Your site for helpful information about low cholesterol foods and the low cholesterol diet. We know that exercise and low cholesterol foods are important factors in avoiding heart disease. Changing one's lifestyle is not easy but understanding the purpose of a low cholesterol diet helps with compliance. It helps to know why some foods are safe to eat and others are not.

Low Cholesterol Foods and the Low Cholesterol Diet

A low cholesterol food diet doesn’t necessarily mean the absence of cholesterol in one’s foods. According to health experts, the objectives of a low cholesterol diet are:

• decrease the total dietary fat, particularly saturated fat 

• decrease dietary cholesterol intake

• limit sodium intake

• increase fiber and complex carbohydrates intake

• decrease calories to achieve a healthy weight.

Furthermore, experts believe that a low cholesterol food diet focuses more on the reduction of saturated fat intake than the dietary cholesterol intake. This is so because studies show that saturated fats are much more effective in raising cholesterol levels than dietary cholesterol itself. Additionally, these saturated fats drive the liver to produce four times more cholesterol from the foods we eat. Cholesterol in the body is basically taken from various nutrients but mostly from saturated fats.

Not all dietary fats are harmful. The unsaturated fats (polyunsaturated or monounsaturated) in our low cholesterol diet, sourced mostly from plants, can actually help in lowering cholesterol levels. It is easy to tell the difference between these two dietary fats. The harmful saturated fats stay solid at room temperature while the unsaturated fats do not.

When you are on a low cholesterol diet, be aware of the term “hydrogenated vegetable oil” on food labels. Since hydrogenation is a process in making oils solid at room temperatures, hydrogenated vegetable oils are then considered as saturated regardless of the vegetable content. These hydrogenated vegetable oils are used as ingredients in snack foods, baked goods, and margarine, all of which should not be a part of your low cholesterol diet.

Be aware that lowering cholesterol levels should not be limited to dietary cholesterol management. The following lifestyle changes are also very important in lowering one's cholesterol in order to help avoid heart disease:  

• engaging in physical activities                                                                            

• quitting smoking

• achieving a healthy weight

Although reading food labels may take up a lot of your time, it can also help you determine that the foods you are eating are safe and healthy.

While we can’t alter our family history of high blood cholesterol levels, we can change our eating patterns to lower cholesterol levels. Doing this would mean some of the following:

• increasing intake of fiber-rich fruits and vegetables

• eating oats and other sources of soluble fiber

• exercising

• substituting the ingredients containing high saturated fats with those containing less or none.

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, may help 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

How To Look And Feel Your Best All Summer Long


(ARA) – If you worked hard to get swimsuit-ready this year, maintaining your beach body is a top priority. But working out isn’t the only thing that can keep you basking in the sunshine.  In less time than it takes to sweat your way through spin class, you can prepare a delicious meal that can help you achieve your goals in a healthy and satisfying way.  

“Making small changes to the foods you eat and the way you prepare your meals can yield big payoffs,” says Cindy Ayers, vice president of Campbell’s Kitchen. “To help everyone achieve their healthy living goals, we’re offering five simple cooking tips and 20 easy to make and great tasting recipes that are zero to three Weight Watchers Points(R)*.”

Healthy-Cooking Tips:

1. Evaluate your cooking methods: Some cooking methods, such as steaming, grilling, roasting and broiling, can be done without added fat and can yield dishes that are lower in fat and calories than frying.

2. Cut some of the fat from your favorite recipes: For recipes that call for sautéing vegetables in oil or butter, simmer them in a bit of broth instead.

3. Go whole grain: Add whole grain products to your repertoire. Use whole grain pastas and breads, brown rice, barley and oatmeal.

4. Breakfast for dinner: Instead of ordering take-out, cook up your favorite breakfast dishes for dinner. Whip up an egg white omelet stuffed with veggies or make French toast with whole grain bread topped with fresh fruit.

5. Add flavor without the fat: Adding a variety of spices and condiments to your meals or replacing water with broth are healthful ways to add lots of delicious flavor.

Recipes:

Here are two recipes that use Swanson Chicken Broth as a base to add extra flavor. Visit http://campbellswellness.com for all 20 recipes (click on the Recipes & Menus link).

Garden Vegetable Soup

Prep: 15 minutes
Cook: 15 minutes
Makes: 5 servings

Vegetable cooking spray
1 medium onion, finely chopped (about 1/3 cup)
2 cloves garlic, minced
1 medium zucchini, coarsely chopped (about 1 1/2 cups)
1 large green pepper, chopped (about 1 cup)
2 cups Swanson Natural Goodness Chicken Broth
1 cup canned crushed tomatoes
2 teaspoons red wine vinegar
Freshly ground black pepper
Chopped fresh basil leaves (optional)

1. Spray a 4-quart saucepan with the cooking spray and heat over medium-high heat for minute. Add the onion and garlic and cook for 2 minutes or until they're tender-crisp, stirring often. Add the zucchini and green pepper and cook until they're tender-crisp.

2. Stir the broth, tomatoes and vinegar into the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the vegetables are tender. Season with the black pepper. Garnish with the basil, if desired.

Weight Watchers Points(R)*: 0
Dietary Exchanges: 1 Nonstarchy Vegetable
USDA MyPyramid: 3/4 cup Vegetables

Nutritional Values per Serving: Calories 38, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 431mg, Total Carbohydrate 8g, Dietary Fiber 2g, Protein 3g, Vitamin A 7% DV, Vitamin C 21% DV, Calcium 2% DV, Iron 6% DV

Herb Grilled Vegetables

Prep: 10 minutes
Cook: 10 minutes
Makes: 6 servings

1/2 cup Swanson Natural Goodness Chicken Broth
1/2 teaspoon dried thyme leaves, crushed
1/8 teaspoon ground black pepper
1 large red onion, thickly sliced (about 1 cup)
1 large red or green pepper, cut into wide strips (about 2 cups)
1 medium zucchini or yellow squash, thickly sliced (about 1 1/2 cups)
2 cups large mushrooms

1. Stir the broth, thyme and black pepper in a small bowl. Brush the vegetables with the broth mixture.

2. Lightly oil the grill rack and heat the grill to medium. Grill the vegetables for 10 minutes or until they're tender-crisp, turning over once during cooking and brushing often with the broth mixture.

Weight Watchers Points(R)*: 0
Dietary Exchanges: 1 Nonstarchy Vegetable
USDA MyPyramid: 1 cup Vegetables

Nutritional Values per Serving:  Calories 28, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 54mg, Total Carbohydrate 6g, Dietary Fiber 2g, Protein 2g, Vitamin A
3% DV, Vitamin C 25% DV, Calcium 2% DV, Iron 3% DV

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 

The ABCs of a Healthy BBQ

(ARA) - The flowers are blooming, temperatures are rising, and the smell of charcoal is in the air. It’s officially grilling season -- the perfect time to fire up that commitment to a healthy lifestyle. While this outdoor tradition adds flavor to foods, it also helps remove fat and calories.

Whether it’s camping and preparing food over an open fire, or cooking from the barbeque on the deck, Weight Watchers offers tips to use the grill for every element of a healthy meal from salads to dessert.

* Seared Salads: Take a break from ordinary lettuce, and substitute it with those favorite vegetables, such as asparagus, squash or red peppers. Serve in a bowl as a traditional starter, or pile in paper cones to encourage mingling at outdoor get-togethers.

* Beefless Burgers: While extra lean ground beef (93 percent lean) is always a smart favorite, why not try a patty with a punch, such as salmon, tuna, chicken or turkey? Bulk up these burger alternatives by adding chopped vegetables or fruits, as well as low calorie sauces or rubs. Nestle burgers onto a whole grain bun or pita for added fiber and flavor.

* Side Pockets: Not every side needs to be served in a dish. Put it in a pocket -- a tinfoil pocket, that is. Tear off a 12-inch sheet of foil and fill with sliced red potatoes, onions, herbs and salt and pepper. Fold over the foil and seal tightly until veggies are tender, turning at least once. Grilling in foil locks in flavors and nutrients, and makes for easy clean up.

* Sweet Endings: Swap the cakes and cookies for Mother Nature’s favorite dessert -- fruit. Make a tropical treat with easily prepared fruit kabobs. Fill water soaked skewers with chunks of bananas, pineapple and mangos and sear over the fire. For extra flavor, lightly brush with a touch of melted butter, brown sugar, ginger and rum.

Try these flavorful, healthful grilling recipes from and find more at www.WeightWatchers.com.

Feta-Stuffed Chicken Burgers

Servings: Four
Preparation Time: 15 minutes
Cooking Time: 16 minutes
Level of Difficulty: Easy

Ingredients:

1 pound uncooked ground chicken breast
1 tablespoon fresh oregano
1/4 teaspoon garlic powder
7 tablespoons feta cheese, crumbled
4 small wheat pita(s)
4 piece lettuce, romaine
2/3 cup roasted red peppers, sliced (without oil)
5 small olive(s), black, sliced (about 4 teaspoons)

Preparation:

Preheat grill or broiler. Mix chicken, oregano, garlic powder and feta together in a medium-sized bowl; divide mixture into four balls and then press them gently into patties.

Grill or broil patties until internal temperature of burgers reaches 165 F, about 7 to 8 minutes per side. Serve each burger in a pita with a lettuce leaf, 1/4 of peppers and 1 teaspoon of olives.

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

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 inspiring more 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

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