The Power of Natural Foods in Managing Cholesterol
Cholesterol often feels like a tricky topic, one that influences what we eat and makes us rethink our cooking habits. It can even lead to putting our favorite frying pan on hold. However, there are delicious foods that can support healthy cholesterol levels without relying on artificial products or marketing gimmicks. Nature offers a variety of options that can help maintain balance in our bodies.
One such ingredient is extra virgin olive oil, which has long been recognized for its ability to lower cholesterol. The oleic acid present in this oil plays a key role in improving both HDL (good) and LDL (bad) cholesterol levels. A simple combination of raw fennel and apples dressed with olive oil can be both satisfying and beneficial for your health. It’s always a good idea to consult with your healthcare provider about your dietary choices.
Dr Simon Poole, a UK-based author and speaker, has explored the benefits of polyphenols found in extra virgin olive oil. These compounds are known to help reduce blood pressure and lower the risk of coronary diseases. Additionally, oleocanthal, another component of olive oil, has anti-inflammatory properties that may help manage symptoms of high blood pressure. These findings highlight the potential of natural ingredients in promoting heart health.
Apple, Mint & Fennel Salad Recipe
This refreshing salad is not only tasty but also a great way to incorporate healthy ingredients into your diet. It serves 2-3 people and includes a mix of flavors and textures that will delight your palate.
Ingredients Needed:
- 2 apples
- 1 large fennel
- 1 unwaxed, organic lemon
- 3 tablespoons extra virgin olive oil
- Small bunch of mint, leaves only
- 2 handfuls of pecan nuts
- 3 tablespoons maple syrup
- Good sprinkle of flaky sea salt
- Pinch of whole coriander seeds (optional)
- 200g creamy sheep’s cheese, to serve (optional)
Instructions:
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Begin by slicing the fennel and apples into paper-thin pieces. You can use a food processor with special blades, a box grater with a mandoline-style side, or a mandoline slicer if you have one. This step ensures the vegetables are light and easy to eat.
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Prepare the dressing by shaving the citrus peel from the lemon using a potato peeler. Stack the strips and finely slice them. Place them in a small bowl along with the olive oil. Squeeze the peeled lemon halves over the oil to add a zesty flavor.
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Finely chop the mint leaves and add them to the dressing. Season generously with salt to enhance the flavors.
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Toast the pecan nuts with the optional coriander seeds in a frying pan over medium heat. Once they start to smell toasty, add the maple syrup and flaky sea salt. Stir well until the syrup reduces by half. Spread the mixture onto non-stick baking parchment and let it cool and solidify.
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Toss the fennel and apple with the dressing and top with the candied pecans. If desired, add some creamy sheep’s cheese or burrata for an extra layer of flavor.
This dish is a perfect example of how nature can provide both taste and health benefits. By incorporating these ingredients into your meals, you can enjoy delicious food while supporting your overall well-being.