If you’re wondering why this post is called “Part II,” just refer to yesterday’s entry!
Q5. What are flavonoids and how do they affect cholesterol?
Flavonoids are a phytochemical, or “plant chemical.” They occur naturally in foods. Many phytochemicals work together in our body to protect our health. Preliminary studies in lab animals suggest that flavonoids may lower cholesterol, but more research is needed.
Q6. What specific kinds of foods contain flavonoids and how best are they incorporated into our diet?
Sources of flavonoids include apples, kale, citrus fruits, broccoli, onions, soybeans and soy products (soy milk, edamame, tofu, etc.), orange juice, cranberry juice, and tea. While there aren’t any specific flavonoid consumption guidelines, try to eat 2 cups of fruit and 2 and one-half cups of vegetables each day.
Q7. How do foods high in fiber affect cholesterol?
Food high in soluble fiber, including fruit, psyllium, oats and beans, can lower cholesterol by preventing the food you eat from being absorbed by the body.
Q8. What foods high in fiber are most beneficial and how much should we eat?
We should try to eat between 25 and 30 grams of fiber each day. Of that, 25% would be soluble fiber, the amount shown to have cholesterol lowering effects.
Q9. What are the benefits of olive oil as well as the difference between regular olive oil and extra virgin?
Olive oil is rich in monounsaturated fatty acids and may have the ability to reduce heart disease. Olive oil is a mixture of both virgin oil and refined virgin oil. Extra virgin olive oil doesn’t contain any refined oil.
Q10. What are some ways you can add olive oil to your diet, and how much should you consume? Is there such a thing as too much olive oil?
Olive oil is so potent, that a little bit goes a long way. While it is good for you in small quantities, it is a fat, packing a whopping 120 calories per tablespoon, so it shouldn’t be used excessively. Limit yourself to two tablespoons per day. Olive oil can be used in salads and vegetables, on fish, as a dip for bread, in sauces and even over popcorn!
Q11. Are there any other foods that can lower cholesterol?
I always suggest incorporating psyllium, which is a grain, into your diet. Psyllium has 14 times more soluble fiber than oat bran, and It can be found in cold cereal.