Drink This in for Better Cholesterol

Orange juice isn't just a sweet breakfast treat. Pouring yourself a tall glass every morning might be a good way to help control cholesterol, too.
That's exactly what happened in a recent study. People with high cholesterol who were put on a diet rich in orange juice saw their LDL cholesterol drop 12 percent after just 2 months.


Artery-Shielding Flavonoids

The people in the recent study drank a significant amount of orange juice -- four 8-ounce glasses a day. Way more calories and carbs than most of us could -- or should -- add to our diets. But the study does help underpin other research showing that OJ -- even in smaller amounts -- does good things for the heart and arteries. Seems the flavonoids in the juice inhibit an enzyme thought to boost LDL production. Those same flavonoids also appear to enhance the liver's ability to excrete extra LDL through bile.



Well-Rounded Cholesterol Control

Limiting your blood levels of bad cholesterol is a heart-healthy choice because too much artery-clogging cholesterol will pad blood vessels and set the stage for dangerous blockages. But, of course, no one should rely solely on their OJ intake to curb bad cholesterol levels. Getting good control requires a multifaceted approach that includes exercise, an overall healthy diet, and, possibly, weight loss. Here are some more strategies to consider:

• Watch a funny movie. Research shows that comedy may help lower high cholesterol.
• Get a move on. Walking daily is a quick and easy way to a healthier heart.
• Sleep in.

WHAT’S FOR DINNER?!

Roasted Salmon and Fennel with Orange Yogurt Sauce

Orange and fennel combine perfectly to turn ordinary salmon into something unique. Serve with a side of brown rice or a baby spinach salad.

Prep Time:

10 mins

Total Time:

30 mins

Serves 4




INGREDIENTS

• 2 medium fennel bulbs (about 1 1/2 lbs), preferably with top
• 1 small red onion, halved lengthwise and thinly sliced
• 2 1/2 tablespoons olive oil, divided
• 1 1/2 pounds salmon fillet with skin (preferably center cut)
• 1 navel orange
• 1 cup Greek-style yogurt
• 1 teaspoon mild honey

 

Directions

Preheat oven to 450°F with rack in upper third.
Line a large (4 sided) baking sheet with foil.
Cut off tops of fennel and chop enough of the fronds (if fennel has them) to equal 1/4 cup.
 Halve fennel lengthwise and thinly slice.
Combine fennel with onion on sheet pan.
Toss with 2 tablespoons oil and 1/2 teaspoon each salt and pepper.
Spread in a single, slightly overlapping layer on half of sheet pan.
Place salmon on other half of pan.
Drizzle with remaining 1/2 tablespoon oil and season with 1/2 teaspoon each salt and pepper.
Roast until vegetables are tender and salmon is opaque and just cooked through, about 20 minutes.
While fennel and salmon roast, grate enough orange zest to get 2 teaspoons and squeeze enough juice to get 1/4 cup.
Add to a small bowl with yogurt, chopped fennel fronds (if using), a scant 1/2 teaspoon each salt and pepper, and honey.
Whisk until combined.
Serve fish with yogurt sauce alongside.

about this recipe

Orange and fennel are like peanut butter and chocolate -- a natural combination. I've divided these flavors in two ways -- the fennel roasted with salmon, assertive enough to stand up to the fish's distinct flavor, and fresh orange which is whisked into a refreshing, tangy yogurt sauce.