Exercising regularly, avoiding trans fats, and eating more “good” mono- and polyunsaturated fats such as those found in fish, nuts, and olive oil are smart ways to keep cholesterol in balance—as is dialing down your sugar and refined carb intake. Here’s another strategy: Add a little spice to your diet—it’s a delectable way to edge cholesterol levels downward. Turns out, many herbs and spices are loaded with antioxidant and anti-inflammatory activity, which your heart simply loves. In particular, garlic, onion, ginger, and turmeric are all proven heart-friendly culinary herbs and spices. And fiber-rich fenugreek seeds—used in Indian curries, baked in Egyptian bread, and enjoyed as a drink in northern Africa—can also lower blood sugar as well as cholesterol. Fenugreek-Garlic Dip 2 Tbsp fenugreek powder1/2 c chopped onion1 Tbsp minced garlic1/4 c olive oil1 lg tomato, seeded and chopped1 sm chile pepper, seeded and chopped1/4 tsp cumin1/4 c chopped cilantro1 Tbsp lemon juice Put fenugreek and 2 cups water in bowl. Cover. Let stand 12 hours. Pour off water. Cook onion and garlic in oil in skillet over medium heat, stirring, 4 minutes. Add tomato, pepper, cumin, and soaked fenugreek. Cook on low, stirring, 8 minutes. Puree in blender with cilantro, juice, and salt to taste. Add a bit of water if needed. Tieraona Low Dog, MD, is the author of Life Is Your Best Medicine. Send your questions for Dr. Low Dog to askdrlowdog@prevention.com. More from Prevention: The 25 Best Foods For Your Heart
