Olive oil is the anchor of the Mediterranean diet. No other natural oil has as much monounsaturated fat. When drizzled on salads and vegetables or grilled fish, it adds a pleasing aroma and texture. But olive oil by itself is somewhat bland and is always accompanied by liberal amounts of salt.

Salt is central to the Mediterranean diet – olives can only be consumed if they’re soaked in brine for weeks. Feta cheese is cured and stored in salt brine. Capers, anchovies, codfish and roe are all Mediterranean staples routinely packed in salt. The breads, pastries and sauces of the Mediterranean are all high in salt. Virgin olive oil, so cherished for making salads, is slightly bitter because of all the unique antioxidants it contains, so salt is especially important for improving its taste. Greek taramosalata is made from salted codfish roe, while tzatziki is made from salted, fresh cucumbers that are drained and added to yogurt; North African baba ghanoush is made of roasted eggplant, blended with tahini, garlic, lemon juice, olive oil and lots of salt. Yet, the people of the Mediterranean, who enjoy all these foods, have the world’s best cardiovascular health.

The diet is so healthy that the National Heart, Lung and Blood Institute (NHLBI) used it as a model in its famous DASH Study (Dietary Approaches to Stop Hypertension), which confirmed that the Mediterranean/DASH diet was healthier than the typical American diet and effectively reduced blood pressure.

NHLBI then repeated the study to check the effect of salt. The new DASH-Sodium trial again demonstrated that the DASH diet could reduce blood pressure. Compared to an American diet, DASH showed a greater reduction in systolic blood pressure.

While some policy makers encourage the public to reduce their salt intake, their advice could have harmful unintended consequences such as discouraging Americans from trying this healthful, tasty diet. Cutting one-third of the salt dramatically reduces the palatability of the Mediterranean diet and makes it much less desirable for most people, while cutting two-thirds of the salt makes the diet completely unacceptable. The net consequence of such a strategy will be far fewer people consuming the diet and enjoying its critical health benefits – reducing heart disease, obesity, diabetes and hyperlipidemia, and improving cognitive function.

The Mediterranean diet has proved its worth for centuries. For more information on salt and health go to www.salthealth.org.

To help you get started with a healthy Mediterranean meal, try the following recipe:

North African Salad

Ingredients
3 tablespoons extra-virgin olive oil, plus 1/4 cup
2 to 3 cloves garlic, crushed and minced
1 pound box Israeli couscous (or any tiny pasta such as ziti)
3 cups chicken stock
2 lemons, juiced
1 lemon, zested
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 cup chopped fresh basil leaves
1/2 cup chopped fresh mint leaves
1/3 cup finely chopped Italian parsley
1/3 cup dried chopped dates
1/4 cup slivered almonds or pistachios, toasted

Directions
In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and saute for one minute. Add the couscous and toast until lightly browned, stirring often, about five minutes. Carefully add the stock, and the juice of one lemon and bring to a boil. Reduce heat and simmer, covered, until the couscous is tender, but still firm or al dente, stirring occasionally, about seven to nine minutes. Drain the couscous.

In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt and pepper and let cool. Once the couscous is room temperature, add the fresh herbs, dried dates and almonds/pistachios. Toss well and serve.

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“People in Japan tend to eat smaller portions of healthier types of food,” says Dr. Mark Drucker, medical director of the Center for Advanced Medicine in Encinitas, Calif. “Eating plenty of low-mercury fatty fish, fresh vegetables and limiting red meat and refined sugars all contribute to this healthy lifestyle.

What can you do to reap the benefits of the Japanese diet at home? Here are some easy ideas from Dr. Drucker:

1. Try cultural cuisine
Sushi, a Japanese diet staple, is popular throughout the United States. Many grocery stores now carry pre-made sushi you can buy and snack on at home. Another fun way to enjoy sushi is to make it yourself. Try having a sushi-rolling party with your friends as a fun way to eat healthy and learn about another culture.

Making sushi yourself doesn’t need to be difficult. Pick up a book with step-by-step instructions and a sushi starter kit with a rolling mat. “Good beginner items that pack a healthy punch are smoked salmon, eel and pre-cooked crab and lobster meat. If you’d prefer to skip the meat, there are many vegetarian options. Try adding carrots, cucumber, green onion and daikon radish for a tasty, and healthy, treat,” comments Drucker.

2. Eat fresh veggies every day
Eating more fresh vegetables, raw when possible, is a great way to get many of the health benefits enjoyed by the Japanese people. A general rule is to eat vegetables in a wide range of colors, including dark green produce such as broccoli, spinach, kale and Swiss chard. These all provide high levels of antioxidants and vitamin C, and many are shown to have cancer-preventing properties.

3. Consider a healthy detoxifying supplement
Chlorophyll, the pigment responsible for the greenest plants on Earth, is a central property of immune-boosting, anti-aging vegetables. “Plants require chlorophyll to obtain energy from light, so it’s no surprise an ancient alga called chlorella – which contains the most amount of chlorophyll of any digestible substance – can be called nature’s green secret weapon when it comes to its long-term energy effect on human health. Chlorophyll is also one of the few and most effective ways to help the body eliminate mercury,” says Drucker.

As many Americans struggle to reach the USDA-recommended five to seven vegetable servings per day, supplementing your diet with powerful green whole foods can provide a great alternative to fresh vegetables. Much like how Americans regularly take a vitamin C supplement, many Japanese take a supplement called Sun Chlorella to utilize the superfood benefits of chlorella, which contain the widest range of essential nutrients available in any single food source.

Chlorella’s popularity in Japan spans decades, and its health benefits are more than anecdotal. A 2008 human clinical study showed that a daily serving of Sun Chlorella had positive results on several key blood levels and health markers including body fat percentage, serum total cholesterol and maintaining blood glucose levels. This may be the result of Sun Chlorella’s unique pulverization process, which makes otherwise-inconsumable chlorella digestible by humans.

4. Enjoy fatty fish for good health
Most people have heard of omega-3, a good type of fatty acid. Research has shown that omega-3 supports cardiovascular health, immune function, brain health and could even have anti-cancer benefits.

Some healthy fish options that are packed with omega-3s include salmon, herring, mackerel, anchovies and sardines. Visit the Asian food section of your local grocery store to find some Japanese seasoning and sauces and try flavoring these types of fish with them for a truly authentic meal.

“Not only do these types of foods have many health benefits, but they are absolutely delicious and can be made to order,” comments Drucker. “Whether it’s steaming some salmon and veggies or incorporating Sun Chlorella tablets into your daily regimen, I truly believe that taking health cues from a traditional Japanese diet can benefit almost everyone.”

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Drugstore skincare brands are delivering innovation and value in two ways: tapping into natural resources and utilizing new advancements in skincare science. But for many, new advancements in skincare formulations can be confusing. What is stem cell technology and is it safe? How can peptides smooth lines?

Use this skincare shopping guide while at the drugstore to clarify the labels and find the right product for your skin and your budget.

Natural solutions

Plants rich in antioxidants and vitamins have healing and protective elements that women have trusted for centuries. Here are some of the newest plant-based technologies to consider:

Plant stem cells
Scientists have found that apple stem cell extract helps to protect human skin cells from natural depletion and external stressors such as UV radiation. It also allows new and healthy skin cells to regenerate, meaning that an apple a day may indeed keep the dermatologist away. New Lumene Excellent Future Deep Repairing Serum and Deep Repairing Cream include this innovative technology, available for the first time at the drugstore. While similar products are sold at department stores for hundreds of dollars a jar, the Lumene Excellent Future products are available at a fraction of the price and can be found at CVS/pharmacy.

White peat extract
This powerhouse ingredient contains twice-concentrated phyto power from the last Ice Age. The efficacy of peat is in its incredible ability to activate skin’s natural regeneration process and make skin more supple.

Arctic cloudberry
Grown wild and hand-picked in the peat lands and forests of the Arctic, one small cloudberry contains twice the vitamin C of an orange 10 times its size. Cloudberry seeds yield an oil that contains essential fatty acids, antioxidants and carotenoids that protect skin from radical damage and enhance regeneration.

Sea buckthorn oil
The oil derived from the Sea Buckthorn plant contains high levels of vitamin C as well as carotenoids, vitamin E and amino acids that help metabolize skin cells, promoting hydration and smoothness.

Antioxidants and botanicals
Ingredients that prevent free radicals from damaging healthy skin include antioxidants coenzyme Q10, vitamins E and C and botanicals such as soy, green tea, acai and pomegranate.

Scientific advancements
Skincare technology buzzwords can confound shoppers. Formulas featuring these ingredients are a sure bet to fight the signs of aging:

Ceramides
These lipids, along with cholesterol and fatty acids, form a barrier on the topmost layer of skin that keeps in moisture and blocks harmful chemicals. But they are depleted as skin ages.

Hyaluronic acid
This acid occurs naturally in the body and works to fill the soft tissue and deliver intense hydration, plumping and firming aging skin.

Polypeptides
Polypeptides, often referred to simply as “peptides,” can stimulate the communication between cells to promote stronger, healthier and more youthful-looking skin.

GABA (Gamma-Aminobutyric Acid)
Another ingredient found in the human body, GABA helps to temporarily relax the muscles responsible for wrinkling skin.

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Plenty of experts agree that the solution is simple — sneak nutritious foods into dishes where they’ll be least expected. And a summer smoothie is a great way to do it. Kid-friendly and convenient for on-the-go adults, smoothies are the essence of summer refreshment. When you load them up with fresh superfoods — ingredients recognized for offering positive health benefits — smoothies also become a great way to take full advantage of summer’s nutritional bounty.

Blended with just the right balance of ingredients, practically any superfood will work in a smoothie. Here are a few ideas for what to toss in the blender:

• Blueberries – High in antioxidants like vitamins C and E, blueberries help boost the immune system naturally, combat free-radical damage and possibly even ease the effects of aging. Fresh or frozen, they’re a flavorful, health-filled addition to any smoothie recipe.
• Fresh ginger – For thousands of years, Asian cultures have relied on fresh ginger to aid in digestion. It’s also thought to have anti-inflammatory properties as well. You can use ground ginger, but most supermarkets now carry the fresh root, which will deliver the full flavor and health benefits.
• Egg whites – Egg whites are an unbeatable source of pure, fat-free, cholesterol-free, high-quality lean protein. A convenient option in a pourable carton, AllWhites brand 100 percent egg whites are pasteurized for safety, providing an easy way to add lean protein to a smoothie. Oprah Winfrey trainer Bob Greene incorporates AllWhites in his “Best Life Diet,” noting their ability to help keep your appetite in check.
• Honey – Not only is honey a great, natural alternative to processed sugar or chemical-based sugar substitutes to bring sweetness to your smoothie, its glucose is easily absorbed by the body and helps produce energy. It’s also thought to provide antioxidant and antibacterial benefits.
• Ground cinnamon – Studies show cinnamon may help regulate blood sugar, act as an anti-inflammatory and even an anti-bacterial. A popular flavor among kids, it’s also high in nutrients like iron and calcium.
• Sliced almonds (or other nuts) – Nuts are a good source of high-quality protein. Sprinkle a handful over the top of your smoothie to add protein and a fun crunch.

Here’s a health-filled summer smoothie recipe with ingredients designed to help boost productivity:

Blueberry Ginger Productivity Protein Smoothie

Preparation time: 5 minutes.

Ingredients:
1 cup frozen wild blueberries
1 container (6 ounces) fat-free vanilla yogurt
1/2 cup AllWhites 100 percent liquid egg whites
1/2 cup skim milk or soymilk
1 tablespoon honey
2 teaspoons grated fresh gingerroot
1/4 teaspoon ground cinnamon
2 tablespoons sliced almonds

Directions:
Combine all ingredients except almonds in blender. Cover and blend on medium speed until smooth. Sprinkle each serving with 1 tablespoon almonds. Serve immediately.

Makes two eight-ounce servings. Nutrition per serving: 124 calories, 18 from fat; 2 grams total fat; 0 grams saturated fat; 2 mg cholesterol; 87 mg sodium; 22 grams total carbohydrates; 3 grams dietary fiber; 7 grams protein.

For more great recipe ideas, visit www.betterneggs.com.

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“Supplements are a smart addition to a healthy lifestyle,” says Dr. Luke Bucci, a certified clinical nutritionist and researcher at Schiff Nutrition. “The health aisle of your local drug store holds a large amount of options that can be confusing.”

Bucci says that just because a supplement is expensive doesn’t mean it’s the best one. “Some of the highest quality, most beneficial supplements are actually quite affordable, if you know what to look for,” he comments.

If you want the best supplements for both your health and your wallet, Bucci recommends you consider the following four:

1. Multivitamins
“A multivitamin should be taken on a daily basis and helps ensure the body gets the vitamins and minerals it needs to stay healthy,” says Bucci. “This is especially important if you’re not eating a well-rounded diet. A multivitamin can help fill in the gaps that your daily intake of food is not.”

Look for options that are tailored to your age group, such as multivitamins for women or for those 50-plus. At just a few cents a day, multivitamins are one of the most affordable ways to help maintain good health.

2. Probiotics
Can bacteria be good for us? Yes it can, if it’s the right kind. “Probiotics are bacteria that we can ingest in supplement form that help keep the natural balance within our digestive systems,” says Bucci. “Some studies have shown that probiotics can restore normal bowel function, prevent infections in the digestive tract and even help the immune system.”

When looking for a probiotic supplement, try to find one that has Lactobacillus acidophilus and/or Bifidobacterium bifidus human strains. These will be the most beneficial.

3. Omega-3 fatty acids
An omega-3 supplement is a great way to improve your heart health and maintain good triglyceride levels. Fish oil pills are the most popular way to get this important fatty acid and provide several cardiovascular benefits. But new research has discovered other omega-3 options. “For many reasons, krill oil has demonstrated itself as a better source of omega-3,” says Bucci. “Krill are tiny shrimp-like crustaceans that inhabit the cold ocean areas of the world.”

Bucci notes that krill oil contains essential omega-3 fatty acids, but these are chemically linked together in a different form — a more soluble structure that is easily absorbed by our bodies. He recommends MegaRed Omega-3 Krill Oil because it has been tested in clinical trials, is smaller and easier to swallow, and contains the antioxidant astaxanthin, which neutralizes free radicals. “Just one krill oil softgel, about the size of a coffee bean, lowers C-Reactive Protein (CRP) levels better than three large fish oil softgels. CRP is recognized as a key marker of cardiovascular health. The lower your CRP, the healthier your heart. And with krill oil, you have the benefits of omega-3 without the fishy smell or aftertaste,” says Bucci.

4. Antioxidants
Antioxidants the body needs to stay healthy are found in a variety of fruits and vegetables. Since most of us do not eat enough of this fresh food group, an antioxidant supplement is a good idea. “Antioxidants are a great way to keep the body feeling great and ward off sickness,” Bucci comments.

To get a boost of antioxidants, try taking 1,000 mg Vitamin C daily. Women should also consider adding calcium and Vitamin D.

With this information, shoppers can be more knowledgeable as to which supplements are right from them and be able to navigate the vitamin aisle with greater ease. For more information about MegaRed, visit www.schiffmegared.com or call (800) 526-6251.

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That is the message of a surprising new look at the body’s reaction to exercise, reported on Monday by researchers in Germany and Boston.

Exercise is known to have many beneficial effects on health, including on the body’s sensitivity to insulin. “Get more exercise” is often among the first recommendations given by doctors to people at risk of diabetes.

But exercise makes the muscle cells metabolize glucose, by combining its carbon atoms with oxygen and extracting the energy that is released. In the process, some highly reactive oxygen molecules escape and make chemical attacks on anything in sight.

These reactive oxygen compounds are known to damage the body’s tissues. The amount of oxidative damage increases with age, and according to one theory of aging it is a major cause of the body’s decline.

The body has its own defense system for combating oxidative damage, but it does not always do enough. So antioxidants, which mop up the reactive oxygen compounds, may seem like a logical solution.

The researchers, led by Dr. Michael Ristow, a nutritionist at the University of Jena in Germany, tested this proposition by having young men exercise, giving half of them moderate doses of vitamins C and E and measuring sensitivity to insulin as well as indicators of the body’s natural defenses to oxidative damage.

The Jena team found that in the group taking the vitamins there was no improvement in insulin sensitivity and almost no activation of the body’s natural defense mechanism against oxidative damage.

The reason, they suggest, is that the reactive oxygen compounds, inevitable byproducts of exercise, are a natural trigger for both of these responses. The vitamins, by efficiently destroying the reactive oxygen, short-circuit the body’s natural response to exercise.

“If you exercise to promote health, you shouldn’t take large amounts of antioxidants,” Dr. Ristow said. A second message of the study, he said, “is that antioxidants in general cause certain effects that inhibit otherwise positive effects of exercise, dieting and other interventions.” The findings appear in this week’s issue of The Proceedings of the National Academy of Sciences.

The effect of vitamins on exercise and glucose metabolism “is really quite significant,” said Dr. C. Ronald Kahn of the Joslin Diabetes Center in Boston, a co-author of the report. “If people are trying to exercise, this is blocking the effects of insulin on the metabolic response.”

The advice does not apply to fruits and vegetables, Dr. Ristow said; even though they are high in antioxidants, the many other substances they contain presumably outweigh any negative effect.

Dr. Kahn said it might be that reactive oxygen is beneficial in small doses, because it touches off the body’s natural defense system, but harmful in higher doses.

Andrew Shao of the Council for Responsible Nutrition, a trade association of dietary supplement makers, said the new study was well designed but was just one bit of evidence in a complex issue. Most available evidence points to the opposite conclusion, that antioxidants benefit health by reducing oxidative stress, he said.

“I wouldn’t change recommendations for anyone based on one study,” he said. “This is one small piece of the puzzle.”

The New York Times – By Nicholas Wade

Living with Type II Diabetes?

Professor Lindsay Brown from the University of Queensland has put a new spin on the phrase “you are what you eat”. The professor said “you are what you drink” could also hold true, after his four years of research into the fat-busting tea.

“The results suggest that this tea product can stop fat gain and attack fat deposits,” Prof Brown said.

First of all, the research shows a lot more more promise than most of those so called “slimming teas” which have received quite a bad reputation. This new weight loss weapon is actually a variation on Green Tea, which has already been shown to have positive effects on weight loss. It’s called Spearole Tea, and is made from a blend of green tea, spearmint, grape seed and olive leaf.

Prof Brown has been researching the Australian green tea Spearole Tea for four years and said it was high in antioxidants and contained olive leaf extract, grape seed and, for flavour, spearmint oil.

The downside to the study was that it was funded by the manufacturer of Spearole.

To test the tea, Prof Brown put his healthy lab rats on a junk food diet high in fat and sugar for the next 8 weeks. The rats became fat, developed high blood pressure, stiffening of the heart and diabetes, which are symptoms of obesity.

He then added Spearole Tea to their existing junk food diet and despite keeping them on the this bad diet, the tea reversed the symptoms relating to obesity and reduced their weight within four to eight weeks.

[relatedposts]It is thought that the tea works by preventing the fat cells from releasing inflammatory chemicals that attract more fat. The olive and grape components of the tea are likely to have a similar effect, while the spearmint is just added for flavouring.

Dr. Brown said the results were: “Simply amazing.”

It does sound too good to be true. But with those ingredients, the tea should have some positive benefits to your health. The weight loss in humans though, remains to be seen.

Prof Brown will be presenting his findings to clinicians in order to have his research moved to human trials.

Research has shown that green tea helps to reduce weight by stimulating the body’s thermogenesis process, which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate, and is therefore believed to be safer than diet pills such as ephidrine that also work by stimulating thermogenesis.

A lot of people who are overweight have or are at risk of developing hypertension and other cardiovascular problems, so the fact that green tea does not put pressure on the heart makes it a good choice. Ephidrine is not usually recommended if you are in this group but green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many waysThere are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease.

Keep in mind that green tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

At the same time you will need to exercise control in what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and taking green tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise.

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

An eight year study of 29,361 men has just been completed. The study examined the impact of antioxidant supplements on the rate of prostate cancer. “There has been definite interest in their use, based on a few earlier studies that have been done” said lead researcher Richard B. Hayes, senior investigator in the division of cancer epidemiology and genetics at the U.S. National Cancer Institute.

Reporting in the Feb. 15 issue of the Journal of the National Cancer Institute, Hayes’ team calculated the risk of prostate cancer for 29,361 men aged 55 to 74, all of whom were participants in the Prostate, Lung, Colorectal and Ovarian (PLCO) Screening Trial.

Some of the data that was analyzed included the amount of common antioxidant supplements including vitamin C, beta carotene, and vitamin E. Some of the men had been taking these supplements for many years prior to the study.

Over the total eight year study period, 1,338 men developed prostate cancer. The results indicate that the use of antioxidant supplements had no positive impact on the risk for prostate cancer for most nonsmokers. Beta carotene supplements did have a positive impact among men that had low dietary intake of beta carotene.

Vitamin E did have a positive impact for smokers according to the research. This was consistent with previous trials.

Although the three supplements studied in this trial showed little help in preventing prostate cancer, previous trials that examined other supplements did show very encouraging results.

Fish oils, which contain EPA and DHA, were found to reduce prostate cancer by 11% in men that consumed about 470 mg./day. Selenium has been found to cut prostate cancer in half. Over five clinical trials have supported this. It is recommended that men take a 200 micrograms of selenium daily.

Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950′s when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict. They autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.

LDL and HDL Cholesterol
There are two different types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly known as ‘good’ cholesterol and LDL is recognised as ‘bad’ cholesterol. LDL has been markedly linked with heart disease, whereas HDL is thought to reduce the chance of a heart attack. It has been estimated that approximately 25% of Americans are at risk from heart disease due to atherosclerosis, and around 10% have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs.

will not only lower ‘bad’ cholesterol, but also help the bowel to function properlyFoods that Lower LDL Cholesterol
There are a number of foods which are believed to significantly lower LDL cholesterol. Fiber-rich foods are said to be particularly beneficial and will not only lower ‘bad’ cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer. There are many other foods that can help the body fight back against these dangerous deposits.

• Fiber-rich foods, particularly oat bran, barley and wheat bran. They can be eaten as a cereal for breakfast and sprinkled onto other foods. Pearl barley can be added to soups. Apples and pears also have considerable amounts of soluble fiber and should be enjoyed on a daily basis
• Beans and pulses are high in fiber and low-fat. They also contain lecithin, a nutrient that lowers cholesterol. Try to incorporate kidney, fava, borlotti and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews
• Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties
• Raw carrots are rich in a fiber called pectin that is renowned for minimizing cholesterol. There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries
• Shitake mushrooms are widely used by the Japanese and include a compound called lentinan, which not only lowers cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system
• Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ‘bad’ cholesterol by 10-15% in the majority of people
• Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry’s (using healthy sesame oil) and other vegetable dishes
• Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial
• Sesame seeds are rich in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries
• Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly
• Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function
• Prunes are a wonderful source of antioxidants and fiber, which is known to reduce LDL cholesterol
• Alfalfa sprouts contain a substance called saponin, which is thought to obstruct and inhibit the formation of atherosclerotic plaque in the arteries

If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats. Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fiber and at least five portions of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide numerous other health benefits as well.