If you would like to lower your cholesterol try
eating foods that are high in Phytosterols (phyto is the Greek word for
plant). We get them by eating products such as nuts, seeds, canola and
other vegetable oils, avocados, and olives.
In 15 to 16 recent studies, phytosterol
supplements showed a benefit. Overall total Cholesterol levels decreased
by an average of 10% and low-density lipopro-tein(LDL or "bad
cholesterol") levels fell by an average of 13%.
Researchers suspect that phytosterols do more
than just block cholesterol. In olive oil it changed the composition of
LDL reducing its potential to do harm. Several studies have found that
physterols may ease symptoms of prostate disorders in men. Some early
research suggests that plant sterols may protect against colon cancer as
well.
Printed information was supplied from the
American Journal of Medicine, which was featured in the "Women’s
Health Monitor" magazine.
Here is a recipe for cholesterol-free fare from
the Health Monitor:
Prune and Walnut Bread
- 2 cups whole-wheat pastry flour
- ½ cup sugar
- 2 teaspoons baking powder
- ¾ teaspoon baking soda
- ½ teaspoon ground cinnamon
- 1-1/4 cups plus 2 tablespoons
- unsweetened applesauce
- 2 tablespoons walnut or vegetable oil
- 1 teaspoon vanilla extract
- 1 cup chopped prunes
- ½ cup chopped toasted walnuts
To toast walnuts, arrange them in a single layer
on a baking sheet, and bake at 350 degrees F for 8 to 10 minutes (5 to 6
minutes for chopped nuts) or until lightly browned with a toasted, nutty
smell. Watch the nuts closely during the last minute or two, as they
tend to brown quickly. (Tip: Toast a large batch and refrigerate extras
in an airtight container.)
Place the flour, sugar, baking powder, baking
soda, and cinnamon in a large bowl, and stir to mix well. Add the
applesauce, oil and vanilla extract, and stir just until the dry
ingredients are moistened. Fold in the prunes and toasted walnuts.
Coat an 8-x-4-inch loaf pan with non-stick
cooking spray. Spread the mixture evenly in the pan, and bake at 325
degrees F for 50 to 55 minutes, or just until a wooden toothpick
inserted in the center of the loaf comes out clean. Be careful not to
over bake the bread.
Remove the loaf from the oven, and let set for
15 minutes. Invert the loaf onto a wire rack, turn right side up, and
cool to room temperature. Wrap the loaf in plastic wrap or aluminum
foil, and allow to set for several hours before slicing and serving
(This will give the loaf a softer, moister crust.) Refrigerate any
leftovers within 24 hours. Yield 16 slices
Nutritional facts (per slice)
Calories 148, Carbohydrates 26 grams,
Cholesterol 0 mg, Fat 4.2 grams, Fiber 3.1 grams, Protein 3.3 grams,
Sodium 121 mg.