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 _____
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.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.