The Truth About Our Food: Does It Promote Good Health?

I’ve always assumed that the fruits, vegetables, grains and meats we get in the grocery store are top quality, grown and raised on farms and ranches.   I’ve made some disturbing discoveries, though.  Have any of you seen the  movie Food, Inc. by filmmaker Robert Kenner?  It appeared on PBS in April last year. If you haven’t seen it, you may want to check it out on YouTube.

In the movie, Kenner reveals the truth about factory farming.  Michael Pollan, author and journalist, the narrator in the movie, comments, “The industry does not want us to know the truth about what we are eating.  We probably wouldn’t want to eat it.” He even goes so far to say, “It is probably dangerous.”  Why?

A handful of huge corporations concerned mostly with profits have taken over the production of our food.  They own the seeds and dictate to poultry and beef farmers how the animals are to be raised and what seeds they will use.  The movie names those companies.

Farmers have found that it is more cost effective and more productive to use assembly line techniques to the pain and suffering of the animals.  Animals raised on factory farms have had their genes manipulated, are pumped full of growth hormones, antibiotics and other chemicals.  They are caged in close quarters with little to no light.  They are fed GMO grain and corn–Genetically Modified Organism–biochemists actually are able to modify the genes in these plants to resist disease, tolerate drought, fight fungus and to be unappealing to insects.  And sometimes subjected to mutilation.

Not only are these modern techniques inhumane to the animals, but they are dangerous to humans.  According to Cornell News, the grain-based diet fed to cows promotes a strain of e coli that is very dangerous to us.  The following website explains why this kind of feed promotes the growth of e coli. http://www.naturalnews.com/027185_ethanol_ecoli_corn.html#ixzz1WBrnbckB

In one part of the movie a chicken farmer, who exposes the way chickens are raised,  is interviewed and subsequently loses her contract with Purdue.  This post from a vegetarian site pretty well sums up what the farmer revealed:

“The broiler chicken industry produces 6 billion
chickens a year for slaughter. This industry is ruled by only 60
companies which have created an oligopoly. Broiler chickens are selectively bred and genetically altered to produce bigger thighs and breasts, the parts in most demand. This breeding creates birds so heavy that their bones cannot support
their weight, making it difficult for them to stand. The birds are bred to grow at an astonishing rate, reaching their market weight of 3 1/2 pounds in seven weeks. Broilers are raised in overcrowded broiler houses instead of cages to prevent the occurrence of bruised flesh which would make their meat undesirable. Their beaks and toes are cut off and the broiler houses are usually unlit to prevent fighting among the birds.”

I’ll let you read for yourself how other farm animals are raised in the farm factories.  For more information see:  http://www.idausa.org/facts/factoryfarmfacts.html

While this site above promotes a vegetarian lifestyle, we do have other alternatives. Kenner feels, for one thing, that public exposure of the dangers of smoking changed the way we view the tobacco industry.  He thinks that public opinion can change the way the food industry produces food.  He calls for more organic food purchasing and for protection for farmers who want to do things differently from what the farming corporations are dictating.  Some of the factory-owned or run farms have powerful lobbyists and powerful influence on the FDA and other government organizations.  Sometimes organic farmers, co-ops and raw milk farmers are closed down or harassed by government agencies under the influence of factory farmers. You may be interested in this Facebook page: http://www.facebook.com/?ref=logo#!/millionsagainst   If you check, there is a chapter for your state.

We can also purchase foods from local farmers.  Many communities have farmers’ markets where local farmers can sell their produce.  Generally too, small farmers use less pesticides.  Buy what is in season.

So what am I doing to see that my family is eating wholesome foods?  First of all, I am shopping and buying from local farmers as much as possible. At least the food is vine-ripened and not gassed.  They may have some pesticides, but I wash them thoroughly with a mixture of  Basic H2 and water.  (For a free sample of Basic H2 contact me at ksshakleerep@gmail.com)

I’ve also started buying organic as much as I can afford.  I’m still looking for a place to buy grass-fed beef. Some friends of ours buy a beef cow from a small local farmer and have it butchered and dressed to place in the freezer.  I am looking into doing that too. A neighbor of ours sells lamb.  Costco’s has reasonably priced organic chicken breasts. We’ve also put in a small garden this summer.  The family doctor of a friend told her to buy organic dairy as much as possible.  So we do that too.  A few local farmers sell eggs from chickens that are cage-free.

I don’t buy everything organic as it would be too expensive.  But I figure if I at least eat some organic foods, I am getting more nutritional value than if I continued to eat food from the supermarkets. If you are fortunate enough to live where there is a Whole Foods market, that is where I would go.

I’m finding, too, that the organic vegetables I’m buying taste better,and are more flavorful than what I’ve been getting the last few years. They taste like the vegetables my dad and grandfather used to grow. So to me they are worth the extra expense.  I just plan my meals carefully and stick to a shopping list to stay within my budget. Buying in bulk helps save money too.

We’ve also started taking vitamins and other nutritional supplements, especially in the winter, as I feel the food we get off-season probably doesn’t have all the vitamins, minerals and phytochemicals needed to support good health.  That too will be a subject of a future blog–what is happening to the beneficial phytochemicals in our food because of modern farming methods?

 

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Healthy Living: Spices for Hypertension, Diabetes, Cancer, Mood and Heart Health

I just got a newsletter from Cleveland Clinic this morning.  There was some great information in it about adding herbs and spices to your diet.  Not only do they make your food taste better, but they are good for your health.  They are loaded with antioxidants that help fight disease.  They block the formation of compounds that contribute to damage caused by diabetes and aging.

“ In 2008, researchers at the University of Georgia published a study in the Journal of Medicinal Food, concluding that common herbs and spices are potent inhibitors of tissue damage and inflammation,” the article pointed out.

Below is the information from the newsletter:

  • Cinnamon. One study found that it helped individuals battling type 2 diabetes by increasing the cells’ ability to use glucose.
  • Turmeric. Turmeric contains an ingredient called curcumin, which helps increase cells’ resistance to infection by disease-causing microbes. This spice also is being used in clinical trials to check its safety and effectiveness for colon cancer, psoriasis and Alzheimer’s disease.
  • Ginger. Ginger has been used commonly to treat upset stomachs. A recent study shows that ginger also can help combat muscle pain caused by exercise.
  • Chili pepper. Capsaicin, a compound that gives chili peppers that flavorful kick, may help reduce blood pressure. One study shows the blood vessels relax in rats after eating chili peppers.
  • Rosemary. Researchers say adding rosemary to meat has helped reduce the total amount of HCAs (cancer-causing compound) when meat is grilled or fried.

One thing to keep in mind–the herbs and spices need to be fairly fresh to reap the benefits.  So throw out any old dried spices you may have in your cabinet.  Grow your own or grate your own.  You can plant some herbs in a large pot and bring it inside for the winter.

Sage makes a beautiful decorative plant in your perennial garden.  It has such pretty blue flowers in the spring.  After it blooms trim it a little and give it plenty of room as it grows into a small bush.  Rosemary and thyme are also perennials that will keep coming back and reward you with wonderful aromas in your garden.

Mint is good for soothing your stomach; but one caution with growing mint.  It does tend to take over your garden.  To control it better, plant in a fairly large pot. Then put the pot in the ground to just below the rim.  Then weed some of it out as it starts to spread. Mint is good in mid-eastern dishes like tabbouleh, and it can be used to make mint tea or add some to your iced tea.  Chew a leaf to freshen your breath.

This year I also planted two kinds of basil, flat-leaf and curly parsley, dill, cilantro (the seeds are coriander and can be ground in a coffee grinder), all annuals.

Here is another list of herbs and spices and the health benefits I found on AlterNet.com:

    • rosemary and basil for their anti-inflammatory power
    •  cumin and sage for their dementia-fighting power
    • cayenne and cinnamon for their obesity-fighting power
    • coriander and cinnamon for their sugar regulating powers
    • lemon grass, nutmeg, bay leaves and saffron for their calming effects on your mood
    • turmeric for its cancer fighting power
    • oregano for its fungus-beating power
    •  garlic, mustard seed and chicory for their heart-pumping power
    •  basil and thyme for their skin-saving power
    • turmeric, basil, cinnamon, thyme, saffron, and ginger for their immune-boosting power
    • coriander, rosemary, cayenne, allspice and black pepper for their depression-busting power

So Spice Up Your Life!

Kathy Schultz, Independent Shaklee Distributor

 

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Cardiovascular Health: The DASH Diet for Hypertension

Have you ever heard about the DASH Diet for lowering your blood pressure?  I heard about it a year or so ago and have been trying to implement it into my life.  DASH stands for dietary approaches to stop hypertension.  Doctors have long understood that diet and exercise have an enormous effect on the circulatory system.  So this diet was developed in 1997 and is based on an extensive study of how wholesome food choices can best reduce blood pressure.  There is something YOU can do to help your high blood pressure.

First let’s just review the dangers of high blood pressure:

  1. Atherosclerosis. This is hardening of the arteries caused by the slow buildup of plaque on the inside of artery walls.
  2. Cardiovascular Disease. This is a catchall phrase referring to all diseases affecting the heart and blood vessels.
  3. Coronary Artery Disease or Coronary Heart Disease.  Coronary heart disease is the most common heart condition in America.  It happens when the arteries that supply the heart harden and narrow due to plaque buildup.  This reduces the amount of oxygen the heart gets.  Symptoms may include chest pain and shortness of breath on exertion.
  4. Heart Attack.  Usually caused by a clot in a coronary artery, thus cutting off blood and oxygen to the heart.
  5. Heart Failure.  Also known as congestive heart failure. This condition develops over time as the heart has increasing trouble pumping blood throughout the body.
  6. Stroke. There are two kinds of stroke–ischemic and heorrhagic.  The former occurs when there is blockage in a blood vessel to the brain; the latter when a blood vessel in the brain bursts.
  7. Dementia.  People with hypertension are more likely than those with normal blood pressure to experience dementia and other cognitive problems as they age.
  8. Kidney Disease.  Uncontrolled hypertension is the second leading cause of chronic kidney disease. (Diabetes is the number 1 cause.)  It speeds up the deterioration of the kidneys to the point where the patient needs life-saving dialysis or kidney transplant.
  9. Blood Vessel Damage.  Constant high blood pressure damages the lining of the blood vessels, which increases the rate plaque accumulates on blood vessel walls.
  10. Retinopathy. Damage to your eyes. Hypertension affects the blood vessels in the eyes much like it does those in the heart and kidneys. Uncontrolled pressure can lead to a blood vessel to burst and cause impaired vision or blindness.

The National Institute of Health (NIH) provides a brochure as a PDF file which outlines the DASH Diet and provides some menus. It is low in salt, and recommends that people who want to lose weight consume 1600 calories daily or for small-framed or sedentary women); 2000 calories daily for regular framed women seeking to stabilize her weight or men with sedentary lifestyles; 2400 calories a day for moderately active men or highly active women.

There are super nutrients, too, you should include in your diet:

  • Potassium. Found in bananas, potatoes, orange juice, spinach, chard, mustard greens, zucchini, and button mushrooms.
  • Magnesium.  Found in whole grains, chard, spinach, sea vegetables, basil, dill, and squash.
  • Calcium.  Found in low-fat or fat-free milk, cheese and yogurt, as well as in calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soy nuts, bok choy, broccoli, collards,  Chinese cabbage, kale, mustard greens, and okra .  There is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow’s milk.
  • Vitamin C. Found in chili peppers, parsley, broccoli, bell peppers, strawberries, oranges, lemon juice, papayas, cauliflower, kale, mustard greens, and Brussels sprouts.   Those who took 500 mg daily for one month saw their systolic, diastolic and mean blood pressures drop by 9%.
  • Omega 3 Fatty Acids. Super foods: mackerel, anchovies, salmon, tuna, herring, and ground flax seed.
  • Celery.  Celery has been used traditionally in Asian countries to treat high blood pressure.   It contains 3-n-butyl phthalide which helps arteries dilate, thus reducing blood pressure.  Celery also packs a whopping 8 grams of fiber in one large stalk.
  • Garlic. In a previous blog I talked about the benefits of garlic for the heart. To get the most benefit from it, mince it and let it sit for 15 minutes before adding to your food.
  • Co-enzyme Q10.  Found in fresh sardines, mackerel, beef, pork, eggs, spinach, broccoli, peanuts, wheat germ, and whole grains.

As we age, we often can’t eat enough foods to give us all the nutrients we need. These nutrients can also be taken as supplements.

Yes, you can be in control of your own health and lower your blood pressure!

 

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Cardiovascular Health: Top 5 Foods to Help Lower Your Cholesterol

Yes, you can lower your cholesterol without drugs.  Because of the side effects of drugs, you may want to consider a more natural alternative.  Diet is one of the ways you can improve your numbers.

As suggested by the Mayo Clinic, the top 5 foods that lower your cholesterol are:

  1. Oatmeal  The soluble fiber in oatmeal reduces your bad cholesterol, the LDL, by reducing the absorption of cholesterol into your bloodstream.  Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.  Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you’ll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.   To change it up a bit, Quaker Oats had a cookbook, Quaker Oats Wholegrain Cookbook, paperback, and available used for $.89 at Amazon.  I’ve had it for years and it has some great recipes and ways to include more oatmeal in your diet.  I use the recipe for the oatmeal scones all the time.
  2. Fish and Omega 3 Fatty Acids   Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:  mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.  The omega 3 can reduce your blood pressure and help prevent the forming of clots. In people who have had heart attacks, it helps prevent sudden death.  You can also get some omega 3 in ground flax seed.
  3. Walnuts, almonds and other nuts  (You can add some to your oatmeal.)  They are rich in polyunsaturated fats that are good for your blood vessels, particularly walnuts.    Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar.  Instead of adding meat or cheese to your salad, add a few nuts.
  4. Olive Oil  Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.  The Food and Drug Administration recommends using about 2 tablespoons a day.  What I do with many of my recipes that call for butter, I use olive oil and add just a little butter for the flavor.  One of my juicing books even recommends making your own “better butter” by mixing about a cup of olive oil (I would use the light or extra light) to a pound of butter.  Repackage into tubs.  The butter will be healthier and easier to spread.  But don’t go crazy.  Olive oil is still a fat and should be used in moderation.
  5. Foods with Added Plant Sterols and Stanols  Like the orange juices that are heart healthy.  I don’t recommend margarine, even though the “heart healthy” ones have the sterols and stanols added.  The amount of plant sterols and stanols needed is 2 grams a day, about what you get in two 8-ounce glasses of fortified orange juice.  You can also take a supplement.

 

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Healthy Living: Are Raw Veggies Really Healthier Than Cooked Ones?

Most of us have been told to eat our vegetables.  They are good for you.  We have also been told that raw vegetables are the best for our health.  But is that really true?

Well, not exactly.  A study published in The British Journal of Nutrition last year found that a group of 198 subjects who followed a strict raw food diet had normal levels of Vitamin A and relatively high levels of beta-carotene, but low levels of the antioxidant lycopene.  Several studies in recent years have linked a high intake of lycopene, the red pigment in tomatoes, red bell pepper and papaya, with a low risk of cancer and heart attacks.  Some researchers even say it may be an even more potent antioxidant than Vitamin C.  The level of lycopene in tomatoes rises about 35% when they are cooked for 30 minutes.  Apparently cooking breaks down the plant’s thick cell walls and aids the body’s absorption of the nutrients bound to those cell walls.

Actually, cooking is vital to our diets.  It helps us digest food by softening the cellulose fiber that our weak jaws, small teeth and digestive systems are not equipped to handle.

In addition to tomatoes, cooked carrots, mushrooms, asparagus, cabbage, peppers and many other vegetables deliver more antioxidants, carotenoids and feulic acid to the body than when they are raw.  That is true when they are boiled or steamed, with boiling being the best choice.

However, boiling vegetables does destroy the Vitamin C in them.  The Vitamin C in tomatoes declined by 10% when they were cooked for just 2 minutes and by 29% when cooked a half hour.  Yet, eating cooked vegetables is worth the trade off, as Vitamin C is found in more fruits and vegetables  than is lycopene.  And cooked vegetables do retain some of their Vitamin C. It also makes some vegetables, like potatoes, more palatable.

Additionally, washing vegetables does not destroy all potentially harmful organisms.  Boiling or baking them does.

So what should you eat?  Cooked or raw?  Actually, a variety of both.

Do you always eat the way you should? I know I don’t.  A recent study determined 90% of Americans are lacking key nutrients in their diets. Part of that is also because the food we eat doesn’t always have the nutrients you’d expect.  Moreover, common factors such as stress and aging can increase the body’s need for essential vitamins and minerals.

What should you do?  Click on this link for more information:  http://kathyschultz.com/supplements-to-target-your-health-issues/building-a-good-foundation-for-health/



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Cardiovascular Health: Garlic Benefits the Heart, Lowers Blood Pressure

Garlic is a heart healthy food,  beneficial for the heart because of its ability to lower blood pressure.  Studies show that the allicin formed from garlic makes red blood cells release hydrogen sulfide which make blood vessels relax, thus reducing blood pressure.  Generally, hydrogen sulfide is toxic, but the body synthesizes small amounts of it.  With aging, though, hydrogen sulfide synthesis decreases.  Garlic is also safe for most people with few side effects.  One caution: those allergic to onions will be allergic to garlic.

How the Heart Benefits From Garlic

  • Because of relaxing the blood vessels, the heart does not work so hard, thus lowering blood pressure.
  • Garlic helps to keep the elastic properties of your aorta.
  • One of the compounds in garlic also prevents your blood from clotting, significant in treating heart disease and preventing heart attack and stoke.
  • In some studies supplementing diet with garlic reduced total cholesterol and the “bad” kind of cholesterol, LDL.  HDL was not affected.

In Germany conducted in Munich demonstrated that patients with high cholesterol levels were put on a low-fat diet and their cholesterol went down 10%.  When garlic was added, their cholesterol dropped another 10%.  It is considered so effective there it is licensed medicine there for treating atherosclerosis.

Proper Way to Use Garlic

But there is a proper way to use garlic. Raw, naturally grown garlic is the best.  It should be sliced and left to sit for 10-15 minutes to release an enzyme and an amino acid which combine to make allicin–which also acts as an antibiotic. Then add it to food to get the benefits. Or some people eat a clove of raw garlic a day.

Another benefit of fresh garlic in food is that it may help prevent food poisoning as it has killed  E. coli, antibiotic-resistant Staphylococcus aureus, and salmonella in the laboratory.

There are also garlic supplements. They are easier to digest and don’t leave you with “garlic breath.”  An effective dosage is 1000 milligrams or 1 gram a day.

People with cholesterol levels of 200-239 are especially good candidates for supplementing with garlic because those levels, while not desirable, are usually not treated with drugs and are not considered dangerously high.  Anyone on cholesterol lowering drugs, taking medication for high blood pressure or going in for surgery should consult with his/her doctor before adding garlic supplementation.

Some people do not tolerate garlic well, or they may not want to smell like garlic.  Therefore, you may want to consider an alternative to eating a lot of it.  Garlic does come as a supplement.  Garlic supplements are one of the most widely sold supplements in this country.  But not all supplements are equal.  Test for yourself.

How Garlic Supplements Are Made

“Supplements  are typically made by slicing garlic and drying it at low temperatures  to prevent the destruction of alliinase, the enzyme that turns alliin  into the disease-fighter allicin. It is then pulverized into a powder  and formed into tablets. In order to meet the standards set by the U.S.  Pharmacopeia (the group that develops the quality standards for  prescription and over-the-counter drugs and dietary supplements sold in  the United States), the powder must contain at least 0.3 percent  alliin.”  From How Stuff Works.com

When used in a diet low in fat and cholesterol, garlic supplements can help to retain healthy blood pressure and cholesterol levels.

For more information see my page:  http://kathyschultz.com/supplements-to-target-your-health-issues/lowering-blood-pressure-with-garlic-supplements/



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Cardiovascular Health: How Plant Sterols and Stenols Lower Cholesterol

One in three of us in the United States has high cholesterol.  It is one of the major risk factors for heart disease. While many are taking the statin drugs to reduce cholesterol, they have many dangers, one of which is mental confusion and loss of short-term memory. (Some people have even lost their jobs because of this side-effect.) They can also cause liver damage, which is why you have to be monitored while on the drug.  I had some of those problems while taking a statin drug.

So I went hunting for a more natural product.

One strategy for lowering cholesterol is adding phytosterols to your diet. What are phytosterols?

Phytosterols (referred to as plant sterol and stanol esters) are a group of naturally occurring compounds found in plant cell membranes. Because phytosterols are structurally similar to the body’s cholesterol, when they are consumed they compete with cholesterol for absorption in the digestive system. As a result, cholesterol absorption is blocked, and blood cholesterol levels are reduced.

Try to include 2 grams of plant stanols/sterols per day. Plant stanols/sterols are derived from plants. Examples include fruits, juice, grains and vegetable oils.  Consuming phytosterols in recommended quantities has been shown to lower total cholesterol up to 10 percent and LDL or “bad” cholesterol up to 14 percent.  Phytosterols are naturally present in small quantities in vegetable oil, nuts, legumes, whole grains, fruits and vegetables.  However, the average intake of these substances is less than 500 milligrams (mg) a day, which falls short of the amount needed to lower cholesterol.

To get the amount of plant stanols and sterols you need daily, you may want to consider taking a supplement.  The NIH recommends eating less saturated fat and cholesterol, exercise, losing weight, eating more soluable fiber, and consuming 2000 mg of plant sterols and stanols daily.

A natural supplement works best when you are living a healthy life-style of eating right and exercising.  Please check with your doctor about taking any cholesterol lowering supplements if you are already on a prescription drug or are pregnant or nursing.

Not all supplements are created equal:

For more information see my page:  http://kathyschultz.com/lowering-your-cholesterol-naturally/

 

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Cardiovascular Health: Lowering Your Cholesterol by Eating Legumes

When Baby Boomers were polled about their top concerns, most responded that health was the #1 issue they worried about.  As a Baby Boomer, I have the same concern, especially since this past week I had blood tests revealing my cholesterol is 298!  My LDL’s were too high and my HDL’s were very low.  Time to get serious if I want to be healthy as I age.  Perhaps, that is one of your concerns as well.

Many of us don’t worry too much about our cholesterol since the advent of statin drugs that work very effectively on lowering cholesterol.  However,  these drugs aren’t without their side effects, like short term memory problems, muscle weakness and others.  They can also cause liver damage.  That is why you have to have regular blood tests when on the drugs.

So I went hunting for some natural ways to lower my cholesterol.

One of the things that will lower your cholesterol by 30%, much the same as the early statin drugs, is a vegan diet.  Foods like oatmeal, soy protein, almonds and plant sterols, along with fruits and vegetables each lower serum cholesterol a bit — several percentage points, especially when animal foods are eliminated, according to a report by ABC News. However, that is hard for most of us to do.

However, there is hope.  Beans and legumes are truly super foods and eating them helps to lower cholesterol.  Per ABC News some recent research from Donna Winham at Arizona State University indicates that the recommended amount of beans — one-half cup daily — lowered cholesterol by about 8 percent, which lowers heart disease risk by 16 percent. She and her colleagues looked at pintos, black-eyes and carrots, with pinto beans coming out the winner for lowering cholesterol. Didn’t matter how you ate them, just one-half cup daily (what we should be eating anyway) did the trick. And even better news is that most of the reduction was from the bad (LDL) cholesterol.

According to “Food for Thought” author Katie Kimball, beans pack a lot of nutrients that can help lower the bad cholesterol.

Just 1/2 cup of legumes will give you the following nutritional benefits: 

  • 7-8 g, 15% RDA,  Protein,best if eaten with whole grains to form a complete protein)
  • Fiber (best if long soaked and long cooked)
  • Iron (1/5 RDA, eat with vitamin C to increase absorption)
  • Zinc
  • Vitamins B1, B6
  • Folic acid (HALF recommended daily amount in ½ cup)
  • magnesium, copper
  • antioxidants
  • omega-3 and omega-6 fatty acids

According to Prevention magazine eating 1 cup a day—particularly kidney, navy, pinto, black, chickpea, or butter beans–can lower your cholesterol by as much as 10 per cent in 6 weeks.  So if you want to lower your cholesterol, eat more beans. (Also see article Nature’s Perfect FoodThe article also includes a couple recipes.)

Some Delicious Recipes:

http://www.cookingchanneltv.com/recipes/herb-and-chickpea-salad-recipe/index.html Herb and chickpea salad

http://www.mayoclinic.com/health/healthy-recipes/RE00064  Caribbean Red Beans & Brown Rice

http://www.mayoclinic.com/health/healthy-recipes/NU00525  Pasta with Grilled Chicken, White Beans and Mushrooms

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