Tea

id you know that every type of tea comes from the same plant, an evergreen shrub native to Southern China? Tea is classified by color, which may correspond to the health benefits it is thought to offer. (Herbal teas, such as chamomile, may have medicinal qualities, but they are not considered true teas; rather, they are herbal infusions and do not have the same potential health benefits.)

Tea contains disease-fighting types of phytonutrients called polyphenols, which have antioxidant, antiviral, and anticancer properties. Perhaps the most important polyphenols in tea are catechins, a type of phytonutrient in the flavonoid class, which act as powerful antioxidants that help neutralize cell-damaging free radicals in the body. They may also help reduce the risk of developing skin, esophageal, and stomach cancers. Green tea and white tea have the highest concentration of catechins among all types of tea. There is actually more evidence that tea is cardio-protective than it is anti-carcinogenic in humans, since it helps lower cholesterol and restore arterial function after a heart attack and makes the blood less sticky to help prevent heart attacks and strokes. Tea has also been shown to strengthen bone density among regular long-term tea drinkers, probably due to the high fluoride, flavonoid, phytoestrogen, and caffeine concentrations found in green, black, and oolong teas.

Whether tea is green, black, red or white is determined by the way in which the plant is harvested and treated. The processing method allows for the manipulation of the phytonutrients. Black tea, which is the type most commonly consumed around the world, is made by drying, crushing, and then fermenting the tea leaves. The fermentation process converts the catechins into theaflavins (which may help protect our hearts), thereby reducing the catechin content of black tea (though scientists don't know whether this diminishes the health benefits, confers different health benefits, or makes any difference at all). Black tea tends to have a brisk, astringent bite, though don't mistake briskness for bitterness. Oolong tea, which is sometimes called red tea, is semi-fermented, meaning it's processed like black tea, but fermented for less time. Green tea is made by allowing the freshly plucked leaves to wither for a little while, after which they are steamed, rolled and dried. This preserves a lot of the catechins in the tea, which is why green tea is believed to offer more health benefits than black tea (with oolong in between). Green tea is generally less brisk than black tea and has a naturally sweet flavor. The newest star on the tea circuit, however, is white tea. White tea is made from the tender buds and new leaves of the tea plant. The leaves are handled as little as possible to prevent bruising, which encourages fermentation. White tea retains the most catechins, and is therefore believed to be the most healthful; however, it has a bland flavor and is more expensive than other types of tea. For these reasons, it is often blended with green tea.

Brew your tea properly to maximize the flavor. Only use drinking water and bring it to a rolling boil (210º Fahrenheit for black, oolong, or herbal tea) but allow water to cool slightly for green and white tea (180º Fahrenheit). Place the teabag in the drinking cup and pour the heated water over the tea. Allow to steep about three minutes for green and white tea, three to five minutes for oolong tea, and five minutes for black and herbal teas. The average person only allows their tea to steep for 30 seconds before removing the bag. Store tea in a cool, dry, dark place and it should stay fresh for one to two years. Currently, my favorite tea is Good Earth White Tea and Green Tea blend, which is available regular or decaffeinated. I also always love the playful teas from Tazo. This month, try my recipes for Tea-Poached Black Cod and Hot Cocoa Tea.

Say Soy

Now there's one more reason why you should be eating soy: it could help you lower your cholesterol (if it's high) by as much as 9% in one month!

Just two modest servings of whole soy foods a day could help lower LDL (bad) cholesterol by 8-9%. Whole soy foods that are helpful include soy milk, tofu, edamame, and soy nuts. Processed soy in muffins, cereals, and protein bars do not confer any cholesterol-lowering benefit since the healthful soy protein gets "scrambled" when it is cooked at high temperatures, as it is in these types of products. A sensible serving is two ounces of tofu or edamame and 12 ounces of soy milk. Any more than two daily servings is beyond moderation and will not help lower your cholesterol more.

When you choose soy, try to select organic products. I like organic silken tofu from Melissa's and regular tofu by Nasoya. For organic soy milk, choose Soy Dream enriched soy milks.