Oats

Oats’ cholesterol- and blood pressure-lowering powers come from beta-glucan, a type of soluble fibre. One cup (250 mL) a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.

How much? Aim for 10 grams of soluble fibre each day. Cooked oats contain 2 to 3 grams per serving.

Tip: Buy the type of oatmeal you’ll eat. It doesn’t matter if it’s steel-cut or instant.

Flaxseeds

A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides an easy 2.3 grams of fiber, often more than what’s in the cereal itself. But flaxseed is most revered for its lingans. These act like estrogen in the body, blocking estrogen receptors on cells and contributing to reduced rates of certain hormone-related cancers, such as breast cancer. Their anti-inflammatory power may also help keep conditions from acne to asthma at bay.

How much? Sneak 1 to 2 tablespoons (15 to 25 mL) of ground flaxseed into your diet daily.

Tip: Make sure your flax is ground; otherwise, the seeds will come out the same way they went in (whole), and you won’t reap the health benefits.

Cinnamon

Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The apple pie spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.

How much? As little as ¼ to ½ teaspoon of (1 to 2 mL) a day could cut triglycerides and total cholesterol by 12 to 30 percent.

Tip: Sprinkle some cinnamon on your daily coffee to reap the benefits of this super-spice.

Tea

Tea is one of the most potent sources of antioxidants in nature (more potent than any fruit or vegetable).

Tea’s antioxidants offer protection from heart disease, stroke and cancer. They appear to protect against heart disease by slowing the breakdown of “bad” LDL cholesterol, preventing blood clots and improving blood vessel function. People who drink a cup or two of tea a day have a 46 percent lower risk of developing narrowed arteries.

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