Eating for Lower Cholesterol A Balanced Approach to Heart Health with Recipes Everyone Will Love
, by Jones, Catherine; Trujillo, Elaine
- ISBN: 9781569243763 | 156924376X
- Cover: Paperback
- Copyright: 10/21/2005
"High cholesterol is directly associated with heart disease. New national guidelines for healthy cholesterol levels, recently revised to be more stringent, mean millions of Americans need to bring their levels down. While doctors fill out millions of prescriptions for cholesterol-lowering drugs, diet remains a proven, supremely effective way to reduce cholesterol. Now, professional cookbook author and health-conscious chef, Catherine Jones, and one of the nation's leading nutritionists, Elaine B. Trujillo, offer a wealth of cutting-edge information along with a collection of delicious recipes to help lower your cholesterol levels."--BOOK JACKET.
Elaine B. Trujillo is a national leader in nutrition, works at the National Cancer Institute, National Institutes of Health (NIH) and at the Cardiac Rehabilitation and EECP Center, Shady Grove Adventist Hospital.
| A Few Words from Catherine Jones | p. xvii |
| A Few Words from Elaine B. Trujillo | p. xix |
| Introduction | p. 1 |
| Understanding Cholesterol and Heart Disease Stay Balanced: A Heart-Healthy Way of Eating | |
| About the Recipes | p. 18 |
| Stocking a Heart-Healthy Pantry | p. 20 |
| Great Beginnings | p. 25 |
| Fresh Fruit with Yogurt and Honey | |
| Lynn Rudolf's Rhubarb-Banana Topping | |
| Simple Strawberry-Raspberry Syrup | |
| Two Smoothies: Raspberry-Banana Yogurt Smoothie and Strawberry-Banana Silken Soy Smoothie | |
| Calcium-Rich Whole Wheat French Toast | |
| Lynn Rudolf's Southwestern-Style Breakfast Burrito | |
| High-Calcium Yogurt-Vanilla Pancakes | |
| Oat Flour Buttermilk Pancakes | |
| Hearty Mixed-Grain Pancakes | |
| Cholesterol-Free Popovers | |
| Bran Muffins with Pineapple and Dried Cranberries | |
| What Is the Ideal Breakfast? | |
| Sample Breakfast Menus...for Kids Too! | |
| The Dangers of Grapefruit | |
| Choose the Right Breakfast Cereal | |
| Healthy Bagels and Bagel Toppings | |
| Yogurt: Easy-to-Digest Calcium | |
| Cholesterol-Busting Oats | |
| Fake Bacon and Sausages | |
| Pancakes and French Toast: Homemade Wins for Health and Taste | |
| Frozen Waffles: The Best Buys | |
| Breakfasts on the Go... Maybe Not! | |
| The Skinny on Egg Substitutes | |
| How Much Caffeine Is Okay? | |
| Beware of Non-Dairy Creamers, Flavored Instant Coffees, and Hot Cocoa Mixes | |
| Froth au Lait: A Fat-Free Way to Enjoy Your Coffee | |
| The Benefits of Green and Black Teas | |
| Soups | p. 52 |
| Two Miso Soups: Miso Soup with Tofu and Rice Noodles and Miso Soup with Chicken and Bok Choy | |
| Quick Chicken Soup with No-Yolk Noodles | |
| Easy Black Bean Soup with Fresh Cilantro | |
| Lentil Soup with Brown Rice | |
| Turkish-Style Red Lentil Soup with Mint | |
| Red Beet Soup with Horseradish Cream * Pumpkin Soup with Pumpkin Oil and Pumpkin Seeds | |
| Curried Cauliflower-Broccoli Soup with Silken Tofu | |
| Classic Minestrone | |
| Soups: Cans, Boxes, Mixes, and Styrofoam Cups | |
| Choosing the Healthiest Breads | |
| Smart Choice Cold Cuts | |
| What Is Partially Hydrogenated Oil and Why Is It Bad for You? | |
| Conjugated Linoleic Acid: A Natural Trans Fatty Acid | |
| High Calcium Intake from Dairy Products-or Following the DASH Diet-May Lower Blood Pressure | |
| Reasons to Stay Hydrated with Water | |
| How Much Calcium Do You Need? | |
| High-Calcium Dairy Products with Less than 5 Grams of Fat per Serving | |
| Make Your Own Fat-Free Croutons | |
| Salads, Whole Grains, and Legumes | p. 72 |
| Three Salad Dressings: Lizzie Abernethy's Reduced-Fat Vinaigrette, Omega-3 Power Dressing, and Caesar Salad Dressing with Silken Tofu | |
| Simple Tuna Salad | |
| Coleslaw with Lemon-Olive Oil Dressing | |
| Healthy Lentil Salad with Tomatoes and Radishes | |
| Tomato and Great Northern Bean Salad with Fresh Basil | |
| Super-Easy Bean Salad | |
| Terrific Tabbouleh | |
| Greek Salad with Whole Wheat Flat Bread | |
| Baby Spinach Salad with Asian Dressing | |
| Romaine Lettuce with Chickpeas, Feta, and Lemon-Shallot Vinaigrette | |
| Four Hummus Variations: Traditional Hummus, Roasted Red Pepper Hummus, Parsley and Scallion Hummus, Roasted Garlic Hummus | |
| Hearts of Palm, Tomato, and Asparagus Salad | |
| Green Bean, Tomato, and Feta Salad | |
| Sesame-Ginger Noodle Salad | |
| Mediterranean-Style Couscous Salad | |
| Baby Greens with Shrimp and Curry Vinaigrette | |
| Red Potatoes with Feta Cheese and Olives | |
| Roasted Beet Salad with Balsamic-Shallot Dressing | |
| Black and White Gazpacho Salad | |
| Quinoa with Chicken and Hoisin Dressing | |
| Heart-Health Claim for Olive Oil | |
| Salad Bar Tips | |
| How to Choose Store-Bought Salad Dressings | |
| The Healthiest Salad Greens | |
| The Best Mayonnaise | |
| You Can Have Your Cheese and Eat It, Too | |
| Eat Your Beans | |
| Non-Dairy Cheese Alternatives | |
| Go Nuts for Nuts | |
| Portion Sizes and Nutritional Information for Popular Unsalted Nuts | |
| Healthy Seeds | |
| Nut Butters | |
| Buying, Storing, and Using Nuts and Seeds | |
| Roasting Nuts and Seeds | |
| High-Fiber Foods | |
| A Guide to Cooking Healthy Grains | |
| Tips for Preparing Grains | |
| Vegetable and Soy Dishes | p. 111 |
| Simply Perfect Zucchini | |
| Cauliflower with Lemon, Parsley, and Garlic | |
| Roasted Asparagus with Lime Zest | |
| Green Beans with Red Bell Peppers, Pine Nuts, and Fresh Basil | |
| Asian-Style Broccoli | |
| Brussels Sprouts with Walnuts and Walnut Oil | |
| Sauteed Kale with Black-Eyed Peas | |
| Bok Choy with Soy Sauce and Garlic | |
| Roasted Marinated Vegetables with Fresh Herbs | |
| Baked Sweet Potatoes with Black Beans and Chili Dressing | |
| Brown Rice with Tofu and Shiitake Mushrooms | |
| Sesame Tofu with Asian Greens | |
| Old Bay Tofu Cakes with Cocktail Sauce | |
| Bean, Mushroom, and Tofu Chili | |
| Mary Abernethy's Tofu and Vegetable Couscous with Harissa Sauce | |
| Mushroom, Zucchini, Spinach, and Tofu Lasagna | |
| Tofu Vegetable Stir-Fry | |
| The Top 15 High-Antioxidant Fruits and Vegetables | |
| Understanding Heart-Healthy Oils | |
| Storing and Cooking Heart-Healthy Oils | |
| Folic Acid for a Healthy Heart | |
| Good Sources of Folic Acid | |
| Tips for Coping with Gas | |
| Adding Ground Flaxseed to Your Diet | |
| Soy Power | |
| Welcome to the World of Soy | |
| Uses for Tofu | |
| Soluble Fiber Reduces LDL Cholesterol | |
| High Calcium Intake from Dairy Sources Boosts Weight Loss | |
| Tips for Dealing with Lactose Intolerance | |
| Preventing Osteoporosis | |
| Fish and Shellfish | p. 147 |
| Dinner for One Baked in Foil: Haddock with Baby Spinach, Red Bell Peppers, and Basil Pesto | |
| Roasted Cod with Cherry Tomatoes, Black Olives, and Fresh Basil | |
| Broiled Marinated Halibut Steaks with Sun-Dried Tomato Sauce | |
| Broiled Sword-fish with Artichoke Heart-Green Olive Tapenade | |
| Christian Zagler's Poached Salmon with Fresh Basil Sauce | |
| Sauteed Shrimp with Zucchini and Tomatoes on Pasta | |
| Sauteed Scallops with Capers and Red Bell Peppers with Pasta | |
| Grilled Curry-Rubbed Salmon with Papaya Salsa | |
| Cajun Dry-Rubbed Tilapia with Spinach and Shiitake Mushrooms | |
| Sesame-Coated Yellowfin Tuna with Wasabi-Soy Sauce and Kim Chee Salsa | |
| Crab Cakes with Tomatillo-Avocado Sauce | |
| Shrimp and Bay Scallops with Corn, Zucchini, and Tomatoes | |
| What Are Omega-3 Fatty Acids and Why Are They Good for You? | |
| Eat Seafood Twice a Week | |
| How Much Omega-3 Should You Consume? | |
| American Heart Association Recommendations for Omega-3 Fatty Acid Intake | |
| Omega-3 Supplement Warning | |
| Omega-3 Sources | |
| Mercury Levels and Fish Consumption: Warnings for Women and Children | |
| How to Buy and Cook Fish and Shellfish | |
| What about Shellfish? | |
| Choose Wild Salmon over Farm-Raised | |
| Fake Shellfish | |
| Deep-Fried Dangers | |
| Smart Choice Frozen Dinners | |
| White Meats | p. 177 |
| Chicken, Arugula, Sun-Dried Tomato, Olive, and Feta Cheese Pasta Salad | |
| Rigatoni with Chicken, Vegetables, and Tomato Sauce | |
| Cashew Chicken with Broccoli and Red Bell Peppers | |
| Chicken and Vegetable Curry Stir-Fry | |
| Chicken Fajitas with Homemade Guacamole | |
| Two Chicken Burgers: Feta and Fresh Basil Chicken Burgers and Shiitake Mushroom and Ginger Chicken Burgers | |
| Really Good Turkey Loaf | |
| Veal Chops with Fresh Marjoram Sauce and Brown Rice | |
| Lupita's Mexican-Style Lemon Chicken | |
| Pork Tenderloin with White Bean, Artichoke, Olive, and Sun-Dried Tomato Salsa | |
| Grilled Boneless Pork Chops with Shiitake Mushroom, Green Bean, Corn, and Red Bell Pepper Salsa | |
| Salt Substitutes and Salt-Free Seasonings | |
| Salt Limits and Lingo | |
| Adding Flavor without Adding Salt | |
| The Hidden Dangers of Chicken Nuggets | |
| High-Sodium Culprits | |
| Tips for Choosing Healthy Margarines | |
| A Comparison of Fat and Cholesterol in Four-Ounce Servings of White Meats | |
| Selecting, Storing, and Cooking Poultry | |
| Well-Done Temperature Guide for Meat and Poultry | |
| The Downside of Boxed Meals | |
| Tips for Dining Out | |
| Red Meats | p. 205 |
| Pot Roast with Shiitake Mushrooms and Rosemary | |
| Filets Mignons with Sauteed Mushrooms and Balsamic Vinegar | |
| Buffalo Burgers with Onion-Ketchup Sauce | |
| Lamb Chops with Cilantro-Mint Salsa | |
| Curried Ostrich Fillets with Apple-Onion Jam and Cucumber Salsa | |
| The Leanest Cuts of Beef | |
| The Foreman Grill: A Healthy Way to Cook | |
| Cardiac-Friendly Beef: Piedmontese! | |
| Grass-Fed versus Grain-Fed Beef | |
| Buffalo: An Alternative to Beef | |
| Red Wine and Resveratrol | |
| Have You Tried Ostrich Lately? | |
| The Best Hot Dogs | |
| Calories, Fat, and Cholesterol in Fast Food | |
| Frightening Facts about Fast Food for Kids | |
| Desserts and Snacks | p. 222 |
| Orange, Blueberry, and Date Salad with Vanilla Frozen Yogurt | |
| Pears Poached in Red Wine with Orange and Cinnamon | |
| Two Crisps: Apple-Pineapple Granola Crisp and Peach-Blueberry Granola Crisp | |
| Almond Drop Biscuits with Strawberries and Raspberries | |
| Patricia Terry's Pumpkin Muffins or Bread with Dried Cranberries and Pecans | |
| Chocolate Oatmeal Cookies with Dried Cherries and Walnuts | |
| Raspberry Angel Food Cake with Lemon Glaze | |
| Berry Meringue Confection | |
| Fresh Strawberry-Raspberry Pie | |
| Creamy Ricotta Kahlua Cheesecake | |
| Vanilla Flan with Fresh Berries | |
| Heart-Healthy Snacks | |
| Snack No-Nos | |
| Top Ten Hunger Busters for about 100 Calories | |
| Frozen Yogurt, Sorbet, Ice Milk, and Ice Cream | |
| Non-Dairy Cholesterol-Free Frozen Desserts | |
| Smart Cookies | |
| Baking with Egg Substitutes | |
| Wise Crackers | |
| Granola Bars, Cereal Bars, Diet Bars, and Trail Mixes | |
| Cutting Some of the Fat Out of Baking | |
| Splenda: The Sugar Substitute | |
| Movie-House Popcorn versus Air-Popped | |
| Whole-Grain Flours | |
| Can't Live without Chocolate? | |
| Appendixes | p. 255 |
| Risk Categories, LDL Cholesterol Goals, and Therapy | |
| Food Groups and Sample Serving Sizes | |
| Three Stay Balanced Sample Menus | |
| Determine Your Body Mass Index | |
| Body Mass Index for Children and Teens | |
| Daily Reference Intakes for Vitamins and Elements | |
| Sources | p. 265 |
| Endnotes | p. 271 |
| Acknowledgments | p. 279 |
| Index | p. 281 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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