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Phytochemicals are plant-derived chemical compounds that provide various health benefits. They contain anti-oxidants that reduce cancer-causing free radicals, and anti-inflammatory agents that reduce pain and heart disease.
Many fruits and vegetables contain polyphenol anti-oxidants. The lycopene found in tomatoes has anti-oxidant characteristics and may combat cardiovascular disease, cancer, and diabetes. Native Americans once extracted aspirin from the willow tree for a natural anti-inflammatory and pain reliever. C-reactive proteins (CRP) increase during systemic inflammation and are another factor that affects atherosclerosis. CRP levels provide another less commonly used cardiovascular risk assessment factor.
Anti-inflammatory agents might be important in controlling this aspect of heart disease, but studies are in the research stage and still inconclusive. The isoflavones in soy protein (e.g., genistein, daidzein) act as phytoestrogens and inhibit tumor growth. They also lower blood cholesterol levels, decrease the risk of blood clots, and diminish bone loss.
Caffeine and other chemicals in coffee are known to improve mental function and provide many other health benefits. Cinnamon improves the effectiveness of your insulin breaking down glucose (sugar) in your bloodstream and provides remarkable pharmacological effects for the treatment of insulin resistance and diabetes.
My cardiologist has recommended consuming as much cinnamon as possible. He also said not to eat the cinnamon combined with a lot of sugar on toast or in apple pie. That figures, of course, since these are tastiest ways to consume cinnamon. But controlling or reducing sugars is an important factor in reducing your triglyceride levels. Lists of phytochemicals and plants containing phytochemicals can be found on the www.phytochemicals.info website.
What are Probiotics?
Probiotics are fermented products with live cultures of bacteria, yeast or other microorganisms. Examples of probiotics include miso, tempeh, pickled vegetables, sauerkraut, pickles, soy sauce, and kimchi. Milk-based probiotics include kefir and yogurt. Probiotics can improve or restore the flora in your digestive tract. Probiotics also seem to help reduce cholesterol, lower blood pressure, improve mineral absorption, and prevent colon cancer.
Vegetable Products to Avoid
Avoid plant-based foods that have been processed to produce concentrated levels of sugar, and foods that have naturally high levels of sugar or starch. These foods have a high Glycemic Index (or "low GI"), meaning that they turn to sugar more slowly and cause a greater rise in blood sugar levels. Foods that increase blood sugar levels can increase triglyceride levels.
After the sugar level drops, fatigue and hunger often occur. This results in more food consumption and weight gain. Avoid "bad" vegetable food such as sugars, syrups, corn syrup or corn starch, jellies/jams, certain fruit juices, white or wheat bread, most cold cereals, watermelon, pineapple, and baking potatoes. They all have high glycemic index values.
"Good" vegetarian foods with a low-GI value include pumpernickel, rye, multi-grain or sourdough bread; old-fashioned oatmeal, bran cereals, and Grape-Nuts; most fruits; sweet potatoes, pasta, rice, barley, couscous, beans, peas, lentils, and most vegetables. Avoid the tropical oils such as coconut or palm, since these are high in saturated fat. Vegetables coated with a starchy breading and then deep fried in a saturated fat would not be considered part of a "good" vegetarian or vegan diet.
Summary
Adopting a "good" vegan or vegetarian diet reduces total cholesterol and selectively lowers the bad LDL cholesterol and triglycerides levels. "Good" means low-fat foods that contain good fats, foods with low levels sugar or starch, and whole foods – not processed foods.
Editor's Note: This is the final part of a four-part series. Part 1, Part 2, and Part 3 are already online.
References:
Lowering Your Cholesterol with TLC Therapeutic Lifestyle
Make Over Your Diet from NutritionMD
Healthful Benefits of Vegetarian Diets
Role of Vegetarian Diet in Health and Disease
WebMD Triglycerides Overview
Online Heart Health Risk Calculator
Cholesterol Issues on FDA's Information Portal
National Heart Lung and Blood Institute
Mayo Clinic's Top Five Foods to Lower Your Cholesterol
Top Ten Foods to Lower Your Cholesterol
Recipes:
https://www.vegsource.com/harris/recipes.htm
https://www.pcrm.org/health/recipes/recipeoftheweek.html
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Re: Phytochemicals and Probiotics
