healthbriefs
Nuts Over Pistachios
G
reen—a theme of this holiday season—can
benefit us even more when packaged in
the form of pistachio nuts, say researchers at
Penn State University. Pistachios, the research-
ers note, contain both beneficial plant sterols
and fiber and an important enzyme involved
in the body’s synthesis of fatty acids, especially
cholesterol. They see the nuts as a valuable addition
to any healthy diet aimed at reducing the risks of cardiovascular disease.
In this new, first study considering the cholesterol lowering effects of the
heart-healthy party favorite, participants ate a general cholesterol-lowering
diet that included pistachios in meals and as snacks, as a substitute for other fats.
The control group ate the cholesterol-lowering diet only, with the same fat con-
tent, but without the nuts. In comparison with the control group, the pistachio
group lowered their LDL, or bad cholesterol, by about 12 percent.
Vitamin D
Researchers from the University of Rochester medical
Center now report that vitamin d protects healthy prostate
cells from damage and injuries that can lead to cancer.
Holiday Foods:
Naughty or Nice?
A
few cookies here, a couple of eggnogs there and a rich meal in-between can
quickly pack on unhealthy extra pounds. But we can minimize the damage
of holiday feasts by making wise food choices that total up fewer calories, less fat
and more fiber. Here are some helpful tips:
• Pick whole wheat rolls, wild rice and quinoa to stay
satisfied longer.
• Select steamed fish and seafood for a plate both
elegant and light.
• Pass on the gravy, as it’s usually high in fat.
• Eat regular meals and snack on fruits to avoid
overindulging at festivities.
• Choose low fat yogurts and hard cheeses as both
satisfying and rich in calcium
• Look to small amounts of dark chocolate and
heart-healthy nuts to stave off a craving.
• Limit alcoholic drinks and cocktails because
they are high in
calories, with no nutritional value.
Depriving ourselves of a favorite holiday treat can backfire and lead to
unsatisfied cravings and overeating. Making conscious decisions, however, on
where to splurge will leave us jolly and feeling good.
1 Collier / Lee Counties
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