FOOD FOR THOUGHT BY TERRY JORDAN
Cholesterol is a fatty material (soft and waxy) found in your cells. You need some cholesterol for your body to work well, but too much can cause problems. Too much cholesterol causes build-up on artery walls and slows down your blood flow. This puts you at greater risk of having a heart attack or stroke. Here are five things you can do to eat better and lower your cholesterol:
- Eat more vegetables and fruit
‚Äď Fill half your plate with vegetables at mealtime.
‚Äď Choose brightly coloured vegetables and fruit more often.
‚Äď Use fresh, frozen or canned vegetables and fruit.
- Add meat alternatives to your meals
Blend nut butters into your smoothie or shake.
Top your salad or stir fry with nuts or seeds
Add canned legumes to foods you already enjoy such as chili or spaghetti sauce.
- Boost your fibre
Choose whole grain products more often.
Include oats, barley, psyllium, beans, chickpeas and lentils often.
Eat more vegetables and fruit.
Read labels to find foods with at least four grams of fibre per serving.
- Choose healthy fats
Aim for 2-3 tablespoons of added unsaturated fat per day. Choose oil, non-hydrogenated margarine, mayonnaise and salad dressing.
Limit saturated and trans-fats such as butter, lard, coconut oil, hard margarine and shortening.
Eat at least two servings of fish per week. Try fatty fish like salmon, mackerel, arctic char, sardines, herring and trout.
- Consider including plant sterols
Talk to your Sobeys Dietitian or Sobeys Pharmacist about whether plant sterols are right for you.
Look for products fortified with plant sterols, such as some brands of margarine or juice.
Health and Wellness Events at Sobeys
Want to know more? Learn the foods your heart will love by attending a Cholesterol Class and Label Reading Tour at Sobeys Westside Feb. 18, 11 a.m.-1 p.m. Registration required. Contact me by email at email@example.com or call 755-3645 for more information or to register.
Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email? Email me at firstname.lastname@example.org to be added to the distribution.
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Terry Jordan, P.Dt., Sobeys Professional Dietitian
Terry‚Äôs Recipe Corner
Three Bean Salad
2 cups 500 ml White kidney beans, rinsed and drained
2 cups 500 ml Red kidney beans, rinsed and drained
2 cups 500 ml Chickpeas, rinsed and drained
2 stalks Celery, finely chopped
¬Ĺ cup 125 ml Red onion, finely chopped
1 cup 250 ml Parsley, finely chopped
1 tbsp 15 ml Rosemary, finely chopped
¬ľ cup 60 ml Apple cider vinegar
¬ľ cup 60 ml Sugar
3 tbsp 45 ml Olive oil
¬ľ tsp 1 ml Pepper
1. Mix the kidney beans, chickpeas, celery, onion, parsley and rosemary in a
2. Make the dressing by whisking the vinegar, sugar, olive oil and pepper in a
small bowl. Add the dressing to the bean mixture and toss to coat.
3. Put the salad in the fridge for at least 30 minutes before serving. Stir just
Nutrition Information per Serving:
Fat 5 grams
Carbohydrate 31 grams
Fibre 7 grams
Protein 8 grams
Sodium 252 milligrams
Tip: Jazz up this bean salad by adding chopped apple, diced cucumber or
Source: Sobeys Dietitians