Among all the foods, I have decided to pick the top five super foods which have been shown to lower cholesterol and can be included in a healthy diet on a regular basis.

1.            Oat for Soluble Fiber

Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.

How much do you need? Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.

2.            Fish for Omega 3 Fatty Acids

Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. If you have high triglyceride levels, AHA recommends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as supplements under your doctors care.

3.            Nuts for Healthy Fats

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.

How much do you need? In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.

4.            Foods fortified with Plant Sterols

Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL cholesterol levels.

How much do you need? The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols or stanols a day. You can find plant sterols in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc. Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. Please read the portion size and usage direction on the labels for details. It is important to note that plant sterols are not for everyone. The AHA recommends it only for people with high levels of LDL cholesterol.

5.            Soy

Soy products are great substitutes for animal products. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. However, due to conflicting results from a large-scale review performed by the U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committee no longer recommends eating soy to lower cholesterol.

Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, the US Agency review showed that it can still lower bad LDL cholesterol by 3 percent. Since soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.

Written by  Gloria Tsang, RD of http://www.healthcastle.com/

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Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

By Mayo Clinic staff

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think its best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks arent necessarily bad. In fact, well-planned weight-loss diets, allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal. The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.

Choose healthy snacks

Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Opt for snacks of 100 calories or less to stay within your daily calorie goal. You can eat more of foods with low energy density, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

§  Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.

§  Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.

§  Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but its mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so dont eat them in large quantities.

§  Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

What does a 100-calorie snack look like?

Although snacks can contribute to a healthy diet, they can also be a source of excess calories if you arent careful. For example, a small handful of almonds (about 14 nuts) contains 100 calories. But eat a cup of almonds, and the calorie count jumps to over 800 calories.

So what are some smart choices? Here are several suggestions for 100-calorie snacks:

§  1 cup sliced bananas and fresh raspberries

§  2 cups of carrots

§  3 1/2 cups air-popped popcorn

§  5 melba toast crackers, rye or pumpernickel

§  2 tablespoons of peanuts

§  2 domino-sized slices of low-fat Colby or cheddar cheese

§  1 fat-free chocolate pudding cup

When a snack fills in for a meal

With todays busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. Youll find it easier to choose good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables. Theyre all around 200 calories.

§  Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.

§  Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.

§  Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.

§  Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.

§  Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain low-fat yogurt or fat-free mayonnaise, and a dash of curry powder. Stuff into half of a whole-wheat pita pocket.

Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand so that youre ready when temptation strikes.

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Cut calories and burn fat in the blink of an eye with these simple weight loss tips

By Emily G. W. Chau

Slice Your Food Exhibit A for why table manners ought to make a comeback: Cutting your food into smaller portions slows down your food intake, and it also visually tricks you to think that you’re eating more. Researchers from Japan’s National Food Research Institute found that people thought piles of sliced meats and veggies were 27 percent larger than when the food was kept in one piece. Satiety is affected by visual cues, so making your portions appear larger will help you feel satisfied with less.

Pick Pistachios

Researchers from University of Eastern Illinois say that when people eat this snack twice a week, they’re less likely to gain weight than those who don’t.

In a nutshell, the study also found that people who snacked on in-shell pistachios ate 50 percent less than those who ate the shelled kind, yet they reported feeling just as full and satisfied.

Weigh Yourself Daily

Think you can guesstimate how well you’re losing weight? Study after study shows that regularly stepping on the scale can help you drop pounds.  People who log weekly and daily weigh-ins lose about 12 to 18 pounds more than those who check less frequently, concludes a review study in the International Journal of Behavioral Nutrition and Physical Activity.

Just Add Flax

Sprinkle this healthy extra on your oatmeal, casserole, or soup for a light, nutty kick, says Sari Greaves, RD, spokesperson for the American Dietetic Association and Nutrition Director at Step Ahead Weight Loss Center in Bedminster, NJ. The extra fiber will help fill you up for only 35 calories a tablespoon, and you’ll get the added benefits of heart-healthy omega-3 fatty acids.

Dress Down

Take advantage of Casual Friday. A University of Wisconsin, La Crosse study found that people who wear jeans to work take 491 more steps a day than those in business wear.

Brush Immediately After DinnerBrush your teeth soon after you’ve finished supper. Traditionally, brushing your teeth is a signal to stop eating, so you’re primed to resist after-hours snacking. The essence of peppermint has been reported to suppress appetite, and cleaning your chompers with strong-tasting toothpaste may help distract your taste buds from craving another flavor.

Add Air

Whipped versions of classic foods contain more air per volumetric unit, so you’re eating fewer calories per serving. Choose whipped yogurt over the regular kind (save 30 calories) or whipped butter over sticks (save 50 calories). But remember, this doesn’t mean whipped cream is a health food.

Make Your Own Salad Dressing

Bottled dressings can be a nutritional nightmare—even 2 tablespoons of blue cheese dressing packs about 140 calories and 14 grams of fat. Instead, mix together a quick dressing that’s 2 parts lemon juice to 1 part oil.  Pour your homemade vinaigrette into a spray bottle and spritz on your salad for extra portion control.

Try Acupressure on Your Ear

Place your hunger on hold: The next time you have a hankering for a Mars bar, take your thumb and forefinger and squeeze the flap of skin that juts out by your ear canal (not your earlobe). Activating this pressure point may help curb cravings.

Switch Seats at the Dinner Table

Cornell researchers examined the eating habits of diners at a Chinese buffet and found that the fattest patrons tended to sit facing the serving area, while the skinniest sat with their backs to the food. Just seeing that you can get seconds may encourage you to eat more, so sit strategically during mealtime. Same goes for when you’re mixing and mingling at a party—talk facing away from the tables of food.

Trade Mayonnaise for Hummus

Hold the mayo and slap on some hummus instead, advises Greaves. The chickpea spread is just as creamy as mayonnaise, but you’ll save yourself about 70 calories per tablespoon.

Place a Measuring Cup in Your Pantry

Rather than eyeball portions, place a measuring cup in your pantry so that you’ll know exactly how much you’re doling out. Keep a serving of cereal to one cup, a portion of dry macaroni to ¼ cup.

Phone a Friend

Reach for the phone, not the potato skins, the next time you’re feeling blue. Emotional eating can spiral out of control really fast, so instead of turning towards food for a pick-me-up, dial a friend to vent or schedule some Frisbee to blow off some steam.

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Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started.

By Mayo Clinic staff

High cholesterol increases your risk of heart disease and heart attacks. You can reduce cholesterol with medications, but if youd rather make lifestyle changes to reduce cholesterol, you can try these five healthy lifestyle changes. If youre already taking medications, these changes can also improve their cholesterol-lowering effect.

1. Lose weight

Carrying some extra pounds — even just a few — contributes to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels.

Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them.

If you eat when youre bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If youre sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.

2. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

§  Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a general rule, you should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive, peanut and canola oils — for a healthier option.

§  Eliminate trans fats. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But dont rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled "trans fat-free." Even though those amounts seem small, they can add up quickly if you eat a lot of foods that have a small amount of trans fat in them. Instead, read the ingredients list. You can tell if a food has trans fat in it if it contains partially hydrogenated oil.

§  Limit the cholesterol in your food. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.

§  Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.

§  Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit.

§  Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your LDL ("bad") cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.

3. Exercise on most days of the week

Whether youre overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctors OK, work up to 30 to 60 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

§  Taking a brisk daily walk during your lunch hour

§  Riding your bike to work

§  Swimming laps

§  Playing a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.

4. Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits dont end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

5. Drink alcohol only in moderation

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