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“Grateful for your Cholesterol Down Book”

Low Cholesterol

Cholesterol Down

Cholesterol Down by Dr. Janet Brill was published in 2007. It is humbling to see how the straightforward plan and miracle foods stated in the book still continue to help people struggling with high cholesterol.

Cholesterol Down book presents a safe and effective alternative way to statin drugs to bring cholesterol down. It includes a daily checklist, weekly menus, heart-healthy recipes and more that helps reduce cholesterol by as much as 47% in just 4 weeks.

Dr. Janet received a highly positive review from Amy Love stating how the book has helped her get rid of her high cholesterol worries.

Review of Cholesterol Down by Amy Love

“Hello Janet! Well I discovered your book online last December while researching how to lower my cholesterol without statins. Prior to this my cholesterol has always been on the “highish” side but doctors were never concerned as I was physically fit, had low blood pressure and was not overweight.

Anyway, after knee surgery I had gained a bit of weight and wasn’t able to exercise so on Nov. 4, 2014 I decided to change my diet and eliminate sugar, white flour and processed foods. This was difficult since Doritos and sugar in my coffee seemed to be essential to my taste buds! Well, I did a great job with this diet but was eating lots of eggs, cheese and some meats.

When I went to get my cholesterol checked after six weeks, I was horrified to learn that I had made it much worse. The doctor wanted me to start Lipitor (the 3rd level) immediately since my total cholesterol was 272 and LDL was 188!!!! 🙁 To say I was discouraged is an understatement. I did not want to take medication for the rest of my life and was afraid of side effects of Lipitor.

That day I found your book online and ordered it. I started your diet even before Amazon delivered my copy of the book. I went back to my doctor after about 5 weeks on the Cholesterol Down plan. He discouraged me further by insisting that there was nothing I could do to lower my cholesterol on my own, especially since I had a healthy diet already.

Nevertheless, I asked him what number would he like to see, in order for me to continue on my diet and exercise program without Lipitor. He told me if I lowered my LDL by 28 points, he would give me the green light to continue without medication. BUT he made it clear that he thought this would be impossible!!

To make a long story short, my numbers decreased dramatically! Total was 220 and LDL 142! The doctor was surprised and said that I had significantly lowered my numbers and to continue with my diet and exercise! I was extremely happy to say the least.

I wanted you to know how grateful I am for your book. Since last January when I got those amazing results, I have recommended your book to many people as I have told my story. Now I get emails and texts often asking what the name of your book is and I am happy to recommend it!! Thank you!!! Can’t wait to go back at the end of April to get my newest levels!! I am a work in progress! I certainly hope you see this email!”

Thank you,
Amy Love.

On-the-go Breakfast: Homemade Fruit And Chia Seed Jam!

Nectarine Chia Seed Jam

Make your own jam easily from fresh seasonal produce and omega-3 packed chia seeds

How about starting your day with whole grain toast spread with a super-nutritious homemade jam!

Some mornings, you just want to enjoy the simple things in life… such as warm whole grain toast with a spread of sweet fruit jam.

Toast and jam can be a quick and easy on-the-go breakfast OR even the perfect slow and easy morning combo of your morning cup a Joe and favorite TV show or newspaper.

But did you know that you can easily make your own jam from fresh seasonal produce and omega-3 packed chia seeds? Berries, peaches, and nectarines are sweet and delicious fruits to make into jams, as featured in this week’s recipe, Nectarine Chia Seed Jam.

If you find your toast and jam don’t fill you up in the morning and you are hungry an hour later, add a source of protein to your meal. Examples of protein to eat or drink with toast: 1 oz of raw almonds or walnuts, a spread of nut/seed butter with your jam (peanut butter, almond butter, sunflower seed butter), egg whites (fried egg white, egg white omelet/scramble), non-fat Greek yogurt, 8 fl oz fruit and vegetable smoothie with a scoop of protein powder, soy milk, or Greek yogurt, or simply a cup of soy milk.

Nectarine Chia Seed Jam Recipe 

A jam with no sugar added and no cooking is needed! Chia seeds absorb the juices from the fruit and create a similar consistency to a jam that has been heated on the stove.

Yield: 8 Servings (1 Tablespoon per serving)

Ingredients

  • 1 medium nectarine, ripe, pitted
  • 1 Tablespoons of chia seeds
  • 1 tsp of cinnamon

Directions

Place all ingredients into a blender or food processor. Blend ingredients together until a smooth consistency. Place jam into a sealable container and refrigerator until ready to serve.  Serve on toast or use as a sweetener for plain Greek yogurt or oatmeal.

Nutrition Information Per Serving:

Calories: 16 kcal, Fat: 1g, Cholesterol: 0 mg, Carbohydrate: 3g, Dietary Fiber: 1 g, Protein: 0g, Sodium: 0 mg.

Check out more heart healthy breakfast recipes 

Heart Healthy Light and Creamy Potato Salad

Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Low Cholesterol Recipe

Low Cholesterol Food

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of potato salad by trying this week’s featured
recipe, Green Goddess Potato Salad!

Zero Cholesterol Recipe Of Light And Creamy Green Goddess Potato Salad

A super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!

Yield: 6 servings ( 1
serving = ½ cup)

Ingredients:

Potato Salad
1.5 lbs Yukon gold potatoes
¼ cup of chives or scallions, chopped
3 cups of kale, shredded

Green Goddess Dressing
1 cup of fresh spinach leaves
2 scallions
1 avocado, skinned and pitted
1 garlic clove
2 Tbsp of white wine vinegar
2 Tbsp of lemon juice
1 Tbsp of olive oil
1 Tbsp of fresh tarragon, chopped (or dried tarragon)
½ tsp of black pepper

Directions:

In a large pot, boil the potatoes until a fork pierces the potatoes easily. Drain the pot of potatoes. Let the potatoes cool for about 10 minutes before cutting the potatoes into slices or quarters.

In a large bowl add the potatoes, chives, and kale. In a food processor or blender, add the green goddess dressing ingredients and mix until the dressing is a smooth consistency.

Pour ¾ cup of the dressing onto the potato salad and stir until the dressing evenly covers the entire potato salad. Green Goddess Potato Salad is ready to serve!

Nutrition Information Per Serving:

Green Goddess Potato Salad: ½ cup

Calories: 120 kcal,
Fat: 2 g, Cholesterol: 0 mg,
Carbohydrate: 22g, Dietary Fiber: 5g,
Protein: 4g, Sodium: 24 mg

Green Goddess Dressing: 2 Tablespoons

Calories 24 kcal, Fat: 2g, Cholesterol: 0 mg Carbohydrate: 1g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 3 mg

 

Take Control of Your Cholesterol and Life with Cholesterol Down App

Ldl Tracker in Cholesterol Down App

This simple and easy-to-use app cholesterol tracker app contains complete information, tips, daily checklists to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

Is your high cholesterol stopping you from leading a healthy, normal lifestyle?

Are you one of those millions of people struggling for cholesterol control?

Lower cholesterol naturally and put a cholesterol check in place at your fingertips with the Cholesterol Down App.

Based on Dr. Janet Brill’s best-selling book, Cholesterol Down – 10 Simple Steps to Lower Your Cholesterol in 4 Weeks – Without Prescription Drugs, this simple and easy-to-use app contains complete information, tips, daily checklists including cholesterol reducing foods, to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

The Cholesterol Down app is especially useful for those who want to keep the simple cholesterol-lowering tips with them on-the-go. There are many people who want the wisdom of the book on their mobile devices. The Cholesterol Down app makes it much easier for them. They can read the tips and check reminders while out and about, living their healthier lives.

There are also plenty of cholesterol recipes, high cholesterol diet plans, guidelines, menus, and the benefits of each food on the high cholesterol diet menu.

Whether you are in an elevator, commuting to work or waiting for the train, you can check your daily progress on reducing your cholesterol levels anytime, anywhere. At a restaurant, you can easily pull out your daily checklist on your app and quickly see what foods to eat and what to avoid.

The Cholesterol Down app is a handy and portable guide to help keep you on the right track to lower your (LDL) bad cholesterol, keep your heart healthy and help you prevent heart disease—our nation’s leading cause of death in men and women.

The Cholesterol Down On the Go app or the book is simple to follow. The app includes:

  • Daily Tracker to check off each step as you go
  • 10 Simple Steps to Lower Cholesterol
  • Custom LDL Goal-setting
  • LDL Tracker
  • Motivating Daily Messages
  • Weekly & Monthly Progress Summaries
  • Coaching Messages
  • Notes Page

Downloading Cholesterol Down On the Go app on your smartphones is easy and simple! You can download the app on App Store & Google Play.

Go Green with Zucchini!

Low cholesterol recipe

Low Calorie & Low Cholesterol Zucchini Linguini

Did you know the Italian word “zucca” means “squash?”

Zucchini is a spectacularly low calorie and delicious “summer squash,” as it is harvested in the summer months. Although we consider zucchini a vegetable due to its savory flavor and low caloric content (100g (2/3 cup) of zucchini = 15 calories), botanically zucchini is a fruit.

Zucchini can be consumed in various ways such as sautéed and added to egg white quiches, pasta dishes, fajitas, and veggie wraps/sandwiches, layered in a lasagna and casseroles, cooked straight on the grill, or eaten raw dipped in hummus or a Greek yogurt tzatziki dip.

Impress your friends by being creative with how you cut and present your zucchini, as featured in this week’s recipe, Zucchini Linguini!

Low cholesterol recipe of Zucchini Linguini:

Use a peeler to make thick linguini from a zucchini.

Yield: 2 serving (1 serving =1 cup)

Ingredients:

  • 2 tsp of olive oil
  • 4 garlic cloves, minced
  • 2 medium zucchini
  • 2 Tablespoon of Asiago cheese
  • 1/4 tsp of cracked black pepper

Directions:

Peel a zucchini from one end to the other making long shreds of zucchini. Continue shredding the zucchini until you reach the middle where the seeds start to show. In a skillet, heat 1 tsp of olive oil and garlic on medium heat. Add the zucchini shreds on the skillet and cook on medium heat for about 10 minutes. Place the cooked zucchini shreds on a plate and sprinkle with asiago cheese and cracked black pepper. Serve hot or cold.

Nutrition Information Per Serving:

Calories: 104 kcal
Fat: 8g
Cholesterol: 10 mg
Carbohydrate: 6g
Dietary Fiber: 1g
Protein: 4g
Sodium: 105 mg

 

Mediterranean Diet Defined: Fruit and Nuts

Mediterranean Diet consists fruits, vegetables, fish and nuts

Mediterranean Diet consists fruits, vegetables, fish and nuts

If you were to compile what constitutes the most important ingredients of a Mediterranean diet, you will most certainly find whole grains, fresh fruits and vegetables, fish, protein-rich legumes and liberal use of extra virgin olive oil in all facets of cooking.

The Mediterranean diet has gained widespread popularity across the world for its far reaching impact on promoting positive health and longevity. It is now a proven fact that the Mediterranean diet is effective in controlling high blood pressure, lowering cholesterol levels, and both treating and preventing type 2 diabetes. What’s more, the diet is rich in flavor, taste and is extraordinarily easy-to-prepare.

Fruit is commonly found in Mediterranean diet recipes, so let’s take a look at the benefits of the fruits  popularly used in Mediterranean diet.

Some delicious fruit commonly available in your local supermarket include: mango, oranges, peaches, apricots, cherries, figs, lemon, pears, plums, pomegranate and all sorts of berries – raspberries, strawberries– and of course, let’s not forget the potassium and fiber rich banana.

Among dried fruits, it is common to find cranberries or raisins mixed in with ancient nuts such as almonds or walnuts.

The variety of fruit and nuts characteristic of the Mediterranean diet can be eaten plain or baked.

For example, in the winter season, a warm scone made of whole wheat and cranberries baked with heart healthy extra virgin olive oil along with a cup of hot tea is a great way to snack and stay warm and comforted.

Almonds – available in whole, sliced (flaked, slivered), and as flour – almonds are a superbly heart healthy food which can be eaten raw or used in a variety of dishes. Almonds reduce the risk of heart disease, help control diabetes, help with weight loss and are rich in protein, fiber, healthy fat and antioxidants. Add almonds to your daily Mediterranean diet and you will be on the road to better heart health.

Walnuts are another fabulous Mediterranean nut that can be eaten as a snack or as a delicious addition to your recipes.. Walnuts are an excellent source of vitamins B6, vitamin E, folate, and thiamin. These delicious nuts also contain various healthy minerals such as iron, magnesium, and phosphorus.  Among Mediterranean recipes, a popular preparation that uses walnuts in generous measure in Roasted Tomato Walnut Pesto Salmon. This simple Mediterranean-style heart-healthy salmon dish, is packed with multiple artery-healing ingredients.

You can also add chopped and toasted walnuts along with figs to Arugula salad. Arugula is an anti-cancer cruciferous vegetable with a delicious peppery bite. It is considered a true super food and is a popular Mediterranean diet ingredient.

Summer is the perfect time for tapping into Mother Nature’s chest of berries. Low calorie, fiber-filled red and blue berries (raspberries, strawberries and blueberries) are the perfect Mediterranean food for summer time. Mix them up with non-fat Greek yogurt for the perfect and delicious summertime snack. For additional nutrition, top your yogurt with heart-healthy walnut bits.

The naturally sweet and fiber-rich banana is an ideal Mediterranean food and summer is the time you might consider using bananas as a desert. Frozen sweet treats are very appealing this time of year, as the weather gets warmer, so try a refreshing cold fruit dessert of summer banana frozen yogurt this spring and summer.

Low Cholesterol Food: Mad about MUSHROOMS!

Heart healthy recipes by Dr Janet

Heart Healthy Recipes: Roasted Mushrooms with Sundried Tomatoes

Mushrooms are a super-low-calorie vegetable and a heart healthy food– 5 white button mushrooms contain a mere 20 calories! The most commonly consumed mushroom is the white button mushroom, but other mushrooms can also provide their own unique flavors to dishes such as the portobello, shiitake, oyster, maitake, crimini and beech mushrooms. It is one of the major constituents of low cholesterol recipes that help reduce cholesterol.

Even though mushrooms contain 90% water, they are rich in many vitamins and minerals, specifically Vitamin D (mushrooms are one of the few food sources of vitamin D on the planet), B vitamins (panotothenic acid, riboflavin, niacin), Selenium, and Potassium.

Luckily, spring is here and the warmer weather and long days will improve our vitamin D levels naturally because we will be getting more exposure to direct sunlight. That said, mushrooms are quite versatile in mediterranean recipes, add mushrooms to your egg white omelets, salads, soups, stir fries, pizzas, and vegetable side dishes.

Try this weekly’s simple Italian inspired recipe, Roasted Mushrooms with Sun-dried Tomatoes!

Recipe

Roasted Mushrooms with Sundried Tomatoes
Give your basic roasted mushroom dish a flavorful kick inspired from Italy by incorporating fresh or dried seasonings such as basil, thyme, rosemary, oregano, and red pepper flakes.

Yield: 4 servings  (1 serving = 1/2 cup)

Ingredients

  • 1 lb of baby bell mushrooms (or white mushrooms), washed, halved
  • 1 Tablespoon of extra virgin olive oil
  • ½ tsp of cracked black pepper
  • ½ tsp of dried basil
  • ½ tsp of dried oregano
  • ½ tsp of dried thyme
  • ½ tsp of dried rosemary
  • ½ cup of sun-dried tomatoes, chopped
  • Optional: ¼ tsp of red pepper flakes

Directions:

Pre-heat oven to 350 º F.
In a large bowl, mix all the ingredients together except the sun-dried tomatoes.
Spread mushroom mixture onto a baking sheet and place in the oven.
Roast the mushrooms for 30 minutes.
Place the mushrooms in a large bowl and add the sun-dried tomatoes.
Serve hot or cold.

Nutrition Information Per Serving:

Calories: 74 kcals
Fat: 4g
Cholesterol: 0 mg
Carbohydrate: 8g
Dietary Fiber: 2g
Protein: 5g
Sodium: 147 mg

Top 5 Benefits of Eating Heart Healthy Avocados

Heart Healthy Food

Avocados = Heart Healthy Food

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods. Let’s have a look at some of the benefits of adding avocados into your diet:

1. Heart Healthy food

Heart disease is the major cause of death in the USA. Some of the major contributing factors that increase risk of developing heart disease include leading a sedentary lifestyle and a dietary intake high in processed foods and “bad” fats.

Avocados are Mother Nature’s heart health medicine. They are rich in folic acid, and vitamin B6 that help regulate homocysteine levels in the blood. Avocados are also an excellent source of the antioxidant vitamin, vitamin E that helps prevent LDL cholesterol oxidization. Avocados are also high in the heart healthy “good” fat, the monounsaturated fatty acid called oleic acid, known to help promote cardiovascular health and prevent heart disease.

2. Reduce cholesterol

Avocados contain a phytosterol compound known as beta-sitosterol that has been shown to be effective in lowering cholesterol (LDL). This pear-shaped green skinned fruit is also great source of potassium – the spectacular blood pressure lowering mineral superstar.

3. Good for eyes

The presence of the carotenoid lutein in avocados helps protect your eyes against cataracts and age-related macular degeneration—the leading cause of blindness in older Americans.

4. Regulate blood sugar levels

Avocados are rich in soluble fiber, the type that helps maintain blood sugar levels. Avocados also contain a nice amount of soluble fiber—the kind of fiber that contributes to digestive health.

5. Keeps skin healthy and nourished

Avocados are rich in monounsaturated fats, vitamin E, vitamin C and many other nutrients that are great for the skin. The monounsaturated fats keeps your skin nourished and soft; vitamin C helps maintain the elasticity of your skin and vitamin E protects against sun exposure thereby staving off wrinkles and premature aging.

Avocados can be used in a variety of different ways in your heart healthy recipes. Try adding some to your smoothie for a creamy texture and to boost nutrition, slice some up for your salad or use creamy, ripe avocado in lieu of butter as a sandwich spread.

Dr. Janet’s Fresh Avocado Dip (Guacamole)

Recipe excerpt from Dr. Janet’s book: BLOOD PRESSURE DOWN: the 10-step program to lower your blood pressure in 4 weeks–without prescription drugs (Crown/Three Rivers, May 2013)

lower blood pressure

Scrumptious Avocado Dip

Serve as a dip with fresh veggies or whole wheat pita chips.

  • 2 cups chopped avocado (from 2 medium avocados)
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon salt-free seasoning
  • 6 drops hot pepper sauce

Mash the avocado in a bowl with a fork until desired consistency. Mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning, and hot pepper sauce. Serve immediately.

Yield 1 1/2 cups

Serves 6

Nutrition per 1/4 cup serving:

Calories: 98 kcal
Sodium: 6 mg
Potassium: 301 mg
Magnesium: 17 mg
Calcium: 9 mg
Fat: 9 g (EPA 0g, DHA 0g, ALA <1g)
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 5 g
Dietary fiber: 4 g
Sugars: <1 g
Protein: 1 g

The Beauty of Oranges Inside and Out– Reservoir of Vitamin C

lower cholesterol

Oranges are heart healthy foods

Juicy, sweet and a virtual reservoir of vitamin C, oranges are a baseball-sized food simply packed with nutrition. Cultivated since ancient times, oranges belong to the family of citrus species. (Orange trees are the most cultivated fruit trees in the world.)

It is believed that oranges first originated in India. In Europe (Spain, Portugal and Italy) sweet oranges were first imported from India. From there, Spaniards brought oranges to South and North America.

Oranges contain a wealth of nutrients including calcium, potassium, vitamin C, vitamin A, fiber and much more. Let’s have a look at some of the benefits of eating yummy and nutritious oranges:

  • SKIN: As we grow old, our skin tends to lose its elasticity. With some 170 different phytochemicals and more than 60 flavonoids, oranges are loaded with powerful antioxidants (including vitamin C) that help slow down the aging process, keeping your skin looking healthy and glowing. The secret to a radiant skin and wrinkle prevention doesn’t lie in expensive creams, but rather what you choose to put into your mouth. So for beautiful looking skin, its simple – eat oranges!
  • VISION HEALTH: The presence of vitamin A and carotenoid compounds in oranges are known to contribute to eye health by improving vision and protecting against age-related macular degeneration (the leading cause of blindness in elderly Americans).
  • HEART HEALTH: This delicious fruit contains soluble fiber and flavonoids such as hesperidin that work together to keep your arteries smooth and flexible. The soluble fiber removes toxins (including cholesterol) from the body and thus brings cholesterol down.
  • BLOOD PRESSURE: Oranges are a fantastic source of potass
  • benefits-of-orangesium, the mineral superstar that is highly effective in bringing blood pressure down. The one two punch of eating oranges: lower cholesterol and blood pressure, makes this a superb food for preventing heart disease.
  • CANCER: Oranges boasts of a compound known as D–limonene that helps prevent skin, lung and breast cancer. In addition to the presence of vitamin C, numerous other powerful antioxidants in this fruit further boost immunity to combat cancer cells.
  • BOWEL HEALTH: Oranges are packed with dietary fiber that help relieve constipation and maintain a healthy digestive system. The combination of fiber and powerful plant antioxidants are thought to reduce the risk of colorectal cancer.

Oranges are true heart healthy food that not only boost immunity but protect against several chronic diseases and reduce cholesterol. At a mere 60 calories per fruit, oranges can also help in weight loss.

Eat oranges or drink its juice for better health!

Mushrooms Lower Cholesterol & Promote Heart Health

low cholesterol food- mushrooms

Mushrooms are low in calories

Known for their distinct flavor, mushrooms are small in size but large in nutrients. For centuries, mushrooms have been revered as a delicious food and a powerful medicine. Ancient Romans regarded mushrooms as a nutritious food that provided strength to soldiers. Egyptians celebrated mushrooms as a food fit for royalty.

There are around 300 species of edible mushrooms. Mushrooms are actually classified as neither a plant nor an animal but a fungus. Mushrooms provide myriad nutrition and health benefits. Let’s have a look at some of the benefits of eating mushrooms:

  • Mushrooms are loaded with plant antioxidants that boost immune system and help protect against flu, cold and infections. Oyster mushrooms are especially high in antioxidants.
  • Mushrooms are an excellent source of beta-glucan, a unique type of soluble fiber proven bring cholesterol down (LDL – bad cholesterol) and improve cardiovascular health.
  • Portobello mushrooms contain the compound ergosterol which is a potent anti-inflammatory which helps keep the heart healthy and prevent heart disease.
  • Mushrooms are a great source of potassium, copper, phosphorous, vitamin C, selenium and iron that provide protection against free radicals in body. Especially white button mushrooms, which are an unusually rich source of vitamin D. People suffering from vitamin D deficiency can benefit from eating mushrooms as well as wild salmon—two natural food sources of vitamin D.
  • There are various types of mushrooms available in the market. The most common variety – white button mushrooms such as crimini contain compounds that help inhibit cancer cell growth. Studies have found that eating mushrooms may play a role in prevention of breast and prostate cancers in particular.
  • Mushrooms are abundant in B vitamins, including niacin and riboflavin. Mushrooms are also extremely low on the GI scale, hence they have zero effect on blood sugar level.
  • Mushrooms are low in calories which makes them an excellent aid for weight loss.

Cholesterol free, fat free, low in sodium, and incredibly low in calories; mushrooms are a nutrition powerhouse and a heart healthy food. Add them to your daily diet for better health and weight control.