This recipe is from www.portfolioeatingplan.com. This website describes an eating plan that has been shown to lower blood cholesterol levels and improve heart health.
Ingredients 1 teaspoon ground red pepper ½ teaspoon ground black pepper 1 (12-ounce) package soy protein sausage- or hamburger-style crumbles, orThere has been a bit of panic on the prescription aisle with the recent findings about Zetia and Vytorin not decreasing the risks for a heart attack or stroke. We might get conflicting results on medications but the one consistent recommendation with any cholesterol lowering medication, including statins, is that they be part of a healthy lifestyle. The right food choices can move you closer to the following heart friendly goals.
• Lower LDL (bad cholesterol) -- Increasing soluble fiber is a natural way to knock down LDL levels because the body excretes LDL when it is attached to soluble fiber. Five grams of soluble fiber a day can decrease LDL by about 5 percent. The most well known food with soluble fiber is oatmeal but there are others. Beans, bran and Brussels sprouts are great sources along with fruit and whole grains. Just a half cup of cooked beans has about 3 grams of soluble fiber.
• Raise HDL (the good cholesterol) -- This is as important as lowering LDL cholesterol. As strange as it might sound, increasing fat is a way to boost HDL. Monounsaturated fats are heart friendly. Mild canola oil, flavorful olive oil, fish, nuts and avocados are good sources. The key is to have them replace the saturated and trans fatty acids in the diet and keep total fat intake less than 35 percent of calories.
• Reduce triglycerides and inflammation -- High levels of C-reactive protein, a marker for inflammation, appear to be associated with an increased risk of heart disease. Omega 3 fatty acids, found in cold water fish and, to a lesser degree, in flax and walnuts, can reduce inflammation and blood triglycerides. The American Heart association recommends eating fish at least twice a week.
My suggestions: Follow one of the above recommendations and maybe you won't have to call your doctor in the morning.
Sheah Rarback is a registered dietitian at the Miller School of Medicine at the University of Miami. E-mail:
