Posts Tagged “cholesterol”
A daily serving of freeze-dried strawberry powder, equivalent to one cup of fresh berries, lowered total cholesterol by almost 3% and low-density-lipoprotein cholesterol by almost 5%, according to a new study.
The randomized, double-blind, placebo-controlled crossover study recently published by the Journal of the American Nutrition Association strengthens the body of research that has already demonstrated a cholesterol-lowering benefit for strawberry consumption, according to a news release.
The study was conducted with 40 men and women, aged 35 to 60. The participants were overweight or obese and had elevated serum cholesterol but no additional illness or chronic disease, the release said. During three periods of four weeks each — separated by a two-week washout period — participants received 40-grams of freeze-dried 100% strawberry powder (the high dose), 13-grams of freeze-dried strawberry powder (the low dose) or a control powder. Participants were instructed to consume the powder once per day and to maintain their usual diet and exercise routine.
There was a significant main treatment effect for the primary outcome of serum LDL cholesterol and for total cholesterol. In post-hoc analyses, low-dose strawberry supplementation resulted in a 4.9% reduction in LDL cholesterol compared to the high-dose but not compared to the control, and a 2.4% reduction in total cholesterol compared to the high dose and 2.8% reduction compared to the control. No additional significant effects were noted. The authors were unable to explain the lack of a dose-response effect, the release said.
Clinical trials have previously linked strawberries — a source of many bioactive compounds, including fiber, phytosterols and polyphenols — to several markers for cardiovascular disease, the release said. In another study of obese and overweight adults, daily consumption of strawberries significantly reduced total cholesterol and LDL cholesterol levels, small LDL particle concentrations, and decreased lipid peroxidation.
Strawberries have also been linked to decreases in markers for oxidative stress, inflammation and diastolic blood pressure, the release said.
The Pennsylvania State University led the study in cooperation with the University of Arizona, Tucson; Lafayette College; and Texas Tech University. The study was supported by the California Strawberry Commission, which also provided the strawberry powder.
Article by: Keri Glassman, MS – RD – CDN,
Our (Andy Boy) Nutrition Expert, Keri Glassman, is one of America’s foremost registered dietitians. She brings with her a wealth of nutritional knowledge, as well as an appreciation for foods that people love.
If you’re one of the 70% of Americans who fail to meet the minimum U.S. Dietary Guidelines for daily vegetable intake…You. Are. Missing. Out. Yup, you really need to get them in Stat.
My go-to fave is broccoli rabe. It’s loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few.
Another bonus? Broccoli rabe is filled with water and fiber, which aid in digestion and can also keep you feeling fuller for longer, supporting healthy weight loss.
If you’re thinking to yourself, “broccoli rabe really rocks”, then yes, you are 100% correct.
Here is a cheat sheet on why and how broccoli rabe should play a starring role in your diet:
- Reduce your disease risk. Broccoli rabe offers a powerful dose of fiber, vitamins and minerals including antioxidants and phytochemicals which have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. Experts believe that the carotenoids in broccoli rabe act as antioxidants, slowing the damage that free radicals cause our bodies, before they can do harm.
- Pump up the vitamin volume! 1 cup of broccoli rabe has more than 112% of your daily recommendation of vitamin K (strong bones!) and about 20% your recommendation of vitamin A (20/20 vision anyone?).
- Fill up til you’re full. Broccoli rabe has a high water volume, which helps you stay hydrated. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. Broccoli rabe also have a high fiber content, which not only leaves you feeling satisfied and full for longer, but also helps keep things moving in the GI tract.
- Amp your weight loss. All veggies offer multiple nutrients for very few calories, aiding in weight loss efforts. When it comes to broccoli rabe, the more the merrier!
- Boost your brain. One study found that women who ate the most leafy greens, like broccoli rabe, and cruciferous vegetables had brains that were 1 to 2 years “younger” in performance than those who ate fewer. Bringin’ back the youth!
- Promote skin health. The phytochemicals and antioxidants found in green veggies like broccoli rabe can help protect your skin against UV damage by countering free radicals in your body to lessen the deterioration of skin’s vital components like collagen and elastin. Say hello to greens and say hello to gorgeous skin!
- Calcium without the dairy. Calcium is an absolutely vital nutrient for keeping your bones healthy and strong. Whether dairy isn’t an option for you, or if you’re just looking for some variety, broccoli rabe will give you a tasty calcium boost that you need.
- Protect your eye health. Carrots tend to get most of the credit when talking about eye health, but broccoli rabe and other leafy greens contain lutein, which help block certain light rays from damaging your eyes.
- Work in some protein! Now, it’s no surprise that leafy greens aren’t as protein-rich as meat, tofu, or other meat substitutes, but with more than 1 gram per cup of broccoli rabe, you can give yourself a little protein boost from an unexpected source.
- Branch out! Greens go way beyond spinach and kale. Why? Well, aside from the taste (holy yum!), broccoli rabe fights cancer (over 50% of your daily vitamins A & C in just 3.5 oz.), combats heart disease (it contains strong anti-inflammatory nutrients that may reduce the risk of heart disease) and helps you to detox (contains sulfur which helps detoxify the liver).
A few Do’s and Don’ts to take your green eats to the next level:
- DO shoot to eat 1 serving of leafy greens (e.g. 1 cup broccoli rabe) at every meal.
- DO choose nutrient dense dark, leafy greens such as broccoli rabe over less nutritious options
- DON’T drench or fry your greens in dressings or oils. What a shame it would be to lose all of the natural nutritional power, right?
- DON’T worry about consuming too many greens. More is better, as long as you’re controlling the added fat, such as olive oil. Which, by the way, is delicious with a bunch of broccoli rabe and a few red pepper flakes.
Check out Keri’s recipe for Broccoli Rabe Chips.
Consumers tend to absolutely love Asian pears. It is a very attractive looking 
fruit and somewhat resembles a golden delicious apple. The hosui variety harvest in California ends in mid-September, but thanks to storage is available in supermarkets through April or May.
Availability in stores will be at peak levels until around New Year’s. Asian pears tend to be a little pricy, but folks that love ’em will pay extra. This piece of fruit shown in the photo cost $1.21.
Around mid October consumers will also begin to see Asian pears from Japan arriving in stores.
NUTRITITIONAL FACTS
An Asian pear contains approximately 51 total calories. Carbohydrates account for 47 calories, fat contributes 2 calories and protein provides the remaining 2 calories. An Asian pear provides 3 percent of the daily value (DV) for total calories based on a diet of 2,000 calories per day.
The fruit has 13g of total carbohydrates. Simple sugars provide 9g of this total and dietary fiber accounts for the remaining 4g. An Asian pear has 4 percent of the DV for total carbohydrates and 18 percent of the DV for dietary fiber. An Asian pear doesn’t have any complex carbohydrates.
It contains 0.3g of fat, or less than 1 percent of the DV for fat. It doesn’t have any unsaturated fats, trans fats or cholesterol. An Asian pear also contains 0.6g of protein, which is slightly more than 1 percent of the DV for protein.
An Asian pear contains 8 percent of the DV for vitamin C, 7 percent of the DV for vitamin K and 2 percent of the DV for folate. It also has 4 percent of the DV for potassium, 4 percent of the DV for manganese, 3 percent of the DV for copper and 2 percent of the DV for magnesium. An Asian pear provides 1 percent or less of the DV for all other vitamins and minerals.
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