By Maureen Noble, R.D.
When one thinks of heart health and nutrition, thoughts turn automatically to reducing fat consumption. There are, however, other dietary changes you can make to reduce cholesterol. Following is a list of some of the lesser-known dietary factors that may benefit cardiovascular health.
- Plant Sterols. These are organic lipid compounds found naturally in plant foods. They act by reducing the absorption of cholesterol in the intestine. Increased consumption of plant sterols may reduce total and LDL (bad) cholesterol in the blood stream. Plant sterols can be found in vegetable oils, nuts, and seeds, legumes & some margarine.
- Omega-3 Fatty Acids. O-3 FA's are particularly relevant to people at risk of or with coronary heart disease (CHD). They help to decrease serum triglycerides and platelet aggregation, thereby increasing cardiac stability. Omega-3 fatty acids can be found in fish such as tuna, sardines & salmon, as well as green leafy vegetables, nuts, tofu and flax seed.
- Soluble Fibre. S.F. is effective in lowering total and LDL cholesterol levels. Increased intake of S.F. is associated with a significant decrease in the risk of CHD and mortality. Sources of S.F. include oatmeal, oat bran, psyllium, legumes, barley and fruit.
- B Vitamins. Research has shown that folate, Vitamins B6 & B12 regulate homocysteine levels. Increased homocysteine levels have been associated with increased risk of premature cardiovascular disease (CVD). These B vitamins are found in green leafy vegetables, legumes, and fortified breads/ cereals.
- Vitamin E. This vitamin acts as an antioxidant, protecting cells from damage and thus reducing risk of CVD. Foods rich in vitamin E seem to have a more positive effect than supplements. Good sources are nuts, seeds and wheat germ.
- Phytochemicals. These are plant based substances that also act as antioxidants. Examples are carotenoids, which are found in tomatoes and red & orange vegetables, flavonoids in green and black tea, dark green vegetables and red wine and isofavones found in soy products.
As can be seen, consuming a diet higher in plant based foods is extremely beneficial in preventing heart disease. Following is a heart healthy, delicious hearty soup high in carotenoids. Serve with 12-grain bread, hummus and a salad for a nutritious meal, rounded out with a glass full bodied red wine. Enjoy fresh fruit and low fat frozen yogurt for dessert.
Curried Squash Soup with Cilantro
Preparation: 20 minutes Cooking: 25 minutes Serves 6
1 med onion, chopped
3 cloves garlic, minced
2 carrots, peeled & chopped
4 cups (1L) acorn squash, peeled, seeded, chopped
2 tbsp (25 ml) becel margarine
1 tsp (5 ml) curry powder
1 tsp (5 ml) ground cumin
4 cups (1L) water
4 packets OXO 35% Less Salt Chicken Bouillon
3 tbsp (50 ml) chopped fresh cilantro
¼ tsp (1 ml) hot sauce
In large, heavy saucepan on medium heat, saute the onion, garlic, carrot & squash in becel margarine for about 5 minutes. Stir in curry and cumin and cook for an additional minute. Add water and OXO; bring to a boil. Reduce heat and simmer for 25 minutes or until all vegetables are tender. Puree in blender or food processor until smooth. Stir in chopped cilantro (fresh coriander leaves) and hot sauce. Season to taste with salt and pepper. Garnish with sprig of cilantro.
Nutrition (per serving)
Energy 111 calories
Protein 1.8 g
Fat 4.7 g Dietary fibre 3.3 g
(Polyunsaturates 1.7 g)
(Monounsaturates 1.6 g)
(Saturates 0.6 g)
(Cholesterol 0 mg)
Sodium 495 mg
Potassium 408 mg
An excellent source of vitamin A, delicious and heart healthy, too!
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
