'LET FOOD BE YOUR MEDICINE' X

 This is the next to last post in this series on letting food be your medicine. Number 10 is one that is either loved or hated by most people. It seems there are few people don't have strong feelings about mushrooms one way or the other. However, shiitake mushrooms are very healthy and should be eaten by most people on a regular, perhaps weekly, basis. In human studies, shiitakes have been shown to be anti-cancer, cholesterol-lowering, and immune boosting. If these healthy mushrooms aren't part of your diet, perhaps they should be.

file photo

DR SEARS ON BENEFITS OF MINI-MEALS

This is another quote from Dr William Sears on the benefits of grazing or mini meals:

"People who eat frequent mini meals suffer less colon cancer, have steadier nerves, are less likely to develop diabetes, have a healthier immune system, tend to be leaner, enjoy lower blood cholesterol and levels of stress hormones, have less itis illnesses (dermatitis, bronchitis, colitis, arthritis), and just plain live longer and healthier."

clipart panda

ORANGES TO PREVENT HEART DISEASE?

HEART DISEASE IS THE #1 KILLER OF BOTH MEN AND WOMEN IN AMERICA!

One thing you can do for yourself as well as your family to help prevent heart disease is to add oranges to your diets.  If you have young children, it is important to serve them healthy meals from the very beginning!

We often think of oranges as a source of vitamin-C but they are so much more. They help to reduce blood pressure, cholesterol, and heart failure so why wouldn't you add them to your diet?  And while orange juice is good, eating the orange is healthier.  Check out the following information about the properties of oranges and their affect on the heart:

• Soluble fiber pectin - acts like a giant sponge, sopping up cholesterol in food and blocking its absorption - just like a class of drugs known as bile acid sequestrants.
• Potassium - helps to counterbalance the salt in your diet, helping to keep blood pressure under control.
• Citrus pectin - helps neutralize a protein called galectin-3 that causes scarring of heart tissue, leading to congestive heart failure.

Peter Muntendam, MD, of BG medicine in Waltham, MA, says research has shown that 20% of Americans over the age of 50 have galectin-3.  A study in 2009 showed that a diet high in fruits and vegetables decreased the risk of heart failure by 37%!

You will notice that 2 of the 3 bullets above are about pectin.  Since pectin is found in the pulp and pith, if you buy orange juice you should buy it with pulp.  Even better, as mentioned earlier, eat the orange!

Oranges and Cholesterol

Did you know that oranges may help to lower blood cholesterol? They contain terpenes that reduce serum cholesterol levels, and they are high in LDL-lowering fiber.

#10 HEALTHIEST FRUITS - BLACKBERRIES

Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.

"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.

file photo

#5 HEALTHIEST FRUITS - APPLES

 Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.

"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."

file photo

ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

file photo

LET'S ALL GO A LITTLE NUTS

WARNING: For those with nut allergies this advice is not for you. 

As has been mentioned on this blog before, plain unsalted nuts are very good for you. Dr. Stephen Devries, a well-known cardiologist suggests we can rein in our cholesterol by sprinkling unsalted nuts on salad, yogurt, oatmeal, etc. Dr. Devries stated, "Nuts are rich in plant sterols, natural substances that block absorption of cholesterol from the digestive tract." Two handfuls a day - that's about 2 ounces - have been shown in studies to reduce "bad" cholesterol by 10 points. Dr. Devries says almonds and walnuts are the most beneficial. This advice is for plain nuts, not salted and/or candy coated.

ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available, but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

file photo

IS FAT OKAY IN SALAD DRESSINGS?

 

Actually, the answer to the title question is yes. Yes, but! Research has shown that many essential vitamins such as A, D, E, and K need a little fat to help the body absorb them. Here is where the but comes in. Some fats do need to be avoided, trans fat being the main one. Also saturated fats should be low, no more than 2 grams per serving and non if they come from partially hydrogenated oil.

The best salad dressings to use should be ones that are low-fat made with one of the following oils - olive, canola, or walnut, all of which can actually help lower LDL (bad) cholesterol.

file photo

WHY WE NEED FIBER IN OUR DIETS

 Here's a list of some reasons it is important to have fiber in our diets. If you have any of these problems perhaps you should increase your fiber intake. Nutrition labels on food products list the fiber quantity.

1. Helps control blood sugar levels.
2. Lowers blood cholesterol levels.
3. Reduces blood pressure.
4. Helps with weight loss.
5. Helps prevent constipation and diarrhea.

CORONARY CALCIUM SCORING

Have you ever heard of Coronary Calcium Scoring? Personally, I had not or had never paid attention, if I had. A few years ago, during a routine exam with my cardiologist, he suggested that due to my heart disease family history, a heart attack at a young age, high cholesterol, etc, I have this scoring test. At the time and probably still, insurance did not cover this $100 test. I told my doctor, I would skip the test. My daughter, who was with me, told him to schedule it and she would pay. We argued and I ended up having the test. It's a good thing I did. My test showed significant artery plaque, he started me on a new medication. I had a check up with him last week. He told me the medications are working and my 'bad' cholesterol number has dropped.

Below are some heart health facts you should consider:

• Heart disease is the #1 cause of death in developed countries.
• Each year, over 1.5 million heart attacks occur in the United States.
• Annually, heart attacks account for over 500,000 deaths in the United States.
• The progression of atherosclerotic heart disease can be halted or potentially reversed when found early.

HOW TO OUTPACE A STROKE

Did you realize that every 40 seconds someone in the United States suffers a stroke? This information came from the Centers for Disease Control and Prevention. The good news is about 80% of these strokes are preventable! Two major factors contribute, independently, to most strokes.  These two factors are high blood pressure and high cholesterol. (Not a good thing for me as I have both and a history of stokes in my family.) Philip Ades, M.D. cardiologist, stated, "Hypertension damages blood vessels and high cholesterol can cause the buildup of fatty deposits that narrow arteries. That information can be scary but there are ways to work toward keeping your arteries strong and resilient.

• Snack on walnuts. According to research at Brigham and Women's Hospital and Harvard School of Medicine, eating 1-ounce of walnuts at least once a week was associated with a 17% reduction risk of stroke. Walnuts are a good source of heart-healthy alpha linolenic acid, a plant-based type of omega-3.
• Balance your work-life. Working more than 10 hours a day for 50 days out of the year was associated with a 29% greater risk of having a stroke according to a French survey. It appears the chronic stress and on-the-job demands negatively impacts vascular function and possibly increases the inflammation in your body.
• Faster walking. Are you a tortoise when walking? The Journal of Sport and Health Science found in a recent review that those who walked at a faster pace (3 1/2 mph) had a 44% reduced likelihood of a stroke compared to the tortoise walker (1 mph). Walking speed is an indicator of your overall aerobic fitness and blood vessel function.
• More Bananas. For decades it has been recommended that we curb sodium to control hypertension or high blood pressure. It is now suggested that we increase our potassium intake while we cut back on sodium. Getting nearly twice as much sodium as potassium is associated with a 22% greater stroke risk according to research in the journal Clinical Nutrition while consuming more potassium lowers this risk. It is suggested you limit your sodium to 2,300 mg a day and aim for 4,700 mg potassium. 

ANOTHER REASON TO EAT WALNUTS

I have discussed the benefits of walnuts on this blog several times but wanted to point out another reason walnuts should be a part of your diet. Walnuts contain compounds that help lower LDL (bad) cholesterol! It is also believed walnuts can even help repair damaged arteries. Walnuts, as with everything, should be eaten in moderation. I am not saying to sit down and eat a bag of walnuts but to include them in salads, etc and it is okay to eat a handful from time to time.

file photo

HOW ABOUT A BISON BURGER

Have you ever eaten or considered eating bison? If you are looking to cut back on cholesterol, fat, and calories, you may want to consider trying bison.  Bison meat has less of all three, cholesterol, fat, and calories, than even a skinless chicken breast.  But beware if you choose to go with a bison burger, for example, of the toppings you use.  Adding bacon, mayo, etc can add the cholesterol, fat, and calories right back in.

file photo

EATING TO IMPROVE YOUR CHOLESTEROL NUMBERS

Are you one of the unlucky millions, like me, who have high cholesterol? If so you might think that eating low-cholesterol foods would be the best way to improve those numbers.  But you may not be right.  Lilian Cheung, D.Sc., R.D., director of health promotion and communication at the Harvard School of Public Health, stated the following: "Although it is important to limit the amount of cholesterol you eat, especially if you have diabetes, for most people dietary cholesterol isn't the villain it's been portrayed to be." She went on to explain that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet - not the amount of cholesterol you eat from food.

There are actually foods you can eat that help to lower your cholesterol level naturally.  Here are 7 of them:

• Oats. Studies have shown that eating 3 servings a day of the fiber found in oats may reduce total blood cholesterol.  It also lowers by 5% to 7% the "bad" LDL cholesterol that is known to clog arteries. "Soluble fiber binds to fatty substances in the intestines and carries them out as waste, lowering cholesterol," says Cheung.
• Wild Salmon. "An excellent way to get omega-3 fats, an important type of polyunsaturated fat that can improve blood cholesterol levels, is by eating fatty fish.  That includes wild salmon and sardines, two or three times a week, "Cheung says.
• Walnuts. Every time you eat walnuts or walnut oil, your HDL, or good cholesterol, gets a power boost and is better able to remove excess cholesterol from your body.  This information is from a June 2013 joint study between Tufts University, University of Pennsylvania, and Penn State.
• Legumes. Beans, chickpeas, and lentils are some of the most fiber-rich foods you can eat.  A half cup of black beans equals 8 grams of soluble fiber! The Academy of Nutrition and Dietetics recommends 21 grams of fiber daily for women and 30 grams daily for men. Studies have shown that a diet high in cholesterol-lowering foods, including legumes, led to an average drop of 8 mg/dL in LDL cholesterol.
• Olive Oil. "The types of fat in the diet determine to a large extent the amount of total HDL and LDL cholesterol in the bloodstream," explains Cheung.  According to Harvard School of Public Health, replacing carbohydrates with monounsaturated fats, like those found in olive oil, can boost levels of good cholesterol and lower the levels of bad cholesterol.
• Avocado. Research in 2010 by the Canadian Medical Association suggests that the monounsaturated fats in avocados can help lower triglyceride levels and LDL cholesterol levels. This can reduce your risk of heart disease.
• Kale. Steamed leafy greens, such as kale, collard greens, mustard greens, broccoli, and cabbage, deliver insoluble fiber, and kale is full of cancer-fighting antioxidants. Kale in particular delivers a super dose of vitamins K, A, and C.

Information for this article contributed by my healthcare company UnitedHealthcare.

ORANGES TO LOWER CHOLESTEROL

Did you know that oranges may help to lower blood cholesterol? They contain terpenes that reduce serum cholesterol levels and they are high in LDL-lowering fiber. What a tasty way to improve your cholesterol numbers!

file photo

ADD BARLEY TO SOUPS FOR A HEALTHY BOOST

Barley is an ancient grain of which we don't take enough advantage. Barley packs lots of insoluble fiber, which lowers cholesterol and protects against cancer.  While all barley is nutritious, hulled is the best. An easy way to increase the barley in your diet is to add this healthy grain to soups as in this nutritious soup pictured below.

-

file photo

LET'S TALK TURKEY

Did you know that turkey breast roasted without the skin is lower in fat than any other commercially available meat?  That makes it a good choice for dieters and those watching their cholesterol levels.  In addition, it is a good source of zinc, iron, and the B vitamins.  The dark meat is good for you too.  It has more fat and calories than the breast, but it also has more iron and zinc.

Caution:  If you buy ground turkey, read the label!  Ground turkey often is mostly dark meat and may contain the fatty skin.  And remember self-basting turkeys are injected with saturated fat!

file photo

REASONS TO EAT OATMEAL

If oatmeal is not a regular on your breakfast menu, it needs to be added.  Most people are aware that oatmeal is recommend highly as a breakfast food but many may not be sure why.  Most of us know that oatmeal is high in soluble fiber and many know that soluble fiber fights bad cholesterol.  But did you also know it burns belly fat?  If you are looking for ways to reduce belly fat, start eating a bowl of oatmeal everyday!  One thing you want to avoid though is the prepackaged sweetened oatmeal, the sugar content is too high.  Make your own oatmeal and add your own sweetness with fresh fruit or berries and some ground flax seed.   

file photo