Making Healthier Food Choices for Low Cholesterol

Food can be both delicious and good for your heart…if you know what to choose.  Many foods are full of cholesterol (and remember calories too), but there are lots of low-cholesterol options.  One thing to keep in mind, cholesterol comes from an animal product.  Therefore, fill your plate with delicious and heart-healthy foods:

• Lean Meats: skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), or the “ other white meat”--pork tenderloin or pork loin.
• Light Dairy:  Dairy products are calcium-rich, but can also be higher in fat.  Choose fat-free or low-fat dairy products like milk, cheese, cream and yogurt.  (yogurt with granola.)
• Fiber:  Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta.  Include 25-30 grams of fiber in your diet each day. 
• Fruits and Vegetables:  Include at least 4-5 servings of fruits and vegetables every day.  The more variety consumed, the better.  Great cherries are in season this time of year.
• Fish:  Eat at least 2 servings of fish each week.
• Avoid:  Fatty meats, processed meats, high-sugar drinks, cookies and other desserts and chips; however, use discretion and moderation.

Did you know…

Research has indicated that garlic lowers total cholesterol and triglycerides (blood fat) levels, helping prevent clogged arteries.  “Two to three cloves a day, cut the odds of subsequent heart attacks in half for heart disease patients,” says Bauman.  “Garlic also tops the National Cancer Institute’s list of potential cancer-preventive foods.”  Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium.  Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. 

PS:  In case you’re concerned about garlic breath, chew on a sprig of parsley.

Source: BCOA News 2010  Vol 38 Num 8

Recipe: Mango, Cucumber and red Pepper Salad

Issue No. 306

 

Healthy Salsa Salad

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Fresh, tropical salsas can be flavorful reminders that summer is almost here. This deconstructed recipe features all the glory of a salsa in a healthy side-salad that’s perfect for your New American Plate. The tropical mango is a good source of Vitamins A and C and adds zing to the red lettuce and cucumber. Toss with the lime and orange juice blend and this low-calorie dish is ready to enjoy anytime.

Mango, Cucumber and Red Pepper Salad

• 2 Tbsp. fresh lime juice
• 2 Tbsp. orange juice
• 2 tsp. brown sugar
• 1/8 tsp. red pepper flakes
• 1/2 tsp. salt
• Ground black pepper
• 2 Persian (or 1, 8-inch piece seedless cucumber), peeled and cut in 1/4-inch slices
• 1 small red bell pepper, seeded and cut into 3/8-inch strips
• 1 ripe medium mango
• 8 red lettuce leaves
• 1/4 cup lightly packed spearmint leaves
• 1/4 cup unsalted dry-roasted peanuts, chopped

In medium mixing bowl, combine lime and orange juices with sugar, red pepper flakes, salt and a few grinds black pepper. Add cucumber and red pepper.

For mango, cut thin slice off stem and pointed ends. Using a swivel-bladed vegetable peeler or sharp paring knife, remove peel in strips, working from one cut end of fruit to the other. Cut flesh away from both sides of the pit, making two large domes. (Any flesh remaining on the pit is the cook’s portion.) Cut each mango half lengthwise into 1/4-inch strips and add to mixing bowl.

Toss with fork to combine salad, then set aside for 20-30 minutes to allow ingredients to marinate in the dressing.

To serve, line four salad plates with lettuce leaves. Mound one-fourth of salad onto each plate. Sprinkle on mint and peanuts. Serve immediately.

Makes 4 servings (4 cups)

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate,
4 g protein, 3 g dietary fiber, 300 mg sodium.

*****
To see more AICR recipes visit our Test Kitchen.

We want to know what you think. Send your questions and comments to recipes@aicr.org.
AICR's Diet and Health Guidelines for Cancer Prevention.

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Recipe: Steamed Broccolini with CoroWise™ Cheese Sauce

Serves:  4

 

 

      

 

Ingredients:

1. 1 Cup Kroger Active Lifestyle Fat-Free Milk
2. 1 Tablespoon cornstarch
3. 1/2 tsp Kosher salt
4. 1/8 tsp cayenne pepper
5. 2 oz. Lifetime Low- Fat Cheddar cheese product, shredded
6. 1 1/2 lbs. fresh broccolini

 

Directions:

1. Wisk cornstarch into milk into until no lumps are present.  Add salt and cayenne.
2. In a small saucepan, heat milk mixture on medium heat, stirring constantly until slightly thickened.
3. Add shredded cheese, stirring until all cheese is melted.
4. Remove from heat and cover to keep warm while preparing brocolini.
5. Trim brocolini of ends.  Place 4-5 inch long, thin stalks into a skillet containing 1” water.  Bring to a boil  Reduce heat; simmer 6-7 minutes until tender and bring green. Drain.
6. Serve with cheese sauce over the brocolini stalks.
7. Enjoy this Healthy Recipe!

 

 

 

Nutrition Facts Per Serving for cheese Sauce; 1/4 cup serving:

Calories 55; Total Fat 1g; Saturated Fat, ,1g; Trans Fat, 0g; Cholesterol, 5 mg; Sodium, 680 mg; Total Carbohydrate, 6g Dietary Fiber <1g; Sugars, 0g; Protein, 6g Calcium 20% DV, Iron, 0%

Source:  This recipe was adapted from: The Wellness Advisor Spring/Summer 2010 Issue with CoroWise™ Cholesterol Reducers