. Honestly, I’m not fond of eating this food because I thought it will not give any nutrients to our body. So, when I came across this article at the Reader’s Digest, I find it worthwhile to share it with you.
These newly discovered health benefits might move mushrooms to the top of your grocery list.
By Janis Graham
It's spring, and mushrooms are popping up all over, including in your local produce aisle. You don't have to be a top chef to prize the lush, earthy flavor of exotic mushrooms. But whether you pick smoky morels or the familiar buttons, you'll get some newly discovered health benefits:
They safeguard against cancer. Mushrooms are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in studies of Chinese and Korean women. Mushrooms also prevent prostate cancer cells from multiplying in mice -- and might do the same in men.
They supply hard-to-get nutrients. One medium portobello mushroom supplies 21 percent of the recommended daily intake of selenium and one third your need of copper; it also has as much potassium as a medium-size banana. Other varieties are just as rich in minerals, a recent analysis found. What's more, mushrooms retain their nutrients when stir-fried, grilled, or microwaved.
They help you cut calories. When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chili, adults consumed 400 fewer calories per day, according to a Johns Hopkins Bloomberg School of Public Health study. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year. Just don't sabotage this fringe benefit by preparing mushrooms with loads of butter. Instead, toss them into a nonstick pan that's been lightly sprayed with oil, then sauté on low heat until they soften.
Source: Reader’s Digest – April 2009
These newly discovered health benefits might move mushrooms to the top of your grocery list.
By Janis Graham
It's spring, and mushrooms are popping up all over, including in your local produce aisle. You don't have to be a top chef to prize the lush, earthy flavor of exotic mushrooms. But whether you pick smoky morels or the familiar buttons, you'll get some newly discovered health benefits:
They safeguard against cancer. Mushrooms are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in studies of Chinese and Korean women. Mushrooms also prevent prostate cancer cells from multiplying in mice -- and might do the same in men.
They supply hard-to-get nutrients. One medium portobello mushroom supplies 21 percent of the recommended daily intake of selenium and one third your need of copper; it also has as much potassium as a medium-size banana. Other varieties are just as rich in minerals, a recent analysis found. What's more, mushrooms retain their nutrients when stir-fried, grilled, or microwaved.
They help you cut calories. When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chili, adults consumed 400 fewer calories per day, according to a Johns Hopkins Bloomberg School of Public Health study. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year. Just don't sabotage this fringe benefit by preparing mushrooms with loads of butter. Instead, toss them into a nonstick pan that's been lightly sprayed with oil, then sauté on low heat until they soften.
Source: Reader’s Digest – April 2009
Sunday, September 6, 2009
11 Medicinal Uses for Food
Hello friends! Here I am again sharing with you a very useful article which I took from my readings:
Check out surprising remedies that are also edible
By Annemarie Conte Posted August 21, 2009 from WomansDay.com
Clearing up infections? Healing wounds? Getting rid of head lice? There are pills and creams that can help, but also amazing foods that will work in a pinch. We asked Lynne C. David, ND, LAc, a naturopathic doctor and licensed acupuncturist at the Center for Integrative Medicine in Washington, DC, and Mark Moyad, MD, MPH, the Jenkins Director of Preventive and Alternative Medicine at the University of Michigan Medical Center, for details. “This is not mumbo-jumbo,” says Dr. Moyad. “There’s a lot of folk wisdom out there that’s now being proven right.” Behold, the healing power of food.
Honey: Cuts, Scrapes and Sore Throats
Because honey has a compound similar to hydrogen peroxide, it can be applied topically for wound treatment. It’s so effective that it’s currently being used in the Iraq war; a thin layer is applied to bandages and placed on bullet wounds and burns. “It’s acidic, so it makes it difficult for bacteria to survive, and it’s a humectant, so any bacteria will shift into the honey, killing the bacteria,” says Dr. Moyad. A study in 2007 also found that nondiluted darker honey (like buckwheat honey) worked just as well as OTC medicine for coughs and sore throats.
Black Tea: Stinky Feet
The tannins in black tea are antimicrobial and astringent, so they tighten and dry out skin. It’s the same reason tea bags are good for puffy eyes. “But be careful,” advises Dr. Moyad, “green tea has little to no tannins, so you need to use black tea.”
Bitter Melon: Diabetes
Head to your local Asian market, because this bumpy green oblong vegetable can be great for diabetes and high-glucose support. “Bitter melon reduces blood glucose, insulin resistance and high blood pressure ,” says Dr. David. It can be eaten raw, but true to its name, bitter melon is bitter, so Dr. David recommends cutting it up and mixing it with scrambled eggs to improve the flavor.
Hot Pepper: Pain
“There are topical creams that contain cayenne to reduce pain, but you can make your own pretty easily,” says Dr. David. Start with a vitamin E cream or coconut oil that doesn’t contain petroleum product (“If you wouldn’t ingest it, you shouldn’t put it in your cream,” says Dr. David). Then add a pinch of cayenne powder for every ounce of cream or oil. Use it to help reduce pain in joint areas like knees and ankles. “It’s the capsaicin in the peppers that shuts down the production of the compound that causes pain. The catch is that when you’re handling hot peppers, don’t rub your eyes or you’ll have bigger problems,” says Dr. Moyad.
Olive Oil: Dry Lips and Lice
Olive oil has oleic acid, which creates a nice covering to soothe dry lips. “There was also a recent study in which extra-virgin olive oil had an impact on protecting the skin from everything from dryness to skin cancer,” says Dr. Moyad. But most surprising, heavy oils, like canola and olive, can be coated on lice infestation and, when allowed to dry, will suffocate the pests.
Oats: Dry, Itchy Skin
“Oats have avenanthramides—they’re anti-inflammatory in nature and can be used for itchy, dry skin,” says Dr. Moyad, who recommends either putting a sock filled with oats into a hot bath or just buying an oatmeal lotion.
Ginger: Nausea
Ginger is a common remedy for nausea, with almost no side effects, and is great during pregnancy. “It is possible that too much ginger can give you acne. It’s a warming food, and with too much heat, it may produce heat on the face, which would give acne. But you’d have to eat a lot of it,” says Dr. David. To use, slice up fresh ginger root and make a tea out of it or just chew on the raw root.
Skim Milk: Sunburn
Skim milk that’s slightly cooler than room temperature will hydrate skin and help relieve pain associated with sunburns. “The milk forms a collagen web. Just dip gauze in there and apply it to the area, but watch out because whole milk actually slows healing time,” warns Dr. Moyad.
Banana: Warts
“The inside [of a banana peel] is supposed to contain potassium and an unidentified compound that may shift immune balance of the skin to help relieve warts,” says Dr. Moyad. Though data is lacking, there seems to be a lot of anecdotal evidence to support it. Try pressing a banana peel onto an affected area and leaving it there for a little while—since it can’t cause any harm, it may be worth a try.
Check out surprising remedies that are also edible
By Annemarie Conte Posted August 21, 2009 from WomansDay.com
Clearing up infections? Healing wounds? Getting rid of head lice? There are pills and creams that can help, but also amazing foods that will work in a pinch. We asked Lynne C. David, ND, LAc, a naturopathic doctor and licensed acupuncturist at the Center for Integrative Medicine in Washington, DC, and Mark Moyad, MD, MPH, the Jenkins Director of Preventive and Alternative Medicine at the University of Michigan Medical Center, for details. “This is not mumbo-jumbo,” says Dr. Moyad. “There’s a lot of folk wisdom out there that’s now being proven right.” Behold, the healing power of food.
Honey: Cuts, Scrapes and Sore Throats
Because honey has a compound similar to hydrogen peroxide, it can be applied topically for wound treatment. It’s so effective that it’s currently being used in the Iraq war; a thin layer is applied to bandages and placed on bullet wounds and burns. “It’s acidic, so it makes it difficult for bacteria to survive, and it’s a humectant, so any bacteria will shift into the honey, killing the bacteria,” says Dr. Moyad. A study in 2007 also found that nondiluted darker honey (like buckwheat honey) worked just as well as OTC medicine for coughs and sore throats.
Black Tea: Stinky Feet
The tannins in black tea are antimicrobial and astringent, so they tighten and dry out skin. It’s the same reason tea bags are good for puffy eyes. “But be careful,” advises Dr. Moyad, “green tea has little to no tannins, so you need to use black tea.”
Bitter Melon: Diabetes
Head to your local Asian market, because this bumpy green oblong vegetable can be great for diabetes and high-glucose support. “Bitter melon reduces blood glucose, insulin resistance and high blood pressure ,” says Dr. David. It can be eaten raw, but true to its name, bitter melon is bitter, so Dr. David recommends cutting it up and mixing it with scrambled eggs to improve the flavor.
Hot Pepper: Pain
“There are topical creams that contain cayenne to reduce pain, but you can make your own pretty easily,” says Dr. David. Start with a vitamin E cream or coconut oil that doesn’t contain petroleum product (“If you wouldn’t ingest it, you shouldn’t put it in your cream,” says Dr. David). Then add a pinch of cayenne powder for every ounce of cream or oil. Use it to help reduce pain in joint areas like knees and ankles. “It’s the capsaicin in the peppers that shuts down the production of the compound that causes pain. The catch is that when you’re handling hot peppers, don’t rub your eyes or you’ll have bigger problems,” says Dr. Moyad.
Olive Oil: Dry Lips and Lice
Olive oil has oleic acid, which creates a nice covering to soothe dry lips. “There was also a recent study in which extra-virgin olive oil had an impact on protecting the skin from everything from dryness to skin cancer,” says Dr. Moyad. But most surprising, heavy oils, like canola and olive, can be coated on lice infestation and, when allowed to dry, will suffocate the pests.
Oats: Dry, Itchy Skin
“Oats have avenanthramides—they’re anti-inflammatory in nature and can be used for itchy, dry skin,” says Dr. Moyad, who recommends either putting a sock filled with oats into a hot bath or just buying an oatmeal lotion.
Ginger: Nausea
Ginger is a common remedy for nausea, with almost no side effects, and is great during pregnancy. “It is possible that too much ginger can give you acne. It’s a warming food, and with too much heat, it may produce heat on the face, which would give acne. But you’d have to eat a lot of it,” says Dr. David. To use, slice up fresh ginger root and make a tea out of it or just chew on the raw root.
Skim Milk: Sunburn
Skim milk that’s slightly cooler than room temperature will hydrate skin and help relieve pain associated with sunburns. “The milk forms a collagen web. Just dip gauze in there and apply it to the area, but watch out because whole milk actually slows healing time,” warns Dr. Moyad.
Banana: Warts
“The inside [of a banana peel] is supposed to contain potassium and an unidentified compound that may shift immune balance of the skin to help relieve warts,” says Dr. Moyad. Though data is lacking, there seems to be a lot of anecdotal evidence to support it. Try pressing a banana peel onto an affected area and leaving it there for a little while—since it can’t cause any harm, it may be worth a try.
Tuesday, August 18, 2009
4 Super Foods for Preventing Diabetes
These power foods go above and beyond to help protect your body from diabetes.
By Janis Graham
If you develop diabetes, you can expect it to steal years from your life. Sound like a bad deal? To protect yourself, start with a well-balanced diet, of course, but add these superfoods. New research shows they're especially effective in preventing the disease.
• Milk. Drinking eight ounces or more daily reduces the risk of developing
diabetes by 40 percent, thanks to milk's calcium, magnesium, and vitamin D, which boost your body's ability to use insulin correctly. Just choose skim or 1 percent -- saturated fat may cancel out the benefit.
• Coffee. Pour it on: In a recent study, people who downed four cups daily had a 30 percent lower risk of diabetes. Decaf is just as good, says Rob M. van Dam, PhD, assistant professor of nutrition at Harvard University, but choose filtered coffee -- unfiltered preparations (such as French press) may hike cholesterol.
• Nuts. In a recent study of more than 64,000 middle-aged Chinese women, those who ate peanuts every day cut their risk of developing diabetes by as much as 21 percent. Other nuts are just as effective, studies suggest; try an ounce a day of walnuts, almonds, or cashews. (Research shows that amount won't pack on the pounds.)
• Cinnamon. This fragrant spice seems to dampen blood sugar swings that can contribute to the development of type 2 diabetes, according to a new study. As little as a half teaspoon a day -- sprinkled on cereal, yogurt, or fruit -- has been shown to help keep blood sugar levels healthy.
From Reader's Digest - June 2009
By Janis Graham
If you develop diabetes, you can expect it to steal years from your life. Sound like a bad deal? To protect yourself, start with a well-balanced diet, of course, but add these superfoods. New research shows they're especially effective in preventing the disease.
• Milk. Drinking eight ounces or more daily reduces the risk of developing
diabetes by 40 percent, thanks to milk's calcium, magnesium, and vitamin D, which boost your body's ability to use insulin correctly. Just choose skim or 1 percent -- saturated fat may cancel out the benefit.
• Coffee. Pour it on: In a recent study, people who downed four cups daily had a 30 percent lower risk of diabetes. Decaf is just as good, says Rob M. van Dam, PhD, assistant professor of nutrition at Harvard University, but choose filtered coffee -- unfiltered preparations (such as French press) may hike cholesterol.
• Nuts. In a recent study of more than 64,000 middle-aged Chinese women, those who ate peanuts every day cut their risk of developing diabetes by as much as 21 percent. Other nuts are just as effective, studies suggest; try an ounce a day of walnuts, almonds, or cashews. (Research shows that amount won't pack on the pounds.)
• Cinnamon. This fragrant spice seems to dampen blood sugar swings that can contribute to the development of type 2 diabetes, according to a new study. As little as a half teaspoon a day -- sprinkled on cereal, yogurt, or fruit -- has been shown to help keep blood sugar levels healthy.
From Reader's Digest - June 2009
Tuesday, August 4, 2009
Achieve Real Results With Fiber
Fiber's benefits range from lowering cholesterol to controlling diabetes to losing weight.
One of the most striking differences between the caveman's diet and our own is the amount of fiber our ancestors ate: about 100 grams a day, the amount some people in rural areas of the developing world still get.
The average American, on the other hand, consumes only about 15 grams of fiber per day, well below the recommended 25 grams. The cavemen didn't know it, but all of that fiber had countless health benefits, from lowering cholesterol to helping control (or maybe prevent) diabetes.
There are two types of fiber. Insoluble fiber, such as wheat bran, helps prevent constipation and may protect against colon cancer. It also fills your stomach, helping to quench hunger without calories. Soluble fiber, found in foods such as fruits, oats, barley, and peas, has more to do with lowering cholesterol. Soluble fiber forms a kind of gel in your intestines that helps reduce your body's absorption of the fat you eat. And if that fat never makes it into your bloodstream, it can't do its damage by raising your blood cholesterol levels.
Studies find that eating 10 to 30 grams of soluble fiber a day -- much more than the average American eats -- reduces LDL about 10 percent. (Remember, Americans average 15 grams of fiber, including both soluble and insoluble.)
One analysis of 67 different studies concluded that for every gram of soluble fiber you add to your diet, you can expect an LDL decrease of 2.2 milligrams per deciliter (mg/dl). So if you added just 10 grams a day -- less than a cup of baked beans -- you could see your level drop 20 points.
The best fiber-rich foods? Here are our top 10:
1. Dried beans, peas, and other legumes. These include baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans, and black beans.
2. Oatmeal and bran cereals.
3. Vegetables. Top contenders are fresh or frozen lima beans and green peas, sweet corn, broccoli, green snap beans, pole beans, broad beans, carrots, and Brussels sprouts.
4. Dried fruit. Figs, apricots, and dates top the list.
5. Fresh fruit (with skin). Particularly raspberries, blackberries, strawberries, plums, pears, apples, and cherries.
6. Whole wheat and other whole grain products. These include rye, oats, buckwheat, and stone-ground cornmeal, as well as bread, pastas, pizzas, pancakes, and muffins made with whole grain flours.
7. Baked potato with skin.
8. Greens. Some of the best include spinach, beet greens, kale, collards, Swiss chard, and turnip greens.
9. Nuts. Especially almonds, Brazil nuts, peanuts, and walnuts.
10. Bananas.
Source: Reader’s Digest
One of the most striking differences between the caveman's diet and our own is the amount of fiber our ancestors ate: about 100 grams a day, the amount some people in rural areas of the developing world still get.
The average American, on the other hand, consumes only about 15 grams of fiber per day, well below the recommended 25 grams. The cavemen didn't know it, but all of that fiber had countless health benefits, from lowering cholesterol to helping control (or maybe prevent) diabetes.
There are two types of fiber. Insoluble fiber, such as wheat bran, helps prevent constipation and may protect against colon cancer. It also fills your stomach, helping to quench hunger without calories. Soluble fiber, found in foods such as fruits, oats, barley, and peas, has more to do with lowering cholesterol. Soluble fiber forms a kind of gel in your intestines that helps reduce your body's absorption of the fat you eat. And if that fat never makes it into your bloodstream, it can't do its damage by raising your blood cholesterol levels.
Studies find that eating 10 to 30 grams of soluble fiber a day -- much more than the average American eats -- reduces LDL about 10 percent. (Remember, Americans average 15 grams of fiber, including both soluble and insoluble.)
One analysis of 67 different studies concluded that for every gram of soluble fiber you add to your diet, you can expect an LDL decrease of 2.2 milligrams per deciliter (mg/dl). So if you added just 10 grams a day -- less than a cup of baked beans -- you could see your level drop 20 points.
The best fiber-rich foods? Here are our top 10:
1. Dried beans, peas, and other legumes. These include baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans, and black beans.
2. Oatmeal and bran cereals.
3. Vegetables. Top contenders are fresh or frozen lima beans and green peas, sweet corn, broccoli, green snap beans, pole beans, broad beans, carrots, and Brussels sprouts.
4. Dried fruit. Figs, apricots, and dates top the list.
5. Fresh fruit (with skin). Particularly raspberries, blackberries, strawberries, plums, pears, apples, and cherries.
6. Whole wheat and other whole grain products. These include rye, oats, buckwheat, and stone-ground cornmeal, as well as bread, pastas, pizzas, pancakes, and muffins made with whole grain flours.
7. Baked potato with skin.
8. Greens. Some of the best include spinach, beet greens, kale, collards, Swiss chard, and turnip greens.
9. Nuts. Especially almonds, Brazil nuts, peanuts, and walnuts.
10. Bananas.
Source: Reader’s Digest
Friday, July 31, 2009
Five Healthy Foods that Aren't
By Jennifer R. Scott, About.com
Updated: January 08, 2009
As you make eating choices during your day, some mistakes are easy to avoid -- that fried chicken you were eyeing at lunch didn‘t make its way to your plate, and that candy bar your cubicle-mate offered to split with you wasn't the least bit tempting. But what about those sneaky foods that sound healthy but aren’t? Have you been tripped up by these five not-so-smart choices disguised as health foods?
1. Bran muffins.
A bakery bran muffin can pack in around 500 calories and as many as 25 grams of fat! Fat-free muffins aren’t necessarily a better choice, either, because they contain more sugar, which only ups the calorie-count. If you are aiming for a fiber fix, you might be getting fooled there, too. Many commercially-produced bran muffins don’t actually have that much bran in them, which means the fiber count is lower than you think; try to find a variety that offers about five grams of fiber per serving. A better choice? A serving of bran flake cereal such as Kellogg’s All-Bran provides those five grams of fiber and then some, and even with one cup of fat-free milk and some sliced strawberries, has only 200 calories.
2. Tuna salad.
Tuna itself is a smart choice for anyone, whether you’re managing your weight or you want to get more omega-3 fatty acids in your diet. It’s a great protein source which will help you feel fuller longer than many other foods. But mix in all the other yummy stuff that goes in tuna salad, and tuna becomes a diet disaster. At my favorite deli, the tuna salad sandwich packs in a whopping 620 calories and almost 40 grams of fat. That’s more fat than three McDonald’s hamburgers. Swap tuna for turkey (hold that mayo!) and you’ll be much better off.
3. Energy bars.
Unless you’re super-active or an athlete, energy bars aren’t a smart choice when you’re watching your waistline. Although fortified with nutrients, weight-wise, they’re not much better than a candy bar -- a typical protein bar has about 200 to 300 calories. Instead of viewing these bars as a health food, they should be considered a treat and you should take into account their caloric content as you would any other food that you fit into your calorie budget. If you are accustomed to having a bar in the afternoon for an energy boost, consider having just half and wrapping the other portion up for tomorrow.
4. Frozen entrees.
Frozen entrees have definite good points, such as automatic portion control and being a quick, convenient alternative to fast food. If you shop carefully, you can find a variety of healthful, low-fat varieties on the market today, but there is a “hidden” minus to some frozen entrees: sodium. Many frozen meals have as many as 400 to 500 milligrams of sodium. Eat a few of these meals in one day, and that’s near the recommended sodium limit for the entire day! Excess sodium can lead to high blood pressure, something you’re already at risk for if you are overweight. Avoid any frozen meals that contain more than 600 milligrams of sodium in a serving; healthier choices will have 480 milligrams or fewer.
5. Granola.
Although granola often has the words “all natural” in front of it, that doesn’t make it a good choice for dieters. While the individual components of granola are in fact healthful -- oats, raisins, almonds -- the pieces are held together with oil which markedly increases the fat and calorie count. Some varieties have as many as 200 to 400 calories in a single serving, such as my former favorite, which packs in 220 calories a half cup! Try to find a low-fat version, but keep an eye on calories, too. A better way to work in more whole grains -- choose a bowl of oatmeal instead and you’ll save yourself hundreds of calories and slash your fat intake. (My favorite variety is Quaker Weight Control oatmeal in banana bread flavor!)
Updated: January 08, 2009
As you make eating choices during your day, some mistakes are easy to avoid -- that fried chicken you were eyeing at lunch didn‘t make its way to your plate, and that candy bar your cubicle-mate offered to split with you wasn't the least bit tempting. But what about those sneaky foods that sound healthy but aren’t? Have you been tripped up by these five not-so-smart choices disguised as health foods?
1. Bran muffins.
A bakery bran muffin can pack in around 500 calories and as many as 25 grams of fat! Fat-free muffins aren’t necessarily a better choice, either, because they contain more sugar, which only ups the calorie-count. If you are aiming for a fiber fix, you might be getting fooled there, too. Many commercially-produced bran muffins don’t actually have that much bran in them, which means the fiber count is lower than you think; try to find a variety that offers about five grams of fiber per serving. A better choice? A serving of bran flake cereal such as Kellogg’s All-Bran provides those five grams of fiber and then some, and even with one cup of fat-free milk and some sliced strawberries, has only 200 calories.
2. Tuna salad.
Tuna itself is a smart choice for anyone, whether you’re managing your weight or you want to get more omega-3 fatty acids in your diet. It’s a great protein source which will help you feel fuller longer than many other foods. But mix in all the other yummy stuff that goes in tuna salad, and tuna becomes a diet disaster. At my favorite deli, the tuna salad sandwich packs in a whopping 620 calories and almost 40 grams of fat. That’s more fat than three McDonald’s hamburgers. Swap tuna for turkey (hold that mayo!) and you’ll be much better off.
3. Energy bars.
Unless you’re super-active or an athlete, energy bars aren’t a smart choice when you’re watching your waistline. Although fortified with nutrients, weight-wise, they’re not much better than a candy bar -- a typical protein bar has about 200 to 300 calories. Instead of viewing these bars as a health food, they should be considered a treat and you should take into account their caloric content as you would any other food that you fit into your calorie budget. If you are accustomed to having a bar in the afternoon for an energy boost, consider having just half and wrapping the other portion up for tomorrow.
4. Frozen entrees.
Frozen entrees have definite good points, such as automatic portion control and being a quick, convenient alternative to fast food. If you shop carefully, you can find a variety of healthful, low-fat varieties on the market today, but there is a “hidden” minus to some frozen entrees: sodium. Many frozen meals have as many as 400 to 500 milligrams of sodium. Eat a few of these meals in one day, and that’s near the recommended sodium limit for the entire day! Excess sodium can lead to high blood pressure, something you’re already at risk for if you are overweight. Avoid any frozen meals that contain more than 600 milligrams of sodium in a serving; healthier choices will have 480 milligrams or fewer.
5. Granola.
Although granola often has the words “all natural” in front of it, that doesn’t make it a good choice for dieters. While the individual components of granola are in fact healthful -- oats, raisins, almonds -- the pieces are held together with oil which markedly increases the fat and calorie count. Some varieties have as many as 200 to 400 calories in a single serving, such as my former favorite, which packs in 220 calories a half cup! Try to find a low-fat version, but keep an eye on calories, too. A better way to work in more whole grains -- choose a bowl of oatmeal instead and you’ll save yourself hundreds of calories and slash your fat intake. (My favorite variety is Quaker Weight Control oatmeal in banana bread flavor!)
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