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Q: Does eating more
vegetables and fruits really help lower blood cholesterol?
A: Studies suggest that it can help. Vegetables and
fruits contain dietary fiber that can bind up cholesterol in
the digestive tract and keep it from being absorbed into the
body. An abundance of vegetables and fruits probably acts in
other ways to lower risk of heart disease, too. These foods supply
a variety of vitamins and natural plant compounds that act as
antioxidants, protecting blood vessels and keeping LDL blood
cholesterol in a less damaging form. Furthermore, a plant-based
diet with plenty of vegetables and fruits seems to help counter
inflammation that otherwise contributes to the build-up of plaque
in blood vessels. |
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Q: Is it true that chia
seeds are one of the best sources of omega-3 fat? If so, how
do you eat them?
A: Chia seeds, which come from a desert plant, are
often compared to flaxseeds, whose current popularity as a source
of omega-3 fat began years ahead of chia seeds. A standard serving
(about two tablespoons) of either one supplies about five to
six grams of omega-3 fat. Some have suggested chia seeds and
flaxseeds are better sources of omega-3 than salmon, but be cautious
of these stories. A serving of salmon (three-ounce portion) contains
about one gram of omega 3. Although technically lower than chia
seeds and flaxseeds, omega 3 fats from animal sources (EPA and
DHA) are more easily used by our bodies. The body must convert
the plant forms of omega 3 (ALA) into animal forms, and it loses
some in the process. Both chia seeds and flaxseeds offer an additional
advantage as good sources of fiber. Chia seeds’ advantage
is that they can be used "as is," without grinding.
And their mild flavor makes them an easy option to sprinkle on
salads, cereal, yogurt or when baking. There’s no reason
to feel that chia seeds are a must for good health, but they
certainly are one option.
Q: I have seen papayas
in the grocery store but never tried one. What do I look for?
Are they very nutritious?
A: Papayas are extremely high in vitamin C, and also
provide lots of beta-carotene, folate, magnesium and potassium.
Papayas differ in size and shape, and the color of the flesh
inside may be yellow, pinkish-orange or red. Because of these
color differences, it’s difficult to judge ripeness by color.
Look for a papaya that gives slightly to palm pressure without
being too soft. If needed, ripen it at room temperature; store
in the refrigerator for up to a week after that. The cluster
of small black seeds in the center is edible, though most people
discard them. Serve chunks of papaya in a fruit plate, added
to a green salad, or as a topping for chicken or fish. It’s
also great chopped with some cilantro and sweet red pepper for
a flavorful salsa. |
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