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An apple a day
An apple has long been used as a symbol of prevention and good health . New research now verifies that, indeed, apples do have protective qualities. Apples are rich in an antioxidant called quercitin, a flavonoid that helps prevent oxidation of LDL cholesterol. This in turn decreases the likelihood of LDL cholesterol being deposited in the arteries (it is primarily oxidized cholesterol that is damaging to the artery walls) decreasing the risk of heart disease. Apples are good sources of pectin and gluaric acid, both of which help to reduce cholesterol levels1.
The total antioxidant power of one apple is equivalent to 1,500 milligrams of vitamin C. Researchers from Cornell University tested extracts from apples on colon and liver cancer cells and found they reduced cell growth, especially when the skins were left on the apples.
In the Health Professional Follow-up Study of 34,757 people, those who ate an apple daily had nearly a 20 percent lower rate of coronary heart disease than those who seldom ate apples2.
Fortunately, apples are available year around and come in many delicious flavors and colors. Try them fresh, as homemade applesauce (a treat at our house), in apple crisp with a whole-grain oatmeal crust, in fresh apple salads, or as apple juice. One of my favorite desserts is a baked apple. Use Rome apples or other good cooking apples. Dig out the core and fill it with raisins and a little brown sugar. I pour a little orange juice over the top and bake in a covered glass dish in the microwave for 8 to 10 minutes. When it cools, it is a delicious dessert.
Enjoy an apple every day!
References:
1. Loma Linda University, Vegetarian Nutrition and Health Letter,
October, 2000.
2. Ref. JAMA, Feb. 14, '96
Is
a low saturated fat/cholesterol diet healthy for children?
Coronary
artery disease is the leading cause of early death in most developed
countries in the world today. Autopsy studies show that fatty streaks
or early plaque formations commonly occur in even young children.
One study showed that 50 percent of American children aged 15 to
19 already had early lesions (plaques) in their coronary arteries
and virtually all had fatty streaks in the aortas. As a result,
new dietary guidelines are recommending everyone follow a low-saturated
fat low-cholesterol diet, even young children.
Some people were concerned
that skim milk and other low fat/cholesterol foods might interfere
with normal growth and neurological development in young children.
A new study in Finland addresses this concern. Researchers recruited
495 mothers with infants in a well-baby clinic and then put half
of them on a low-cholesterol, low-saturated fat eating plan while
the other half (controls) followed normal eating practices. After
five years all children were tested. Researchers found no difference
in neurological development or growth between the two groups. The
children on the low-saturated fat and low-cholesterol diet, however,
had significantly lower cholesterol levels. LDL cholesterol was
five percent lower in the intervention group compared to controls.
WHAT WE CAN LEARN?
This study demonstrated that by starting on a low-saturated fat,
low-cholesterol diet, adequate in calories and healthy fats (vegetable
oils) in early childhood (as young as one year) you may considerably
decrease the rate of coronary artery disease in adulthood without
any adverse affect on growth or neurological development. When is
the best time to start on a heart healthy diet? Apparently as young
as one year of age. The sooner you start the better your chances
for a full, healthy life.
Source: JAMA
2000;284:993-1000
How
to lower your cholesterol level
The American Heart Association
task force on risk reduction suggests the following methods for
achieving a healthy cholesterol level to reduce your risk of a heart
attack.
RECOMMENDED CHOLESTEROL
LEVELS
1. Cholesterol less than 200 (LDL <130) for all healthy adults,
age 20 and above.
2. Cholesterol less than 170 for all children and youth younger
than 20.
3. Cholesterol of 160 or less if you have already had a heart attack
or have diabetes.
LIFESTYLE CHANGES
1. Lower saturated fat intake to seven percent or less of total
calories eaten (five percent is even more effective).
2. Lower dietary cholesterol intake to less than 200 mg/day (as
close to zero as possible is ideal.)
3. Lose weight if needed (even a 15 to 20 pound weight loss can
be a significant help).
4. Get help from a dietician or nutritionist if needed to learn
how to change your diet.
5. Engage in regular physical activity according to your fitness
level.
6. Accumulate 30+ minutes of moderate-intensity physical activity
on most, preferably all, days of the week.
7. Get your doctor's guidance if you have any health problems.
MEDICINES
If you are at high risk (e.g. have already had a heart attack or
have diabetes) and you are unable to get your cholesterol to the
recommended level, your doctor may prescribe a cholesterol lowering
medication to reduce LDL cholesterol to 100 or lower. If you are
at high risk, your doctor may also recommend you take a "baby"
aspirin or enteric aspirin (81 mg) daily to help prevent a blood
clot from forming that could cause a heart attack or stroke.
Source: Harvard
Heart Letter, Vol. 8, No. 6.
Other
dietary changes shown to reduce heart risk
1. Eating 100 percent whole-wheat breads and cereals including oatmeal
and brown rice; at least three servings a day. Oat bran seems to
be especially helpful in lowering cholesterol levels.
2. Eating five or more
servings of fruits and vegetables daily. Up to nine servings each
day is recommended for active people. One serving is one fresh fruit
(e.g. apple, banana, orange), one cup of fresh fruit or vegetables,
1/2 cup cooked, or 32/3 cup juice.
3. Eat nuts or seeds
five or more days a week (a handful or 1 oz. is a serving).
4. Avoid trans fats
found in partially hydrogenated fats such as hard stick margarine
and most packaged foods and baked goods. Use vegetable oils such
as olive, Canola, or soy instead.
5. Eat foods high in
alpha-linolenic fatty acid (soy and Canola oils, walnuts, soy milk
and soy foods, and flax meal are good sources).
6. Eat soy protein foods,
including soymilk and tofu, as an alternate to animal protein foods.
Source: Eight Weeks
to Wellness, LifeLong Health Participant's Guide, 1999
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