a. The Myth of Good and Bad Cholesterol

Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). You’ll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Tran’s fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.

b. What do the Cholesterol Numbers mean?

On an average, adults will usually need to have cholesterol checks every five years. Each time you get a cholesterol check it will yield four results –  total cholesterol, LDL cholesterol, HDL cholesterol and Triglycerides. You will probably need more exercise and dietary change if you go above or below the healthy levels.

Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)

LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)

HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)

Triglycerides – less than 150 mg/dL (1.7 mmol/L)

c. Heart Protection and Vitamin E

Getting your Vitamin E is best done through eating roasted nuts and seeds, organic green leafy vegetables such as kale, spinach, mustard greens, chard and cold pressed vegetable oils. This helps reduce your risk of getting a heart disease but does not prevent attacks.

d. Five Great Foods to Lower Your Cholesterol

1. Whole grains: These contain a high amount of soluble fiber which can lower LDL.

2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.

3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.

4. Plant Sterols: This is found in foods like cold pressed oils (e.g. avocado, flax seed and olive oil), nuts, organic vegetables, fruits, and whole grains. 2 grams per day will lower your LDL by 10-15%.

5. Fermented Soy (e.g. raw, organic miso, tamari and tempeh): When consumed in moderation those foods can lower LDL by up to 3%.

About the Author – Deborah H. Land writes for the cholesterolloweringdiets blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.

Do your vegetables and fruits contain the nutrients you need?

Purchasing and eating vegetables and fruits does not guarantee you that you will provide your body with all the essential nutrients it needs on a daily basis.  This is due to the majority of our soils being depleted in nutrients (selenium, zinc, etc.) and most of the fresh produce containing high levels of pesticides.

By choosing organic and biodynamic foods you can obtain the essential nutrients you need from your fruits and vegetables without exposing yourself to harmful chemicals. You can truly nurture your body and enjoy the health benefits when choosing organic.

Below is a list of vegetables and fruits which are most likely to contain high levels of pesticide residues:

1. Carrots
2. Garlic
3. Celery
4. Bell Peppers (Capsicum)
5. Leafy greens (e.g. kale, spinach, silverbeet and bock choy)
6. Lettuce
7. Peaches
8. Apples
9. Nectarines
10. Grapes
11. Cherries
12. Pears
13. Strawberries

We are told to drink milk to obtain calcium but milk contains only 119mg calcium per 100mg edible portion. The real ‘Calcium Super foods’ are sea vegetables (seaweeds) such as Karengo, Arame, Hijiki, and Wakame. They contain between 1,000mg and 1,400mg of calcium per 100mg edible portion. They can be mixed with your cooked foods or salads. All seaweeds need to be pre-soaked in hot water for a 5-10 minutes, except Karengo.  Seaweeds can be purchased in Health Food Stores, Asian Markets or Supermarkets.

Seaweed reduces blood cholesterol, has antibiotic properties, counteracts obesity and strengthens bones, teeth, nerve transmission and digestion. It has anti-aging properties.

Karengo and Arame

Other calcium rich foods include wheat grass or barley grass (514mg), almonds (233mg), amaranth seed (222mg), fresh parsley (203mg), sunflower seeds (174mg), watercress (151mg), quinoa grain (141mg), kale (134mg), …

For an optimal calcium balance and healthy bones it is important that we limit calcium inhibitors such as:

• Coffee, soft drinks and diuretics
• Excess chocolate
• Excess of protein, especially meat
• Refined sugar, or too much of any concentrated sweetener
• Alcohol and other intoxicants
• Too little or too much exercise
• Excess salt
• The Solanum genus of vegetables such as tomatoes, potatoes, bell peppers, and eggplant.  They all contain the calcium inhibitor solanine.

OKRA also known as ‘Ladyfinger’

Okra is easy to digest when cooked and it lubricates joints. Okra is a good energizer, good for the reproductive tissue, is an effective cholesterol lowering dietary adjunct and an excellent food for arthritis and osteoporosis.

Cholesterol lowering effects of OKRA (Hibiscus Esculentus) in Senegalese adult men

Reference: Bangana, A., N. Dossou, et al. (2005). “Cholesterol lowering effects of Okra (Hibiscus esculentus) in Senegalese adult men.” Annals of Nutrition and metabolism 18 (Suppl. 1): 199

Okra, a fruit high in water-soluble fibre (WSF) and widely consumed in Africa was investigated as a potential candidate to decrease cholesterol. The water-soluble fibre of some fruits and vegetables has been the focus of scientific research in relation to potential health benefits to cardiovascular diseases (CVD). The 3 weeks randomized crossover placebo study carried out among 30 healthy subjects concluded that Okra is an effective cholesterol lowering dietary adjunct. Okra might therefore be an interesting approach in the prevention of CVD risk factors as well as an oportunity for okra commercial challenge.

Recipe for Okra Elixir

(Serves four)

Ingredients

• 1 pound (450g) fresh okra
• 1 tsb ghee or 2 tbsp cold pressed olive oil
• 1 tsp cumin seeds
• 1 tsp black mustard seeds
• 1/2 tsp sea salt

Method

• Wash okra and dry it
• Trim off the top and bottom and cut into ¼ inch circles
• Heat the oil in a saucepan over medium heat and add the cumin and mustard seeds
• When the seeds pop, add salt and stir
• Add the okra and simmer until tender for 15 minutes
• Stir often to avoid burning

Okra Barley Spinach Wok

Enjoy!