More Cholesterol-Lowering Foods at the Supermarket

A growing list of foods containing cholesterol-lowering plant sterols are now available at your grocer. Phytosterols are a type of cholesterol occurring naturally in plants; they have the effect of lowering serum cholesterol when consumed by humans. Studies have shown that one gram of concentrated plant sterols taken twice daily can reduce total cholesterol by eight percent and LDL cholesterol by nearly 13 percent. Foods fortified with phytosterols now include well-known brands of orange juice, low-fat cheese, rice beverages, yogurt, oatmeal, and granola bars. To identify these products at the supermarket, look for the CoroWise brand sticker.

A Sweet Way to Lower Cholesterol

A Colombian inventor has found a way to extract sugar cane juice without destroying its natural nutrients. The resulting product, called Sukkar, is a delicious molasses-flavored syrup that is extremely rich (50 mg per teaspoon) in polycosanols, fatty alcohols found in natural plants. Studies show these alcohols can dramatically and safely lower cholesterol in animals and humans. In a recent eight-week study, patients with elevated cholesterol were able to reduce LDL cholesterol levels by an average of 24.4 percent and raise HDL cholesterol by an average of 15.5 percent by taking a 10 mg polycosanol supplement daily.

Health-Boosting Mushrooms

Common button mushrooms may help lower cholesterol and prevent chronic diseases, according to new research. Penn State food scientists, using a new assay for examining fungi, found mushrooms to be the highest source of the powerful antioxidant ergothioneine. Ergothioneine, present in many foods in smaller amounts, may help fight off chronic inflammatory diseases and, as one study suggests, may even protect cells from the destructive beta-amyloid plaques that develop in Alzheimer's disease. White button mushrooms have four times more ergothioneine than chicken liver, once considered the highest source, and exotic mushrooms such as shiitake and oyster have as much as three times more of the antioxidant than common mushroom varieties.

Tips from the Kitchen

When using cooking sprays in nonstick pans, spray the food with the oil instead of the cookware. Sprayed directly on the nonstick pan, cooking spray will carbonize and build up, causing the pan to lose its nonstick surface.

When cooking onions, to prevent crying, cut onions in half and soak in water for 15 minutes before chopping.

Healthful Recipe of the Month

Pistachios have joined the ranks of heart-healthy nuts. Researchers have discovered the tasty greenish morsels are high in fiber, vitamin B6, thiamine, phosphorus and copper. A one-ounce serving of pistachios (approximately 49 nuts) contains as much vitamin B6 as a three-ounce serving of pork and as much potassium as half of a large banana. Pistachios are also rich in antioxidants and phytosterols that help lower cholesterol.

California Pistachio Pasta Salad
(Makes 8 Servings)

Ingredients:

• 6 oz. rotini or shell macaroni
• 1⁄4 tsp. salt
• 2 cups fresh spinach, torn
• 1 cup chopped tomato
• 1 cup blanched pea pods
• 1⁄4 cup roasted/salted California pistachios, chopped
• 1⁄4 tsp. black pepper
• 1⁄2 cup Parmesan cheese

Dressing:

• 1⁄4 cup olive oil
• 1⁄4 cup red wine vinegar
• 3⁄4 tsp. crushed oregano
• 1⁄8 tsp. garlic powder

Add 1/4 teaspoon salt to boiling water. Cook rotini according to package directions; drain. Marinate hot rotini in oregano dressing; cool at room temperature. Combine with spinach, tomato, pea pods, pistachios and black pepper to taste. Sprinkle with Parmesan cheese.