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Vol X September 2005

You’ve probably seen the Cheerios commercial where the kid puts cereal in his dad’s
pocket because he wants him to have low cholesterol. We all care about our family
members’ heart health. At Village Green Apothecary we like to think of
you as a member of our family, and your own family members as part of
our extended family. Heart Health is one of the “basic nutrition” concerns
for most families at some point, and as kids go back to school, we’re
talking about “Back to School” basics of good health.

 

Here’s a quick quiz you can take on Cholesterol and your Health:

 

1. Which is the “bad” cholesterol?
A.       LDL cholesterol
B.       HDL cholesterol
C.       All cholesterol is harmful

2. Which food can help lower your cholesterol?
A.       Yogurt
B.       Chicken
C.       Tofu

3. Where is the cholesterol in eggs?
A.       In the yolks
B.       In the whites
C.       In the whole egg

4. Which affects your blood cholesterol levels more?
A.       Cholesterol in food
B.       Saturated fat
C.       Protein

5. What are the symptoms of high cholesterol?
A.       Fatigue
B.       Chest pain
C.       There are no symptoms

6. What is the suggested daily limit for cholesterol?
A.       30 milligrams/day
B.       300 milligrams/day
C.       3,000 milligrams/day

 

*answers on page 3

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Continuing our care of family members,
October is going to be a big month at Village Green Apothecary. Throughout the month we’ll be focusing on the unique health care needs of women. As part of our commitment to women’s health, whether they be a mom, aunt, sister, wife, grandmother, or daughter, we’ll be partnering with the Susan G. Komen Breast Cancer Foundation. We couldn’t be more excited to work with you, our extended Village Green family, to support this fabulous organization that cares so deeply about the women in our lives, and share the struggle to eradicate breast cancer and promote healthy living.

 

Remember Rumplestilskin?
Besides being spun into gold by strange little men, Flax, with a high content of alpha linolenic acids, has become a modern healthy cooking ingredient. Alpha linolenic acid is a type of omega 3 fatty acid, similar to those found in fish such as salmon. Flax seed oil has shown in many studies to include the benefit of lowering total cholesterol and LDL cholesterol levels. Other studies show that flax seed may also help lower blood triglyceride. It may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.

4 Tips to include flax seed in home cooking:
•       Cereal and salads can take a sprinkling of whole or ground flax seed
•       Eggs can be substituted with a flax seed mixture in baking things like muffins
         and pancakes (1 tbsp milled flaxseed, plus 3 tbsp water = 1 egg)
         Final products will have less volume, but be equally tasty
•       A more nutty flavor comes from using flax seed oil in other recipes
•       When accustomed to using other oils you can substitute flax seed oil

Other Benefits of Flax seed Oil
Flax seed is rich in lignan, a phytoestrogen, and in fiber. Lignan (found in flax seed) shows promise in research studies, including a potential role in breast cancer prevention, inhibiting the onset of estrogen-stimulated breast cancer. Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Ulcerative Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines. As with all nutritional considerations, don’t go overboard. Moderately include flax seed in your diet if it is appropriate for you.

 

 


 

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*Answers:
1. (A) LDL cholesterol is referred to commonly as "bad cholesterol" and the harmful
    buildup of cholesterol plaque in your arteries is mainly from this source.

2. (C) Foods that are made from soy such as tofu may lower your risk of heart
    diease. Other foods like Oats, or nutritional supplements like Flax Seed Oil, may
    also help lower cholesterol levels if you don’t like or have an allergy to soy
    products. Cheerios are made with oats.

3. (A) There are approximately 213mg of cholesterol in one large egg yolk. Egg
whites do not contain cholesterol. However, there is also enough lecithin in an egg yolk to counteract the cholesterol, if the egg yolk is still liquid and not cooked hard. Eating poached eggs (dropped into boiling water) or soft-boiled eggs keeps out the saturated fat from the frying pan, and keeps the yolk in liquid state (sometimes called 3-minute eggs). They go great served on some whole grain toast, which takes about 3 minutes to pop-up in the toaster! Stir the water to create a whirlpool when boiling, then gently pour the eggs into the center. This helps them stay together. Scoop them out with a slotted spoon, and you’re all set for breakfast in just a few minutes.

4. (B) Saturated fat in food is mainly to blame for high cholesterol levels.

5. (C) High cholesterol usually does not have any symptoms.

6. (B) Experts suggest no more than 300mg daily when counting cholesterol in food.

 

Village Green Apothecary is located at:
5415 W. Cedar Lane, Bethesda, MD 20814

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