Tasty foods for a healthy heart

Ebony, July, 1989

TASTY FOODS FOR A HEALTHY HEART

GOOD health is an essential part of a happly life. Even though you cannot control some factors, such as heredity and age, you can control the care of your body. The foods you choose to eat have a tremendous impact on your health and well-being. According to former U.S. Surgeon General C. Everett Koop, five of the 10 leading causes of death in the United States are linked to diet: coronary heart disease, high blood pressure, stroke, breast and colon cancer.

Your eating habits are very important in the prevention and treatment of coronary heart disease. The connection is clear: food you eat can either lower or raise blood cholesterol levels. If too much cholesterol--a soft, waxy substance--circulates in the blood, it can build up on the inner walls of the arteries, especially in the coronary arteries. This obstruction narrows the arteries, making it more difficult for blood to flow, and increasing the risk of heart attack.

The cholesterol in the blood is bound up in "fat bundles" called lipoproteins. Some of these are "good" bundles that help prevent heart disease and some are "bad" bundles that contribute to heart disease.

The American Heart Association recommeneds that a well-balanced diet for healthy adults have no more than 30 percent of the calories come from fat, and of that percentage only 10 percent should be saturated fat. The remaining 20 percent should be divided between polyunsaturated and monounsaturated fats. It is also recommended that 55 percent of the diet come from carbohydrates and 15 percent from protein.

Many people are not certain of the differences between saturated and unsaturated fats. Saturated fat is found in animla foods such as whole milk, chesse, butter and fatty cuts of red meats and processed meats, such as hot dogs, sausages, cold cuts and bacon. Certain plant oils, such as coconut, palm and plam kernel contain saturated fat. Hydrogenated vegetable oil is also high in saturated fat. Unsaturated or polyunsaturated fats help the body get rid of harmful cholesterol. They are found in corn oil, soybean oil, safflower oil, sunflower oil, sesame oil a|d cottonseed oil. Another form of unsaturated fats, monounsaturated, are found in olive, peanut and canola oils.

It took years for you to develop your eating habits, so be realistic when attempting to change your food preferences. Don't try to permanently avoid the foods you like or attempt a drastic change. Our recipes here slow you how to prepare heart-healthy meals without sacrificing flavor, and our seasoning chart gives healthy alternatives to salt. The key is to think lean and make a few simple substitutions. For example, season vegetables with herbs, spices, garlic and fruit juiices rather than salt pork, ham hocks and neckbones. Use two egg whites for one egg in your recipes, since one yoke contains approximately 275 milligrams of cholesterol. (The American Heart Assn. recommends approximately 300 millgrams for the average daily intake.) As a cooking technique to lower your fat intake, it is important to bake, broil or roast meats instead of frying them.

It is also important to make certain you are getting a good daily supply of carbohydrates in your diet. They are not only good for your heart, but when substituted for high-fat foods, mean far fewer calories. High in essential vitamins and minerals, carbohydrates add fiber to the diet. Sources of carbohydrates are grains, legumes, fruits and vegetables.

Remember, a healthy diet is good medicine. Foods don't have to be dull and tasteless to be healthy for the heart. Here you will find recipes a seasoning chart and substitute foods to get you started on a new lifestyle for a long, healthy life.

RED COLESLAW

1 medium head of red cabbage (about 2 pounds), shredded 1 medium carrot, shredded 1 medium green pepper, shredded 1 small onion, shredded 1/2 teaspoon salt, optional 1/4 teaspoon pepper 1/2 cup plan yogurt 1 clove garlic, finely chopped 3 tablespoons fresh lemon juice 2 tablespoons chopped parsley

Combine cabbage, carrot, green pepper and onion in large bowl. Sprinkle with salt and pepper. Mix together yogurt, garlic, lemon juice and parsley. Pour yogurt mixture over vegetables; toss well. Allow to stand 15 minutes before serving.

YIELD: 6 servings

BLACK-EYED PEAS

1 pound dried black-eyed peas, soaked overnight 4 cups water 1 chicken bouillon cube 2 small onions, quartered 2 hot pepper pods or 1 teaspoon crushed red pepper 3 cloves garlic, minced 1/2 teaspoon thyme leaves, crushed 1 tablespoon vegetable oil Salt to taste

Drain peas. (If desired, instead of soaking peas, cover with water, bring to a boil and let stand 1 hour.) Combine peas, water, bouillon, onion, pepper, garlic, thyme, vegetable oil and salt in Dutch oven or lrge saucepan. Bring to a boil. Reduce heat; cover and simmer gently for 1 hour or until tender. Add additional water if pea mixture becomes too thick.

YIELD: 8 servings

FISH FILLETS WITH MARINATED

TOMATOES

2 medium tomatoes, chopped (about 1-1/2 cups) 1/4 cup sliced green onions 2 tablespoons vinegar 2 tablespoons water 2 tablespoons sliced pitted ripe olives 2 teaspoons sugar 1/4 teaspoon red pepper sauce 1 pound fish fillets