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Lower Cholesterol Naturally!
by Alice Osborne and Patty Liston
Information Courtesy RealAge
 With a Bean! There's a certain bean that is shown to have cholesterol-lowering powers. Research shows that chickpeas, the luscious legume that's pureed for hummus dips, is going a long way toward improving your cholesterol profile.
So go gaga for garbanzos. In a study of people who ate roughly 25 oz. of chickpeas (garbanzo beans) per week for 12 weeks, they all showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that's not all: Their insulin levels also improved, and they lost a small amount of weight -- without dieting or exercising. All good reasons to fall in love with this legume!
Researchers think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol improvements. Chickpeas are also a great source of vitamins, minerals, and phytoestrogens. Let’s get started by having chickpeas for dinner tonight with this fragrant chickpea stew recipe:
Fragrant Chickpea Stew
When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis).
 1 tablespoon canola oil
1 teaspoon cumin seeds
1 medium red onion, chopped (1 cup)
5 medium cloves garlic, minced
1 tablespoon coriander seeds, ground (see Ingredient Note)
1 cup water
1 red potato, scrubbed and cut into 1-inch cubes
1 19-ounce or 15-ounce can chickpeas, rinsed
1/2 teaspoon salt
1/2 teaspoon coarsely ground pepper
2 tablespoons finely chopped fresh cilantro, divided
1 medium tomato, cut into 1-inch cubes
Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5-8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15-20 minutes.
Add tomato, increase heat to medium and simmer, uncovered, for 1-2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve. (Serves 4)
Nutrition Information: Per serving
Calories: 255, Carbohydrates: 45g, Fat: 6g, Saturated Fat: 0g, Monounsaturated Fat: 3g, Protein: 9g, Cholesterol: 0mg, Dietary Fiber: 8g, Potassium: 461mg, Sodium: 703mg
Nutrition Bonus: Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).
 Download this recipe.
 With a seed! Sesame seeds aren't just for the birds. They help fight high cholesterol, too, and thus help protect your blood pressure.
Tiny. Rich. Nutty. Birds love 'em. People, too. But many people don't know about their one-two nutritional punch: (1) Sesame seeds lower cholesterol by keeping your intestines from absorbing the stuff. (2) The seeds contain a powerful antioxidant that may play a role in blocking cancer. Sprinkle them liberally over steamed veggies, salads, and stir-fries.
Although the cholesterol-lowering effects of sesame seeds are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan, which is found in both sesame seeds and sesame oil. In a study that showed sesame's anticholesterol power, the high-fiber seeds were part of people's daily diet.
But that doesn't mean you need to start buying sesame seeds by the pound. You also can cook with the oil and experiment with tahini, a paste made from sesame seeds (it's found in the ethnic-food section in many groceries) that's delicious mixed into salad dressings, pasta dishes, rice, and Asian noodles. Then there's hummus, a chickpea puree that's made with tahini. It's great when spread on pita bread and whole-wheat crackers or used as a dip for fresh vegetables. And don't forget sesame bagels, sesame biscotti, and sesame chicken salad.
Homemade Tahini
(Takes 10 min. to make)
Tahini is a paste made of ground sesame seeds which is used in many Near and Far East recipes. This is a traditional recipe that is very simple to make with a blender or food processor.
 2 Tablespoons sesame seeds
1/2 teaspoon sesame oil
1/4 teaspoon salt
1/4 cup tepid water
Place sesame seeds in a blender or food processor and grind until smooth. Add sesame oil and salt. Process until combined. With the motor running, add the water in a very slow, steady stream and blend until smooth. (Yield: about 1/2 cup)
Note: Sesame seeds turn rancid quickly, so make certain yours are fresh. Be sure to store them away from light and heat and use quickly.
Download this recipe.
Shortbread Cookie Logs
Shortbread cookie logs are rolled in sesame seeds. They are extremely easy to make and show off the flavor of the sesame seeds.
 3 cups whole wheat (or other whole-grain) flour
3/4 cup white granulated sugar
2 teaspoons baking powder
1/8 teaspoon salt
1/2 stick (1/4 cup or 4 Tablespoons) butter, cut into squares, at room temperature
1/4 cup vegetable shortening, at room temperature
2 large eggs, beaten
1/4 cup milk
2 teaspoons pure vanilla extract
3/4 cup sesame seeds
Preheat oven to 375 F. Line baking sheets with Silpats, parchment paper, or lightly grease with butter.
Whisk together flour, sugar, baking powder, and salt in a large bowl. Blend in butter and shortening until mixture resembles coarse meal.
In a small bowl, whisk together eggs, milk, and vanilla. Stir wet ingredients into the flour mixture with a wooden spoon until a soft dough forms.
Divide dough into 4 pieces. Divide each of those 4 pieces into 9 lumps of dough. Roll each small lump into a log about 3 inches long. Roll the logs in sesame seeds and place 1 inch apart on prepared pans.
Bake sesame seed cookies for 20-25 minutes, until golden brown. Cool on wire racks and store in an airtight container. (Yield: 36 cookies)
Download this recipe.
 With a bread — Rye bread! -- and any other grain product made from whole grains. Whole-grain breads and cereals, brown rice, quinoa, flaxseeds, and whole soybeans are full of heart-protective fiber and magnesium that can help keep your cholesterol and blood pressure in a healthy range. Try for six or more daily servings of whole grains.
 With a fruit — Strawberries! Strawberries -- and just about any other colorful fruit or veggie you can find. Why? Because fruits and vegetables like red grapes, cranberries, oranges, plums, and tomatoes are bursting with flavonoids -- antioxidants that help quell inflammation. And that’s a good thing, because inflammation is one of the many processes involved in heart disease. Eat them fresh -- sliced or whole. What could be easier? Aim for 2 1/2 cups of vegetables and 2 cups of fruit a day. Not new news, really, but the advice (like go exercise) keeps popping up. So let’s make 2009 the year we start living what we know, consistently!
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