Top 10 Cholesterol Bustin’ Health Packin’ Foods!

1. Soy – Not familiar with soy foods? The basics include tofu, soy nuts, soy flour, and enriched soymilk. Great-tasting, protein-rich meat alternatives include soy sausage, and breaded cutlets and nuggets that taste like chicken. Crumbled soy–an alternative to ground meat–works well in chili, burritos, lasagna, soups, and casseroles. Add tofu to chili, eggs, or casseroles. It absorbs the flavor of whatever you’re cooking. You’ll find many soy products in the produce section of the supermarket.
2. Beans – Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. (as well as instant bean soups). You’ll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first–they’re packed in a high-sodium liquid.
3. Salmon – To get the most omega-3s, choose salmon, white albacore tuna canned in water.
4. Avacado – Avocado is a bit high in calories. Your best strategy: Use this luscious veggie in place of another high-fat food or condiment.
5. Garlic – Next time you hit the supermarket, pick up a tub of freshly peeled garlic cloves, and challenge yourself to make sure it’s gone before the “best by” date. Chop up and toss on pizza, in soups, or on side dishes.
6. Spinach – Look for 9-oz bags of baby spinach leaves that you can pop in the microwave (ready in 3 minutes). Top with 2 tablespoons of Parmesan and 1 tablespoon of toasted sunflower seeds. Add a roll, and you’ve got a heavenly low-cal dinner for one.
7. Margarine – Spread these margarines on your toast or bagel in the morning or for a mid-day snack. The only side effect is reduced beta-carotene absorption. To compensate, make sure you eat extra carrots, spinach, sweet red peppers, or sweet potatoes.
8. Oh…Nuts! – The key is moderation: Nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle 2 tablespoons a day on cereal, veggies, salads, or yogurt. Or add them to your diet by sprinkling chopped nuts on stir-fries. Almonds, hazelnuts, or walnuts can be added to pilafs. Make a trail mix with your favorite nuts, seeds and dried fruit.
9. Tea – Enjoy a cup of hot or iced tea. Although convenience iced teas still have high antioxidant levels, most homemade iced tea (both hot-brewed and fridge teas) have even more antioxidants . So, if you want the very max, make your own.
10. Chocolate – The levels of flavonoids in chocolate vary, depending on where it is grown and handled and how it is processed. Researchers have been studying a variety of chocolate, developed by Mars, Inc., with guaranteed high-flavonoid levels. You can find it now in Mars Dove bars. To control the calories, buy Dove dark chocolate Promises. Indulge in one flavorful, high-flavonoid morsel daily, for just 42 calories and 2.6 g of fat.

 

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