Get low

Happy Wednesday R.C.!

Although Wednesday was never my favorite day, it's proximity to Friday is something I am never mad about. At least it's not Monday!

Yesterday I got an e-mail from my favorite Mary Kay lady Kristan Haugen about foods that help to lower your cholesterol ( remember that cholesterol is one of those bad substances that adds to the plaque buildup in your arteries), so I thought I'd pass it along to my favorite bloggers.

According to Prevention Magazine, here are 12 foods that will help lower your cholesterol and help keep you from suffering a cardiovascular episode: (in no particular order)

1. Oats: I know I've mentioned this one time and time again, but eating oats can lower "bad" cholesterol by about 5% in 6 weeks if you eat two servings a day. Try oatmeal in the morning and a bread containing oats with your lunch.

2. Red Wine: Another one I've mentioned pretty often, but this time it's for a different reason. Red wines that are made with Tempranillo red grapes may help reduce cholesterol, according to a study by a Spanish university. Individuals who took a supplement of the grape found in this type of red wine saw a 9% drop in cholesterol! But the key here is to have one about a glass a day- having excess amounts of wine or other alcoholic beverages increases your risk of cardiovascular disease.

3. Salmon and other fatty fish: According to Loma Linda University, salmon and several other fish contain the "good" fats like omega-3's that may improve your "good" cholesterol. Try replacing some saturated fats from red meats with a serving of fish instead!

4. Nuts: According to a study in the American Journal of Clinical Nutrition, people who ate about 1.5 ounces of whole walnuts for 6 days a week for a one month period of time lowered total cholesterol by 5.4%. But again, be careful about your portion control- 1.5 ounces is about a shot glass and a half.

5. Beans: Adding about 1/2 cup of beans to your soup lowers total cholesterol by about 8% because beans are super high in fiber.


6. Tea: According to the USDA, black tea may reduce blood lipids (the fat floating around in your blood stream) by 10% in just three weeks! My roommate loves Traditional Medicinals teas, you can find them at Reynolds or IGA. (See the comment by LN below for some clarification on this one!)

7. Chocolate: I'm not mad about this one at all. Dark chocolate varieties contain a certain chemical that's good for keeping arteries unclogged and blood flowing. But practice that will-power - over indulging will cancel out the good effects. 


8. Margarine: PLEASE pay attention to the type of margarine you are buying- this ONLY goes for margarines with plant sterols like Promise activ or Benecol. Increasing your intake of plant sterols and decreasing your intake of butter or regular margarine may help lower your cholesterol.


9. Spinach: Spinach contains a substance called lutein, which guards against heart attacks by helping your arteries "shrug off" cholesterol. Try spinach as a side dish or drop some into your soups or salads.


10. Avacado: Avacados contain a substance that helps block cholesterol from absorbing, and also contain another type of fat that helps to lower cholesterol. Watch your intake though, because avacados are high in calories.


11. Garlic: One of my favorite foods (what? I'm Italian. I HAVE to cook with tons of garlic), garlic has been found to keep cholesterol particles from sticking to the walls of your arteries. Try adding two to four fresh cloves to your diet each day. Trust me, there isn't anything you CAN'T add garlic to ;). Just carry some mouthwash.

12. Olive oil: Olive oil is full of "good" fats that help to lower "bad" cholesterol. Try using olive oil to make salad dressings, add it to marinades, or use it to roast vegetables. When you're sauteing, trying using olive oil instead of butter.


So even though some of these foods are typically considered "bad" foods, they are okay and even good for you in certain circumstances. Make sure you pay attention to how much, and the specific type in the case of margarine and chocolate, that you are eating to get the most benefit.

That's all for now, bloggers!

From my heart to yours,
Red in Richland County