Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...

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The recipes in this collection grew out of research and education projects supported by the National Heart, Lung, and Blood Institute. The studies and projects dealt with ways to help Americans keep their hearts strong by reducing their intake of calories, fat, especially saturated fat, cholesterol, and sodium. They include the Dietary Approaches to Stop Hypertension —or “DASH”—clinical study and the popular Stay Young at Heart nutrition education program. Now, you can use the results of these efforts to improve your heart health.
T ABLE OF CONTENTS Terrific News! ..............................................................................................1 Eating for Heart Health— How Nutrition Affects Three Key Risk Factors ....................................3 Reduce Your Heart Disease Risk ...........................................................5 Planning a Nutritious Day .........................................................................6 Don’t Ignore Portion Size...........................................................................8 Let the Nutrition Facts Label Guide You to Healthy Choices ...................9 Learn the Label Language ..................................................................10 A Pyramid of Healthy Foods ....................................................................11 Keeping the “Heart” in Old Family Favorites..........................................14 Fast Facts on Fiber, Fat, and Salt ..............................................................18 Fiber—Why Does It Matter, and What Good Is It Anyway? ............18 Fat—Isn’t It Always Bad for You?.......................................................19 Figuring Your Fat .........................................................................20 Are Some Cuts of Meat Less Fatty Than Others? ..............................22 What’s the Best Way To Cook To Reduce Fat? ..................................22 Salt—How Can I Reduce the Amount of Salt I Eat?..........................23 i
Page 1: U.S. DEPARTMENT OF HEALTH AND HUMAN
Page 5 and 6: C HICKEN Barbecued Chicken.........
Page 7 and 8: Savory Potato Salad ...............
Page 9 and 10: HERE’S SOME TERRIFIC NEWS! What
Page 11 and 12: Eating for Heart Health—How Nutri
Page 13 and 14: substances build up in artery walls
Page 15 and 16: The recommended daily intakes for h
Page 17 and 18: Let the Nutrition Facts Label Guide
Page 19 and 20: A Pyramid of Healthy Foods If you
Page 21 and 22: About 1 cup of ready-to-eat cereal
Page 23 and 24: ● In general, diet margarines are
Page 25 and 26: Making Mealtimes Spicy Less fat? Le
Page 27 and 28: Insoluble fiber goes through the di
Page 29 and 30: ● Saturated fat. This fat is usua
Page 31 and 32: Salt—How Can I Reduce the Amount
Page 34: 26 ABBREVIATIONS Recipes use the fo
Page 37 and 38: Cannery Row Soup 2 lb varied fish f
Page 39 and 40: Curtido (Cabbage) Salvadoreño 1 me
Page 41 and 42: Homemade Turkey Soup 6 lb turkey br
Page 43 and 44: Mexican Pozole 2 lb lean beef, cube
Page 45 and 46: Pupusas Revueltas 1 lb chicken brea
Page 48 and 49: 40 MAIN DISHES Bavarian Beef 1 1 /4
Page 50 and 51: 42 MAIN DISHES Beef Stroganoff 1 lb
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44 MAIN DISHES Quick Beef Casserole
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46 MAIN DISHES Stir-Fried Beef and
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48 MAIN DISHES Baked Pork Chops 6 l
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50 MAIN DISHES Spicy Veal Roast 1 /
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52 MAIN DISHES Barbecued Chicken—
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54 MAIN DISHES Chicken and Rice 6 c
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56 MAIN DISHES Chicken Marsala 1 /8
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58 MAIN DISHES Chicken Ratatouille
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60 MAIN DISHES Chicken Stew 8 piece
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62 MAIN DISHES Finger-Licking Curri
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64 MAIN DISHES Jamaican Jerk Chicke
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66 MAIN DISHES Very Lemony Chicken
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68 MAIN DISHES Yosemite Chicken Ste
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70 MAIN DISHES Autumn Turkey-Stuffe
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72 MAIN DISHES Turkey Meat Loaf 1 l
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74 MAIN DISHES Baked Trout 2 lb tro
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76 MAIN DISHES Fish Veronique 1 lb
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78 MAIN DISHES Mouth-Watering Oven-
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80 MAIN DISHES Spicy Baked Fish Thi
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82 MAIN DISHES Tuna Salad 2 can (6
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84 MAIN DISHES Classic Macaroni and
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86 MAIN DISHES Sweet and Sour Seash
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88 MAIN DISHES Caribbean Pink Beans
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90 MAIN DISHES Summer Vegetable Spa
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92 MAIN DISHES Zucchini Lasagna 1 /
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Green Beans Sauté 1 lb fresh or fr
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Limas and Spinach 2 C frozen lima b
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Vegetable Stew 2. Add potatoes and
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Candied Yams 3 (1 1/2 C) medium yam
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Garden Potato Salad 6 (about 3 lb)
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New Potato Salad 16 (5 C) small new
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Sweet Potato Custard 1 C sweet pota
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Oriental Rice 11 /2 C water 1 C chi
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Sunshine Rice 11 /2 Tbsp vegetable
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Banana-Nut Bread 1 C ripe bananas,
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Good-for-You Cornbread 1 C cornmeal
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120 DESSERTS Apple Coffee Cake 5 C
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122 DESSERTS Frosted Cake (continue
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124 DESSERTS Tropical Fruit Compote
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126 DESSERTS Crunchy Pumpkin Pie FO
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128 DESSERTS Mock-Southern Sweet Po
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130 DESSERTS Old-Fashioned Bread Pu
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132 DESSERTS 1-2-3 Peach Cobbler 1
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134 DESSERTS Rice Pudding 6 C water
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138 T OPPINGS and SALAD DRESSINGS C
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140 T OPPINGS and SALAD DRESSINGS H
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142 T OPPINGS and SALAD DRESSINGS Y
Page 153 and 154:
Summer Breezes Smoothie 1 C fat fre
Page 156:
U.S. DEPARTMENT OF HEALTH AND HUMAN
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Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...

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