Match the Words for Lower Cholesterol

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Certain substances found in foods, such as soluble fiber, phytochemicals, certain fats and fatty acids, may make a very significant contribution to one’s effort to lower blood cholesterol levels. All of these substances are found in plant foods-fruits, vegetables, grains, and beans. A diet that includes ample amounts of these foods is also low in saturated fat. See how well you can identify foods that contain these important dietary substances. Match the clues to the left with the words on the right. Tally up your score at the end.

1. This hearty whole grain is popular as a cooked breakfast cereal and is a good source of soluble fiber.
2. These little plant embryos are enjoyable snack foods. They contain monounsaturated fats, which help to lower total cholesterol levels and increase HDL cholesterol levels.
3. These little starchy vegetables grow in pods and come in a variety of sizes, shapes, and colors. They are good sources of soluble fiber and supply protein, iron, and several vitamins and minerals as well.
4. This type of fruit is a good source of vitamin C, a vitamin which may help to lower cholesterol levels.
5. This bean, used to make tofu, is a good plant-source of protein, and it and can help to lower cholesterol levels.
6. This little seed is rich in omega-3 fatty acids and soluble fiber. Ground up, it can be added to breakfast cereals and baked goods.
7. This is the seed husk from the plantago plant. It is a concentrated source of soluble fiber and is found in certain breakfast cereals.
8. This type of oil comes from a little black or green vegetable and is a rich source of monounsaturated fat.
9. This popular grain (often made into pilaf) is a good source of soluble fiber.
10. This round fruit supplies soluble fiber and is red, green, or yellow.

brown rice _____
soybean _____
flax _____
psyllium _____
olive _____
oats _____
beans _____
citrus _____
apple _____
nuts _____
1. oats, 2. nuts, 3. beans, 4. citrus,
5. soybean, 6. flax, 7. psyllium,
8. olive, 9. brown rice, 10. apple.

How many did you get correct?
• 1-3 Cholesterol and food novice - Now you know!
• 4-7 Cholesterol and food rookie - Not bad!
• 8-10 Cholesterol and food expert - So, do you eat as smart as you are?

Use Food To Lower Your Cholesterol
Here are ways to let food help lower your cholesterol and reduce your risk of heart disease.

• Start your morning off with a bowl of oatmeal, skim milk and a whole orange.
• Serve beans and bean dishes at least 3 or 4 times a week.
• Serve lentils or lentil soup at least once or twice per week.
• Eat citrus fruits, carrots and apples for snacks and in meals.
• Treat yourself to a handful of unsalted nuts 1 or 2 times per week.
• Prepare more meatless meals with plenty of whole grains, fruits and vegetables.
• Steam vegetables or saute them in a small amount of olive oil instead of using butter or margarine.
• Use brown rice instead of refined white rice, but allow for a little extra cooking time.
By Beth Fontenot, MS, RD.

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