Many people think they need to go on a restricted diet if they are trying to lower their cholesterol or improve their heart health. This is not the case. In fact, having high cholesterol can be a blessing in disguise if having this condition, motivates you to experiment and try out all kinds of new foods, spices, herbs, and recipes that you may not have tried otherwise. There are so many foods and seasonings that you can enjoy if you want to turn your cholesterol situation and heart health around. Restriction is simply not part of it! Check out the following spices, seeds, and herbs that are thought to have cholesterol-lowering and heart-healthy properties and start seasoning your food regularly with them starting today.

Garlic: Although evidence is mounting against garlic supplements in lowering cholesterol, most medical experts still have faith in the benefits of natural garlic to aid in cholesterol reduction when added to the diet regularly. Garlic contains a compound called allicin that is believed to be the main health-promoting compound in this wonderful herb. To get the most benefit from garlic, chop it up finely and expose it to air for a few minutes prior to eating. Cooking destroys the healthful properties.

Ginger: According to the University of Maryland Medical Center, preliminary studies suggest that ginger may lower cholesterol and prevent blood clots from forming. In addition, ginger has been found to reduce nausea as well as the leading medications on the market. Sometimes ginger is used to treat health problems associated with inflammation like arthritis and colitis as well.

Pumpkin Seeds: These seeds are rich in phytosterols. Phytosterols are plant compounds that when eaten in large enough quantities are believed to lower cholesterol levels. Some studies have found that about 2 grams of phytosterols a day can reduce LDL by 10 to 14%. Pumpkin seeds are also called pepitas. They taste great both raw and roasted.

Cinnamon: Don’t just season with cinnamon during the holidays. This wonderfully fragrant and tasty spice has been shown to lower triglycerides, LDL cholesterol, and total cholesterol in diabetics. It also has the added benefit of reducing blood sugar levels. In fact, just 1/2 a teaspoon a day may be effective. Cinnamon has been well-researched for its ability to reduce unwanted clumping of blood platelets and may also have anti-inflammatory properties.

Flax Seeds: These powerhouse seeds are amazing when it comes to heart-healthy benefits. They contain a plant-based source of omega-3 fatty acids and omega-3 fatty acids are needed to produce flexible cell membranes and to help prevent and control high blood pressure. Heart attack risk is reduced in people who are have diabetic heart disease or who have atherosclerosis. In one small scale study daily consumption of just 20 grams of flax seeds reduced cholesterol similarly to statin drugs over a 60 day period. Buy flax seeds whole, store them in the refrigerator and grind only the amount you need for the next day or two. Keep the ground seeds in the refrigerator too.

Need a recipe that incorporates a number of the heart-healthy ingredients above? Try out the Garlic Gingered Broccoli with Toasted Pumpkin Seeds recipe below. Broccoli is in season during the summer and is also thought to promote heart health in addition to helping to protect against cancer. Take a trip to your local farmer’s market and see if you can pick up a bunch of broccoli today. Enjoy!

Garlic Gingered Broccoli with Toasted Pumpkin Seeds
Serves 4

Ingredients

1 bunch broccoli
3 cloves garlic
1 tablespoon fresh ginger root, grated
1/4 cup pumpkin seeds, toasted
6 cups water
1 tablespoon olive oil
2 tablespoons tamari soy sauce

Directions

Wash and cut broccoli into florets. You can use the stems, but it will take longer to cook. Mince garlic and reserve about one clove of minced garlic to be added after cooking. Finely grate ginger. Toast pumpkin seeds under broiler for 2 minutes. Watch carefully to make sure pumpkin seeds don’t burn. Set aside. Add 6 cups of water to a pot. Bring to boil. Drop broccoli into the pot and let quick boil for about 3 minutes. Remove from cooking liquid and give broccoli a quick rinse under cold water.

Heat skillet with oil, add 2 cloves minced garlic and saute for a few seconds before adding broccoli. Saute them together briefly, add tamari soy sauce, grated ginger, uncooked garlic, and toasted pumpkin seeds. Serve.

Tip: Garnish with finely chopped fresh tarragon or basil before serving.

Recipe reprinted with the permission of the Institute for Integrative Nutrition in NYC.

Author Bio: Sandra is The Heart-Healthy Food Coach. She received her nutrition and coaching training from the Institute for Integrative Nutrition in NYC. Receive a FREE audio recording “Top 3 Secrets to Lower Your Cholesterol Fast without Drugs or Drastic Dieting” by visiting www.cutcholesterolnow.com.

Category: Wellness, Fitness and Diet
Keywords: lower cholesterol,cholesterol-lowering foods,lower cholesterol naturally,spices,herbs,seeds