Eat This Fruit to Undo an Overindulgence and lower Cholesterol

Next time you load your plate with mac and cheese and eat the whole thing, here's what you should do next: Grab a couple of handfuls of strawberries.

High-calorie, fatty meals cause artery-damaging blood fats to spike temporarily. But in a recent study, people who followed a high-fat meal with a test beverage of pureed strawberries had a much smaller hike.

Blood-Fat Attack
Specifically, the strawberry concoction seemed to minimize oxidized LDL cholesterol -- a dangerous, unstable kind of cholesterol that likes to chew up the lining of people's arteries. And if that sounds bad, it is. Because an artery wall injured by oxidized LDL makes the perfect place for an arterial plaque to adhere and start growing. Regular exercise and an overall healthful diet are two good ways to help prevent that from happening. But if you have a dietary slip, perhaps a strawberry chaser isn't a bad idea. Just two-thirds of a cup of strawberries reduced oxidized LDL spikes by 115 percent in the study.

Super Strawberries
The study involved middle-aged people with high cholesterol, people who should be particularly concerned about the impact their diets have on their heart health. Researchers think that the polyphenols in the strawberries were probably responsible for dampening the oxidized LDL spike that normally happens after big, heavy meals. Other research has shown that polyphenols help inhibit LDL oxidation. And polyphenols, found in berries, teas, and chocolate, are generally considered heart healthy. So, regardless of your heart's status, you'll want to get more of them into your diet and not just use them as penance for bad meals.

WHAT’S FOR DINNER ?!

Easy Pasta Primavera

This meatless entree uses chicken broth and a little cornstarch instead of the usual cream and butter to make a tasty but lighter version of classic pasta primavera.

Prep Time:

20 mins

Total Time:

35 mins

SERVES 4

INGREDIENTS

• 2 tablespoon cornstarch
• 1 3/4 cup Swanson® Natural Goodness® Chicken Broth
• 1 teaspoon dried oregano leaves , crushed
• 1/4 teaspoon garlic powder
• 2 cloves garlic , minced
• 2 cup broccoli florets
• 2 medium carrot , sliced (about 1 cup)
• 1 medium onion , cut into wedges
• 1 medium tomato , diced (about 1 cup)
• 1/2 of a 1-pound package thin spaghetti , cooked and drained (about 4 cups)
• 3 tablespoon grated Parmesan cheese

 

Directions

Stir the cornstarch and 3/4 cup broth in a small bowl until the mixture is smooth.

Heat the remaining broth, oregano, garlic powder, broccoli, carrots and onion in a 4-quart saucepan over medium heat to a boil. 

Reduce the heat to low.  

Cover and cook for 5 minutes or until the vegetables are tender-crisp.

Stir the cornstarch mixture in the saucepan. 

Cook and stir until the mixture boils and thickens. 

Stir in the tomato. Add the spaghetti and toss to coat. Sprinkle with the cheese.