June 2011

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live in good health F Matters ood Barley A high-in-fi ber grain, barley packs a healthier punch than whole wheat pasta or rice. Try serving with veg- etables as a dinner side dish, or add to chilled salads and salsas for a healthy (and tasty) summer snack. From the grocery store to the dinner table, lowering your cholesterol can be as simple as adding a few staple foods to your diet. Start with these recommendations from Gail Underbakke, nutrition coordinator with UW Health Beans From pinto to black, beans are higher in fi ber than oatmeal and can reduce the amount of cholesterol your body absorbs. Throw them in soups, casseroles or picnic-perfect salads and salsas. Cholesterol 101 The higher the level of bad cholesterol in your blood, the more likely it will deposit in your arteries, causing blockages and increasing the risk of heart attack and stroke. One of the best defenses against these blockages remains (you guessed it) a healthy diet and exercise. Dark green vegetables Both high in fi ber and easy to prepare, Brussels sprouts and collard greens make a tasty and heart-healthy addition to any meal when steamed or roasted with olive oil and seasonings. Avocado Packed with antioxidants and healthy fats, this tasty fruit has it all. Mash one up and use a few tablespoons as a sandwich spread with a lean meat, or slice and dice pieces to add to a salad. 12 BRAVA Magazine June 2011 Nuts Grab a handful of these perfectly portable snacks (especially peanuts, hazelnuts or pistachios) for a dose of healthy fat and protein when you crave an afternoon pick-me-up. Just don’t go overboard, as all nuts are high in fat and calories.

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