FISH — fish oils contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA, being highly unsaturated, have a strong urge to disperse aggregations of the saturated fatty acids, which like to stick together, and thus keep deposits of saturated fatty acids and cholesterol from gluing up our arteries. They also keep the platelets from getting sticky. The presence of EPA and DHA lowers triglycerides in the blood dramatically. Best sources of fish for these omega 3 oils are salmon, mackerel, trout, sardines and tuna. (Erasmus)

SOY PROTEIN — enistein is a recently identified isoflavone found in soy and soy-based products. It is believed to inhibit the action of enzymes that may promote cell growth and migration and, in this way, prevent the growth of cells that form plaque deposits in arteries. Studies show adding soy to your diet may be one of the most effective ways to lower cholesterol. Soy is used extensively in Italy for this reason. 1 — 2 ounces of soy daily for an average of 4 weeks can lower total cholesterol and LDL (bad) cholesterol by 10 — 20%. Soy raises HDL (good) cholesterol and lowers triglycerides. (Stengler) Good sources are soy beans, tofu (bean curd), soy flour and soy milk.

GARLIC — proven to reduce total serum cholesterol levels. It is a potent free radical scavenger and fights cardiovascular disease. Garlic reduces cholesterol deposits in the liver and arteries, increases cholesterol excretion through bile in the intestines, and helps to thin the blood and prevent clotting. It is best eaten raw'use in salad dressings, dips, or just take 1 clove daily.

OLIVE OIL — a monounsaturated fat that may help you live longer. In Italy and Greece, where the diet is rich in olive oil, the incidence of heart disease is much lower than America. Olive oil does not lower total cholesterol levels, but it does raise the level of high-density lipoproteins (HDL). Olive oil is also less prone to oxidative damage, which is believed to be a major cause of atherosclerotic lesions. Olive oil is also high in vitamin E, an antioxidant that helps prevent heart disease and cancer. Dr. Stengler says it contains a substance called "squalene" which is beneficial in lowering cholesterol levels.

ONIONS — an allium vegetable (garlic, onions, chives, scallions) that is rich in quercetin and selenium, two "hot" antioxidants. Studies show that people who eat an onion a day can raise their high-density lipoproteins.

LEGUMES — (dried beans and peas). Studies show that eating 1 cup of beans daily can, over time, reduce cholesterol levels. An excellent source of fibre.

APPLES — contain pectin, known for lowering cholesterol.

CARROTS — contain calcium pectate, which appears to be a cholesterol buster.

CARROT JUICE — helps to flush out fat from the bile in the liver.

GINGER — several studies show that ginger can prevent platelet aggregation. That is, it can prevent blood cells from sticking together and forming blood clots. (Mindell)

GREEN TEA — a rich source of catechins as it is lightly processed compared to black tea. Studies show that catechins can reduce cholesterol.

WHAT IS FIBRE?

Fibre is a non-nutritive substance found in plants that is not digested or absorbed by the body's so-called roughage. There are two types of fibre: soluble and insoluble. Insoluble fibres, such as wheat bran, have little effect. SOLUBLE fibre binds with bile in the intestine and is excreted in the feces. Cholesterol production in the liver is reduced due to binding of bile salts in the intestines. By reducing the amount of cholesterol circulating in the blood, soluble fibre helps to lower blood cholesterol levels.

Fibre consumption is woefully low in our country. Most recommendations state 30 — 60 grams daily is a healthy amount. To achieve this we need five servings of vegetables and fruits (1/2 cup or l medium fruit equals 1 serving), and six servings of grains (l slice whole grain bread or 1/2 cup whole grain cereal equals 1 serving). When beginning to increase fibre intake, do so gradually to avoid indigestion. Drinking two litres of water daily will help.

GREAT FIBRE SOURCES

In addition to the fibre in the foods mentioned in the above list, these supplements can be beneficial.

PSYLLIUM — a water soluble fibre obtained from Plantago ovata seeds. Researchers report it is highly effective in reducing cholesterol levels and improving glycemic control in type II diabetes.

FLAX SEED — binds cholesterol in the body and aids in its elimination.

OAT BRAN — contains a soluble fibre called beta-glucan, a potent cholesterol lowering agent. Numerous studies show about 2 ounces of oats daily can reduce cholesterol by 5 to 10 percent. Oat bran can also lower low-density lipoproteins and raise high-density lipoproteins. Oat bran and oat flakes are good sources; instant oatmeal has less oat bran. One bowl of oatmeal and one oat bran muffin daily can help reduce cholesterol levels and keep normal levels in check.

PECTIN — performs two roles: increases the rate at which food passes through the gastrointestinal tract, reducing exposure to carcinogens, and binds with bile, thus reducing blood cholesterol levels. Good sources of pectin include apples, bananas, the pulpy portion of grapefruit, dried beans, and root vegetables, particularly carrots (contain calcium pectate). The US Department of Agriculture states, "Eating 2 carrots a day may reduce levels as much as 20% and 2 apples a day as much as 16%."

BROWN RICE BRAN — available in health food stores. Can be added to baking or to a smoothie.

GUAR GUM — a very fine powder that is a soluble fibre. Available in health food stores. Add to baking.

Although the above foods and fibre sources are healthy additions to your diet at any time, remember Gramma's words of advice: "Everything in moderation". Eating one food, for example, soy products, to the exclusion of others can result in sensitivities.

References: Earl Mindell's Vitamin Bible, Earl Mindell, R.Ph., Ph.D.; Fats and Oils, Udo Erasmus; Lowering Your Cholesterol Naturally, Mark Stengler, N.D.; Nature's Impact, February/March 1999.

Paulette Millis lives and works in Saskatoon as a nutritional consultant, counsellor and family life educator. Her cookbook, Nutrition, Cooking and Healing is available at Health Food Stores. To contact Paulette call 306-244-8890.