Healthy Eating

Flax fans are applauding Health Canadas Food Directorate, which has approved the first health claim for ground flaxseed as a food that improves cholesterol. Products containing flaxseed can now boast that daily consumption of 40 grams (five tablespoons) of the ground seed lowers unhealthy cholesterol levels. Grinding or milling the seeds, the agency noted, makes nutrients such as omega-3s more bioavailable. Flaxseeds can easily be incorporated into a wide range of food products, and very finely milled ingredients derived from the seeds can even be added to beverages. Canada leads the world in flax production.

A pair of discoveries, reported in the journal PLoS One, may lead to better broccoli in the produce aisle. University of Illinois researchers, seeking to boost levels of anti-cancer glucosinolate compounds found in broccoli and similar vegetables, sprayed the plants shortly before harvest with methyl jasmonate. That natural, non-toxic plant signal chemical tells genes in the broccoli to produce the desired anti-cancer agents. Unfortunately, testing showed it also accelerated the production of ethylene, which causes plants to decay. Spraying a second chemical recently discovered in plants, 1-methylcyclopropene, was found to block the ethylene and prolong shelf life. The one-two punch, scientists hope, will help protect against cancer while also protecting the broccoli in your fridge.

Getting enough magnesium in your diet from foods such as whole grains, nuts, fish and and vegetables may reduce your risk of diabetes. Adequate magnesium may be especially important for those at greatest risk of progression to diabetes.

An estimated 5 million Americans age 65 and older have Alzheimers disease-a figure expected to increase 40% by 2025 and to nearly triple by mid-century, according to the Alzheimers Association . Many more suffer from other forms of dementia and from cognitive decline. Science is making unprecedented strides toward preventing and slowing such conditions, however. According to the National Institute of Neurological Disorders and Stroke, Scientists have learned more about the brain in the last 10 years than in all previous centuries, because of the accelerating pace of research in neurological and behavioral science and the development of new research techniques.

A hearty meal-in-a-bowl soup is the perfect antidote to a chilly winter evening. This classic soup from the south of France may seem complicated, but it is actually very simple to make. Although there are some aromatic ingredients to chop, many of the ingredients are basic pantry seasonings. You will be rewarded with a meal that is low in calories and saturated fat, but rich in flavor-a delicious way to include more fish in your diet (The USDAs Dietary Guidelines for Americans, 2010 recommends eating 2 servings of fish per week.) A simple sauce made from pureed roasted red peppers, seasoned with a little garlic, chile pepper and olive oil, gives the soup a remarkable depth of flavor.

If you love decadent, fuggy brownies, but dont want to spend an entire days fat-and-calorie budget on one chocolate treat, put aside your skepticism about the surprising ingredient in this recipe and give it a try. Pured canned beans are the magic ingredient. They replace half of the butter, with canola oil standing in for the remainder. Additional fat-trimming techniques include: substituting cocoa for some of the chocolate, two egg whites for one of the eggs and switching to whole-wheat flour. The result: a brownie with fewer than 100 calories and one-forth of the saturated fat of the traditional recipe. And, the best part: no one will guess that this is a healthy brownie!

It is hard to imagine the holidays without cookies! Sadly, it is hard to find healthy options in the cookie jar. But, here is an exception. These delicate, thin cookies are made with whole grains, contain minimal saturated fat, and (for a cookie) are relatively low in calories-as long as stop after one or two. This simple batter is versatile. Use the recipe as a base and add variety to your holiday treats by trying the variations below.

Nothing beats pesto for a simple and satisfying pasta sauce. Classic pesto is made with basil and pine nuts, but it is a very flexible recipe. You can substitute other herbs and even tender leafy greens, such as spinach and arugula, for basil. Various different types of nuts also work well; walnuts are an easy way to boost omega 3s and antioxidants. The trick to creating a generous-looking portion of pasta without piling on the calories is to stretch the pasta with pasta-like strands of zucchini. 1 oz whole-wheat spaghetti has 100 calories, while 1 oz zucchini has just 5 calories!

There are plenty of good reasons for eating sardines. They are one of the best sources of omega 3s, which are so important for brain and heart health. Sardines also supply calcium and are one of the few foods that are naturally high in Vitamin D. They are considered one of the most sustainable seafood choices, and of course, you cant beat inexpensive canned sardines for convenience. So, stock up and enjoy sardines often. Here are some appealing ways to embellish a humble can of sardines.

A. Jeffrey Blumberg, PhD, director of Tufts HNRCA Antioxidants Research Laboratory, answers: The health benefits associated with drinking tea (green, oolong or black) are...