(ARA) - Everyone knows they should watch their cholesterol, but do you know why? If you have high cholesterol, you may have twice the risk for heart disease --  the number one health problem for both women and men in the United States.

High levels of cholesterol can lead to heart disease, heart attacks and strokes. Bad cholesterol, known as LDL, floats through your bloodstream, occasionally catching on the inside walls of the blood vessels. If enough cholesterol accumulates in one spot, the buildup -- known as a plaque -- can block the passage of blood. The resulting restriction of blood flow to the heart can cause a heart attack, while restriction of blood to the brain can lead to a stroke.

Luckily, you may be able to reduce your risk of suffering one of these life-threatening events by lowering your bad cholesterol levels. You can check your cholesterol level through a simple blood test. The National Cholesterol Education Program (NCEP) recommends LDL cholesterol levels below 130 mg/dL for people without heart disease but at moderate risk for developing heart disease. For those people with heart disease or a disease that puts them at high risk (such as diabetes), the recommended LDL cholesterol levels are below 100 mg/dL. Further reductions to 70 mg/dL are optimal and may be beneficial for those at particularly high risk.

To control your cholesterol levels, you should limit your intake of foods that are high in saturated fats and cholesterol, such as fatty meats and whole milk. Eat plenty of fruits, vegetables and other high-fiber foods, and be sure to exercise as recommended by your doctor.

In some cases, however, lifestyle changes alone are not enough. In those instances, medications including statins might be prescribed to lower cholesterol levels further. Thanks in part to the availability of these medications, the average patient today is considerably more likely to reach their LDL cholesterol goals than they were just 10 years ago.

Because high cholesterol doesn’t cause day-to-day symptoms, it can easily go undetected. Many people don’t know they have high cholesterol until they develop symptoms of heart disease such as chest pain. As a result, it is important to monitor your cholesterol levels regularly. And if your doctor has prescribed a cholesterol-lowering drug, be sure to stay on your medication.

If you have high cholesterol, or if you do not know your cholesterol levels, here are some important questions to ask your doctor:

* Why should I keep track of my cholesterol levels?

* Am I at risk for a heart attack or stroke?

* What puts me at risk?

* What are my current cholesterol levels?

* What are my cholesterol goals?

* How often should I check my cholesterol?

* How can I lower my cholesterol through diet? Exercise? Medication?

* What are the possible side effects of cholesterol-lowering medications?

* How should I take my medication?

Talk to your doctor to see if you should be doing more to lower your cholesterol levels. Not all cholesterol-lowering medications are the same, so be sure you and your doctor choose the one that’s best for you.

Courtesy of ARAcontent

Rice Helps the Heart, and the Wallet

(ARA) – With the rising cost of groceries, families are trying to make their hard-earned dollars go farther. Buying staples -- as opposed to manufactured mixes -- and using them in several different recipes is one way to reduce costs and yet provide a healthy meal for the entire family.

Of all the products on supermarket shelves, one of the most versatile is rice, a complex carbohydrate that is free of sodium, cholesterol and trans fat. It is also gluten-free, non-allergenic and easy to digest. Purchasing plain rice allows consumers to use the versatile grain in multiple recipes and is more cost-effective per serving. For example, a jar of RiceSelect’s Texmati rice is 30 cents per serving whereas seasoned mixes can range from 60 cents to $1.20 per serving.

“One great time -- and money-saving tip -- is to cook all of your rice for the week at once and store the leftovers in the refrigerator,” says Deborah Locke, product manager for RiceSelect. “The next time you are preparing a pilaf, casserole or rice salad, you are halfway there.”

September is Whole Grains Month, and numerous studies have shown that people who eat whole grains, such as brown rice, as part of a healthy diet have a reduced risk of coronary heart disease. Eating whole grains may help regulate blood glucose levels in those with diabetes and studies also show people who consume more whole grains are better able to maintain a healthy weight. Plus, whole grains, like Texmati brown rice and RiceSelect’s Royal Blends, make a great compliment to other healthy foods like vegetables and lean protein.

Rice tastes great as well, which makes it perfect for the whole family to enjoy. But when you head to the grocery store, don’t just pick up any generic brand. Seek out a brand that you know was grown close to home.

Buying locally-grown food is becoming more and more important for consumers who are concerned about minimizing their carbon footprints. RiceSelect, for example, grows and packages all of its products here in the United States.  And regardless of what you may have heard, there is currently an abundance of U.S. grown rice.

More than 100 recipes for the family to enjoy are available at www.riceselect.com. The recipes range from salads and side dishes to entrees and desserts. Here are a few of them:

* Brown Rice Black Bean Burrito
Yield: Makes six servings

Ingredients:
1 Tbsp. vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1 1/2 tsp. chili powder
1/2 tsp. cumin
3 cups cooked Texmati Brown Rice
1 15- or 16-oz. can black beans, drained and rinsed
1 11-oz. can corn, drained
6 8-inch flour tortillas
3/4 cup or 6 oz. shredded reduced-fat cheddar cheese
2 green onions, thinly sliced
1/4 cup plain low-fat yogurt
1/4 cup prepared salsa

Directions:
Heat oil in large skillet over medium-high heat until hot. Add onion, garlic, chili powder and cumin. Saute 3 to 5 minutes until onion is tender. Add rice, beans and corn. Cook, stirring 2 to 3 minutes until the mixture is thoroughly heated. Remove from the heat.

Spoon 1/2 cup of the rice mixture down the center of each tortilla. Top each with 2 Tbsp. cheese, 1 Tbsp. green onion and 1 Tbsp. yogurt. Roll the tortilla up and top with 1 Tbsp. salsa.

To save time, when cooking the rice for the burritos, double the recipe on the label and use the leftover rice in another dish, like Cremini Mushroom and Roasted Garlic Rice Soup, later in the week.

* Cremini Mushroom and Roasted Garlic Rice Soup
Yield: Makes eight to 12 servings

Ingredients:
1/3 cup butter
1 pound cremini mushrooms, sliced
1 large sweet mild onion, finely chopped
3 cups cooked Texmati Brown Rice, divided
1 (6 1/2-oz.) container Garlic and Herbs Spreadable Cheese
2 (14-oz.) cans roasted garlic seasoned chicken broth, divided
2 cups water, additional if desired
8 slices pre-cooked ready-to-serve smoked bacon
Salt and pepper to taste

Directions:
Melt butter in a large non-stick stockpot over medium-high heat. Add mushrooms and onion; cook about 10 minutes, stirring periodically. Let the mixture cool slightly. In a food processor or blender, combine mushroom mixture, 1-1/2 cups rice, cheese and 1 cup broth. Pulse mixture until mushrooms are finely chopped but not pureed and mixture is thoroughly combined. Return mixture to stockpot; stir in remaining rice, broth and water. Bring to a boil; cook uncovered over medium heat 5 minutes. Heat bacon slices between paper towels in microwave according to package directions. Chop bacon and set aside. Add salt and pepper to soup to taste. To serve, ladle soup into bowls; sprinkle with bacon.

Courtesy of ARAcontent

Delicious Ways to Add Whole Grains to Your Diet

(ARA) – Adding grains, especially whole grains, to your diet provides many healthy benefits. Unfortunately, most Americans consume less than one-third of the daily recommended amount, according to the U.S. Department of Agriculture. The good news is that now, more than ever, there are easy and delicious ways to add whole grains to your menus.

People who eat whole grains as part of a healthy diet have a reduced risk of coronary heart disease, largelybecause of the fiber they provide. Eating whole grains, like brown rice, may help regulate blood glucose levels in those with diabetes and studies also show people who consume more whole grains are better able to maintain a healthy weight.    

When most people hear the term “whole grains” they think of a slice of wheat bread. While wheat bread is one source, there are many others like rice and pastas, cereals and breads made with 100 percent whole grain instead of white processed flours.

“Many people are surprised to learn that rice is a whole grain,” says Deborah Locke, product manager for RiceSelect. “So many of our favorites, from traditional Asian dishes to Cajun dishes like dirty rice, can be made healthier and more delicious by using Texmati brown rice.”

* At less than 110 calories per serving, brown rice is rich in nutrients as well as a filling and satisfying grain. In addition to being cholesterol-free, less than one percent of the calories in rice come from fat. Texmati brown rice is an all-natural whole grain with a popcorn aroma and nutty flavor that contains more fiber and antioxidants than refined grains.

Other delicious and easy ways to add whole grains to your diet include

* Start your day with a serving of whole grain breakfast cereal such as whole wheat flakes, muesli or a hearty bowl of oatmeal.

* Substitute white bread, rolls, crackers and tortillas with whole wheat and rye products. Not only are they better for you, the taste of whole grain bread products is more complex and flavorful.

* Instead of snacking on greasy chips, enjoy healthier handfuls of air-popped popcorn. Add flavor by sprinkling on garlic salt or other herbal seasoning.

* Branch out and try less common whole grains such as amaranth, bulgur or quinoa. Amaranth can be added to soups and stews, bulgur can be added to meatloaf and stuffed into peppers, and quinoa can be mixed with egg and spices, made into patties and fried.

The experts at RiceSelect offer this easy, delicious, whole-grain summer recipe.

Wild Thyme Summer Salad
Yield: Four servings

3 cups cooked Texmati brown rice
2 cooked boneless, skinless chicken breasts, cubed (chilled or at room temperature)
1 (8.5 ounce) jar sun-dried tomatoes, drained and chopped
1/3 cup chopped Kalamata olives
1/2 cup of your favorite prepared vinaigrette
1/4 cup chopped fresh thyme leaves

Allow Texmati rice and chicken to cool. In a large bowl, combine rice, chicken, tomatoes, olives, vinaigrette and thyme. Toss well and serve chilled.

Courtesy of ARAcontent

To Lose Weight, Take a Breakfast Break

(ARA) – It is often difficult to prepare a nutritious breakfast when your mornings are already short on time. But you may want to think twice before skipping the meal altogether.There’s ample evidence to show that eating a nutritious, balanced breakfast is a must if you’re trying to lose weight and maintain a healthy lifestyle.

Starting your day with a healthy meal not only improves your stamina and memory during those busy first hours, it also jumpstarts your metabolism for the day, says Bob Greene, an exercise physiologist, personal trainer to Oprah Winfrey and author of “The Best Life Diet.” In fact, several studies have found that breakfast eaters consume fewer calories throughout the course of the day than breakfast skippers.

“People often pass on breakfast thinking that it will help cut calories,” Greene says. “Instead, they make up for those calories later on, often in the evening, as they raid the cupboards for chips, cookies and other high-calorie foods. And, if people skip both breakfast and lunch, their metabolism may start slowing down. That’s the last thing you need if you’re trying to shed pounds. If you’re short on time, try a protein smoothie. It provides a refreshing, on-the-go pick-me-up to keep you energized until lunch.”

Smoothies are one of the easiest things to whip up at home with a blender and a little creativity. When you begin with a lean protein base like egg whites (about 1/4 to 1/3 cup per smoothie), you’ll have a beverage that will help keep you full and satisfied. Egg whites are an all-natural protein source that is fat-free, cholesterol-free and low in calories, making them ideal for a power breakfast.  

Because they’ve been pasteurized and packaged in ready-to-pour cartons, AllWhites offer a safer and more convenient alternative to cracking and separating eggs. Look for AllWhites 100 percent all-natural egg whites in the dairy case of your local supermarket.  

With your protein base in place, you can get creative with your favorite fruit and juices.  The following recipe has just 282 calories, and is packed with 7 grams of fiber and antioxidants from green tea, raspberries and grapefruit juice to support healthy cells. Pair it with a whole grain cracker spread with a little peanut butter, or a couple of tablespoons of nuts, and you’ll have a complete breakfast to enjoy either at home or on the way to work.

Raspberry Green Tea Protein Smoothie

Ingredients:
1/2 cup white grapefruit juice
1/3 cup ready-to-drink green tea
1/2 cup raspberries (frozen or fresh)
3/4 cup (6 ounces) fat-free vanilla yogurt
1/3 cup AllWhites 100 percent liquid whites

Directions: Combine all ingredients in blender. Cover and blend until smooth. Serve immediately.

1 serving (16 ounces)

For additional great tasting smoothie recipes and other healthy breakfast ideas visit www.betterneggs.com or www.thebestlife.com.

Courtesy of ARAcontent

The Heart Health Benefits of Pistachios

(ARA) – Pistachios are a “super food” for health and fitness-focused Americans, according to a new Penn State study that examined the effects of pistachios on multiple cardiovascular disease (CVD) risk factors, including cholesterol, blood pressure and inflammation.

A diet rich in pistachios packs a powerful nutrition punch, the study shows. Nutrition experts nationwide are now recommending pistachios as a heart-healthy snack or heart-smart ingredient to incorporate in favorite dishes.

Snacking on pistachios has proved once again to have a positive impact on improving cardiovascular health, helping decrease common CVD risk factors. CVD remains the No. 1 cause of death in the U.S., with millions of Americans currently living with the disease.  

In recent years, other promising research has shown the beneficial effects of consuming pistachios as part of a daily diet. Eating pistachios may reduce your body’s response to the stresses of everyday life. Lifestyle changes, along with a healthy diet and exercise, can lessen biological reactions to stress.

“Pistachios contain many important nutrients that contribute to their positive effect on health. Every new study adds another piece to the puzzle of how eating pistachios may benefit heart health,” says Dr. Constance Geiger, nutrition expert for the Western Pistachio Association (WPA), a voluntary association representing pistachio growers throughout the nation.

In July 2003, the Food and Drug Administration announced that eating most nuts, including pistachios, mayhelp reduce the risk of heart disease when eaten as part of a diet low in saturated fat and cholesterol. Since then, the U.S. pistachio industry has committed to learning more about the nutritional benefits of pistachios and their impact on other health issues affecting Americans today.

Consider the following facts about the nutritional benefits of pistachios:

* Pistachios are a naturally cholesterol-free snack.

* They are a great source of protein.

* Pistachios contain more than 10 percent of the Daily Value of dietary fiber and essential vitamins and minerals.

* One serving of pistachios has as much potassium as half of a large banana.

* The nuts primarily contain monounsaturated fat that has been linked with lowering cholesterol levels and the risk of heart disease.

* Scientific evidence suggests that eating 1.5 ounces per day of most nuts, such as pistachios, may reduce the risk of heart disease.

For more information about the health benefits of pistachios and how to incorporate them into your diet, visit www.westernpistachio.org.

Courtesy of ARAcontent

More Meat-eaters Trying Vegan Foods for Taste, Health and Safety

(ARA) – Ah, the love of the burger – it’s a unifying American experience. But if the fat content in fast food burgers makes your heart burn with shame, and meat recalls have you worrying about what’s in that burger you made at home, you’re not alone. Is it any wonder that interest in vegan alternatives to traditional meat meals is on the rise – even among people who still consider themselves meat-eaters?

“People are understandably concerned about what they’re serving their families,” says Gary Torres of Food for Life, a vegan food company that is seeing increased interest in meat-free foods. “But it’s not just confirmed vegans who are seeking these alternatives. We’re seeing increased interest in vegetarian and vegan foods by people who don’t consider themselves to be followers of either lifestyle.”

The health advantages and expanded availability of more vegan choices seem to be key factors inspiringmore people to incorporate meat-free meals into their lifestyles, Torres says.

Not sure if you can incorporate vegetarian or vegan foods into your family’s diet? Consider the following:

* A simple Google search turns up hundreds of Web sites designed to help you “go vegan.” In fact, you can even find sites that will help you locate restaurants in your area that serve vegan or vegetarian dishes.

* It’s easier than ever to find cookbooks filled with delicious vegan and vegetarian dishes you can prepare at home.

* Numerous studies point to the health benefits of vegetarian and vegan diets – from help in losing weight to alleviating symptoms of some types of arthritis and diabetes.

* Vegan and vegetarian food products are going mainstream in grocery stores. Many products deliver the benefits of vegan foods without sacrificing the flavor and texture consumers demand. For example, Food for Life’s new baked (not fried) Moophrey burgers mimic the flavor and texture of quality ground beef. And in taste tests conducted by the company, more kids chose baked Cluckphrey Patties over traditional chicken nuggets. Both products are made with all-natural, non-genetically modified vegetable ingredients. Visit www.FoodforLife.com to learn more.

And if you’re still not convinced that vegan foods fit into your family’s lifestyle, consider this – you may already have vegan foods in your pantry. Items you already use, but never knew were vegan range from Kool-Aid and Fritos to Sunbeam bread, Krispy Kreme fruit pies and Ore-Ida Tater Tots, according to Peta.org.

Courtesy of ARAcontent

Secrets of Getting More Soy in Your Diet

(ARA) – Registered dietitians and other health care professionals recognize soy for its nutritional benefits. Soy offers an excellent source of cholesterol-free, low-fat protein and is gaining more acceptance in kitchens across America.

It’s no secret that soy is good for you. In fact, more than half of adult Americans agree that soy is a healthier protein than meat, according to a recent Harris Interactive survey on behalf of SOYJOY nutrition bars. Yet nearly as many are unsure how to get more soy into their daily diets.

“With numerous studies backing the heart and bone health benefits of soy, Americans know that soy is a healthy protein that can be better for you than other sources high in saturated fat and cholesterol,” says Allegra Burton, a  national health educator, MPH, RD and registered dietitian for SOYJOY nutrition bars. “But cooking with soy and finding ways to eat it on-the-go can seem daunting to many. With the variety of soy products available today, there are easy and delicious ways to incorporate soy into meals and snacks.”

Burton offers the following tips on how to enjoy the health benefits of soy throughout the day.

Snacks

To keep metabolism high, opt for a balance of complex carbohydrates and heart-healthy proteins. Crunchy soy nuts, soy yogurt with fruit or soy cheese with an apple or whole grain crackers make smart snack choices. When you’re on-the-go, avoid the mid-afternoon slump with SOYJOY, an all-natural soy nutrition bar made with whole soy and fruit.

Breakfast

Breakfast is a critical time for our bodies to refuel. Start the day off right with a high-energy smoothie blended with frozen berries and soy yogurt. Soy milk, available in plain, chocolate and vanilla flavors, enhances any cereal or oatmeal, and soynut butter is delicious on whole grain toast. Also, check the grocery aisles for a variety of other soy products, including breakfast patties and soy bacon.

Lunch

Heavy, high-fat meals can wreak havoc on our afternoon attention spans. Recharging with a balanced lunch is an important way to fuel your brain and body to perform well throughout the afternoon.

A few favorite lunch ideas include soy deli slices on whole grain bread with a salad, or a grilled vegetable sandwich with melted soy cheese.  Veggie burgers with all the fixings and soy nuggets with a low-fat honey-mustard dip are two other quick and tasty lunch ideas.

Dinner

Many of today’s soy products require minimal cooking, making them ideal candidates for any last-minute dinner dilemmas. Use soy crumbles, tofu, soy cheese and other soy products in place of meat in favorite recipes including lasagna, tacos, chili, stir-fry and pasta sauce.

Or fire up the grill with veggie burgers or soy hot dogs. Serve them on whole wheat buns and add grilled vegetables for a complete and satisfying dinner.

Whether you have time to cook or need to grab something and go, soy is a healthy protein source that can help lower the cholesterol and fat content of your favorite meals and snacks.

To learn more about soy, visit www.soyjoy.com.

Courtesy of ARAcontent