So Your Concern Is… Heart Health
Looking for ways to keep your heart healthy? Many of us are – for good reason! Unfortunately, cardiovascular disease accounts for the death of more Canadians than any other disease. In 2002, thirty-two percent of all male deaths in Canada were due to diseases of the heart, blood vessels and stroke.1 For women, the number was even higher, at 34%.
So what can be done? Maintaining a healthy weight is one of the best ways to keep your heart healthy. Keeping blood cholesterol levels on target is another key in lowering the risk of heart disease. Eating more fruits and vegetables can help us protect our hearts against cardiovascular disease by providing protective substances such as vitamins, minerals, antioxidants and fibre, as well as plant compounds called phytochemicals.2
Fresh Mushrooms Can Help!
Cut the Cholesterol
- Fresh mushrooms contain both soluble and insoluble fibre. Soluble fibre has been shown to help prevent and manage cardiovascular disease by lowering the levels of total and LDL cholesterol.3
Watch the Weight
- Fresh mushrooms are a perfect choice for weight management, since they have high water content, are low in fat and contain some fibre: three factors that will help you feel full with fewer calories. That means less room for calorie-laden foods.
Adding the Antioxidants
- Fresh mushrooms contain significant levels of l-ergothioneine, which acts as an antioxidant.4
- Ergothioneine doesn’t break down when it’s heated, which means you can enjoy mushrooms raw or cooked and still benefit from this powerful phytochemical.5
Mushrooms Make a Difference6
- Add ½ cup white button mushrooms to your omelet or scrambled eggs. Benefit: one 1 extra gram of fibre.
- Mix 1 cup of diced portabella mushrooms into pasta or pasta sauce. Benefit: three 3 extra grams of fibre.
- Include 1½ cups sliced crimini (brown) mushrooms in risotto or other rice dishes. Benefit: five 5 extra grams of fibre.
For more about heart health visit the Heart & Stroke Foundation of Canada.
- Statistics Canada, Causes of Death 2002. Releases 2004.
- Joshipura KJ, Hu FB, Manson JE et al. The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease. Ann Intern Med 2001; 134:1106-1114.
- Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med 2000; 342:1392-1398.
- Dubost NJ, Beelman RB, Peterson D and Royse DJ. Identification and Quantification of Ergothioneine in Cultivated Mushrooms by Liquid Chromatography-Mass Spectroscopy. Int J Med Mushr 2006; 83:215-222.
- Dubost NJ, Beelman RB, Peterson D and Royse DJ. Identification and Quantification of Ergothioneine in Cultivated Mushrooms by Liquid Chromatography-Mass Spectroscopy. Int J Med Mushr 2006;893:215-222.
- USDA National Nutrient Database for Standard Reference, Release 19, 2006 athttp://www.ars.usda.gov/ba/bhnrc/ndl.
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