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MATTERS OF THE HEART: HIGH BLOOD PRESSURE IN WOMEN

blood-pressure-downOne in thirty women die of breast cancer, one in three die from cardiovascular disease (heart attacks or stroke). Heart disease is not just a man’s disease! Women need to take control of their cardiovascular health and learn their risk factors for this deadly disease, the leading cause of death of American women. Heart attacks disable or kill men in their forties and fifties, during their most productive years. And while women take a decade to catch up to men, heart attacks and stroke are the leading cause of death for them too. High blood pressure is the number one cause of stroke and a major risk factor for heart attacks. In fact, high blood pressure contributes to more deaths in men and women than any other preventable factor. But the good news is, it can easily be controlled.

What is a healthy blood pressure reading? The medical community states that a normal, healthy blood pressure reading is less than 120/80 mm Hg. Above this number and you are living in the danger zone. What causes high blood pressure? It could be due to any number of factors, such as sedentary lifestyle, obesity, high salt intake, or aging. A poor diet, especially one too high in bad fats and salty, high-calorie processed foods, will contribute to weight gain, create a mineral imbalance in the body, and raise your blood pressure. Not getting enough exercise also contributes to high blood pressure.

One of the most effective ways to decrease your pressure is to cut your intake of salt, as excess sodium intake is undoubtedly linked to the development of high blood pressure, heart disease and stroke. According to the American Heart Association, all of us should strive to cap our sodium intake at just 1,500 mg a day (that’s just a little over half a teaspoon of salt!), yet the average American eats almost triple that amount. According to the CDC, nine in 10 American adults eat too much salt every day. Perhaps this is because some of the saltiest foods we eat do not necessarily taste salty. It would behoove all Americans to beware of relying too much on taste buds for salt detection and to review the list of tips below:

Ten Surprisingly Simple Tips for Cutting Back on Your Intake of Salt

1. Eat more fresh foods. As long as our food supply is laden with salt, your best bet is to make your own food. Substitute fresh and whole unprocessed foods for processed foods whenever possible. The vast majority of natural, unprocessed fruits and vegetables contain only a minimal amount of sodium. At the supermarket, routinely buy fresh or frozen produce (with no added salt). Frequent salad bars and load up on unprocessed fruit and veggies.

2. When you are buying packaged foods, read and use the information on the food labels to allow easy comparison between brands. Always check the ingredient list for sodium, MSG, baking soda, and other sodium-containing compounds. You will be surprised at the tremendous difference between products in terms of sodium content. Only buy boxes, cans, and bags of food with the words “low sodium” or “sodium free” on the front. (“Low sodium” is defined as less than 140 mg and “high sodium” is more than 480 mg per serving.)

3. Rinse canned foods, and dilute high-sodium foods. Buy low-sodium beans and tuna and rinse in a strainer to drain off more of the salt. Cook pasta, cereals, and rice without added salt. Add salt-free beans, veggies, or grains (such as brown rice) to take-out, packaged, or frozen foods to dilute the sodium count.

4. Throw out the seasoning packets. Flavor rice or pasta yourself, and keep your intake of boxed foods or canned soups to a minimum. Watch condiments such as soy sauce, teriyaki sauce, ketchup, mustard, pickles, capers, and olives; use very little or omit them entirely from your diet. Use sprays, balsamic and other types of vinegar, and extra-virgin olive oil to flavor your food without the salt!

5. Just say no to convenience foods. Cut down on foods that come in a box, bag, or bottle (other than unsalted nuts or dried fruit). Pass on the take-out pizza—salty bread doused with salty tomato sauce and topped off with salty, fatty cheese. Remember, you can make almost anything from scratch, quickly, easily, and without spending hours in the kitchen. Think how you can use your rice cooker, Cuisinart, slow cooker, and blender to prepare foods. Salt-free seasoning blends, nuts and seeds, dried fruit, vinegars, and even peanut butter can be used for flavoring.

6. Order it your way. When eating out, order plain food without added sodium. Take care to customize your order, and ask for your food to be prepared without salt. Be sure to be assertive with your waiter or directly with the chef. Order sauces and dressing on the side. Ask for condiments that are low in sodium. Watch the take-out or cheap eats—salt makes cheap food taste better.

7. Use herbs and spices in lieu of salt. Eat at home as often as possible, cooking fresh foods. Eliminate added salt and use chopped fresh herbs and spices to flavor food. Herbs such as rosemary, parsley, dill, chives, cilantro, and basil; spices such as cinnamon, cumin, and nutmeg; and seasonings such as lemon and lime juice, hot sauce, wasabi paste, vinegar, pepper, and salt-free seasoning blends all make great salt substitutes.

8. Get rid of the salt shaker. A dash of table salt contains about 155 mg sodium, so be careful. Keep the pepper mill handy on the table, along with hot sauce and spice mixes. Find lower-sodium alternative seasonings that appeal to your taste buds. Be adventurous and flavor foods with sliced fresh ginger, garlic and garlic powder, a touch of horseradish (1 tablespoon of prepared horseradish contains 47 mg sodium), and other lower-sodium condiments.

9. Check medication ingredient labels. Scrutinize the labels of all over-the-counter medications such as antacids for sodium content. Look for low-sodium varieties instead.

10. Savor your salt. Save those salty favorite foods for a special treat. Sodium in foods you consume frequently can really add up, so be sure to watch portion sizes of bread, and cut way back on (or eliminate) processed meats, deli meats, sodium-heavy cheeses, and restaurant and frozen pizzas and pasta dishes. When you do splurge on a salty treat, watch your sodium intake especially carefully for the rest of the day. Use higher-sodium condiments such as ketchup, barbeque sauce, mustard, pickles, olives, and Worcestershire sauce sparingly.

As a spokesperson for the American Heart Association, it is my job to translate the evidence-based guidelines into dietary advice that will help prevent heart disease in Americans—the nation’s leading cause of death in both men and women. Most deaths in American women are caused by cardiovascular disease, which is highly preventable. Getting your BLOOD PRESSURE DOWN will help battle this statistic and enable women to better take control of their heart health.
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Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Blood Pressure DOWN (Three Rivers Press, May 7, 2013). Her second book, Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). For more information on Dr. Janet or her books, please visit: www.DrJanet.com

Eat Legumes – the heart healthy, longevity food!

Roasted Red Pepper Hummus is Zero Cholesterol & Heart Healthy Food

Heart Healthy Recipe of Roasted Red Pepper Hummus

Legumes (beans, peas and lentils) are plant power foods that are simply bursting with nutrition. I encourage you to embrace these small life-saving plant proteins. Lentils, for example, have been part of the culinary culture of the Mediterranean diet throughout the ages. These seeds may be petite, but they are nutrition giants, loaded with the heart healthiest of ingredients including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar.

Legumes’ complex carbohydrates provide long-lasting energy and plant protein, and unlike animal protein, legumes are rich in plaque fighting fiber and phytochemicals. What’s more, research suggests that eating a daily serving of legumes might just be the dietary secret to longevity. Chick peas (a.k.a. garbanzo beans) definitely count as a legume. Chickpeas are the foundation for hummus—so versatile—this is the perfect season to use hummus for dipping veggies at your outdoor BBQ or as a sandwich spread.

Check out this zero cholesterol, heart healthy recipe of Roasted Red Pepper Hummus

 Dr. Janet’s Roasted Red Pepper Hummus

Use either jarred, or roast your own red peppers for this tasty dip or sandwich spread. Refrigerate for at least 4 hours for the best flavor.

  • 1/2 cup roasted red pepper strips
  • One 15-ounce can chickpeas, drained and rinsed
  • 1/2 cup water
  • 1/2 cup tahini
  • 2 garlic cloves, peeled and minced
  • Juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 large basil leaves, chopped

In a blender or food processor mix the red pepper strips, chickpeas, water, tahini, garlic, lemon juice, oil, salt, pepper, and basil until smooth.

Serves 10

NUTRITION IN A BOX

Per 1/4 cup:

  • Calories: 141
  • Fat: 10 g (0 g EPA, 0 g DHA, < 1 g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 243 mg
  • Carbohydrate: 11 g
  • Dietary Fiber: 3 g
  • Sugars: < 1 g
  • Protein: 4g

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Recipe excerpt from Dr. Janet’s book: Prevent a Second Heart Attack

 

Heart Healthy Food: It’s KABOB season

Mediterranean Recipes: Kabobs are delicious, heart-healthy and easy to make.

Kabobs are a fun way to get the whole family involved in cooking a heart-healthy meal anytime in a week.

Do you Kabob?

Are you bored of your same old meat and vegetable stir-fry?

Kabobs are a fun way to get the whole family involved in cooking a healthy weekday or weekend meal. Everyone can skew their own kabobs with their favorite meat, vegetables, and fruit before placing them on the grill or baking them in the oven. Skew a rainbow!

Kabob Ideas:

Lean protein (meat and meatless options): shrimp, chicken breast, fillet, scallops, tofu, and tempeh are heart-healthy foods that help in lowering blood pressure.

Vegetables: bell pepper, onion, zucchini, yellow squash, eggplant, mushrooms, whole cherry tomatoes, and Brussels sprouts. These also form vital ingredients of Mediterranean recipes.

 Fruit: pineapple chunks, quartered peaches/nectarines/plums, whole strawberries, and peeled kiwis. Fruits help in reduce cholesterol.

Tropical Kabobs:

Instead of using store brought marinades and BBQ sauces, create your own low sugar, salt-free marinade to brush on your kabobs containing olive oil, lime juice, fresh cilantro, garlic, and various dried herbs and spices.

Ingredients:

Yield: 6 Servings (2 kabobs per serving)

  • 1 lb of meat per recipe:
  • 1/2 lb of raw shrimp and 1/2 lb raw skinless chicken breasts

OR

  • 1 lb of either shrimp or chicken breast
  • 2 large red bell peppers, cut into 1 inch x 1 inch pieces
  • 1 zucchini, cut into thick slices
  • 1 large red onion, cut into 1 inch x 1 inch slices
  • 1 canned of pineapple, chopped (or 2 cups fresh pineapple, cubed)

Kabob Marinade:

  • 1/4 cup olive oil
  • 1 fresh lime squeezed (1/8 cup of lime juice)
  • 1/4 cup of fresh cilantro, minced
  • 3 garlic gloves, minced
  • 1 teaspoon of garlic powder
  • 2 teaspoons of dried rosemary
  • 2 teaspoons of cracked black pepper
  • At least 12 skewers

Directions:

  1. If you are grilling your kabobs, soak the wooden skewers in a pan of water for at least a half hour. If you are baking your kabobs, you do not need to soak the wooden skewers.
  2. If grilling, pre-heat grill at 400 F°. If baking, pre-heat oven at 350 F°.
  3. Skew the shrimp, chicken breast, bell pepper, zucchini, red onion, and pineapple onto the wooden sticks. The wooden skewer should pierce the shrimp (facing flat like a number 6) two times. Place assembled kabobs on a large plate or tin pan.
  4. In a small bowl, mix together the marinade ingredients and brush the marinade onto the assembled kabobs.
  5. Grill the kabobs for 10 minutes or bake the kabobs for 35 minutes.

*Cooked chicken turns white and cooked shrimp turns white/pink.

  1.  Serve immediately

*Leftovers: disassemble kabobs and refrigerate in a sealed tight container. Reheat shrimp, chicken, vegetables, and pineapple for 2 minute in the microwave. Add warm leftovers to a salad with mixed greens or ½ cup of cooked brown rice.

Nutrition Information per Serving (2 Kabobs):

Shrimp Kabobs

  • Calories: 173 kcal
  • Fat: 8 g
  • Cholesterol: 86mg
  • Carbohydrate: 13g
  • Dietary Fiber: 2g
  • Protein: 13g
  • Sodium: 92 mg

Chicken Kabobs

  • Calories: 175 kcal
  • Fat: 8 g
  • Cholesterol: 33 mg
  • Carbohydrate: 12g
  • Dietary Fiber: 2g
  • Protein: 15g
  • Sodium: 45 mg

Combo Kabobs

  • Calories: 174 kca
  • Fat: 8 g
  • Cholesterol: 60 mg
  • Carbohydrate: 13g
  • Dietary Fiber: 2g
  • Protein: 14g
  • Sodium: 69 mg

Vegetarian Kabobs

  • Calories: 112 kcal
  • Fat: 7 g
  • Cholesterol: 0 mg
  • Carbohydrate: 12g
  • Dietary Fiber: 2g
  • Protein: 1g
  • Sodium: 8 mg

Sun-dried tomatoes – Heart Healthy Food & Low Fat

a superbly flavorful, nutritious and delicious way to sweeten up any dish!

a superbly flavorful, nutritious and delicious way to sweeten up any dish!

Sun-dried tomatoes—a superbly flavorful, nutritious and delicious way to sweeten up any dish!

Guess what? One piece of sun-dried tomato (in oil, drained) contains a mere 6 calories! Sun-dried tomatoes are just like what you might suspect… ripe tomatoes that have lost most of their water content after spending a majority of their drying time in the sun. The good news is that after this procedure, the dried tomatoes are still overflowing with nutrition—they remain packed with disease-fighting antioxidants such as lycopene and vitamin C plus are virtually fat free. Just be sure that, if you buy the oil-packed variety, look for tomatoes packed in extra virgin olive oil—the heart healthiest kind.

Cannellini Bean and Sun-dried Tomato Dip

Check out the heart healthy recipe of Cannellini Bean and Sun-dried Tomato Dip:

Allow time to refrigerate the dip before serving for the best flavor.

  • One 15-ounce can cannellini or great Northern beans, drained
  • 7 sun-dried tomatoes in oil, drained
  • 1 garlic clove, peeled and chopped
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

In blender or food processor mix beans, sun-dried tomatoes, garlic, olive oil, vinegar, rosemary, salt, and pepper. Blend until smooth. Refrigerate for one hour and served chilled.

Serves 6

NUTRITION

Per 1/4 cup serving:

    • Calories: 166
    • Fat: 10 g (0 g EPA, 0 g DHA, < 1 g ALA)
    • Saturated Fat: 1 g
    • Cholesterol: 0 mg
    • Sodium: 207 mg
    • Carbohydrate:16 g
    • Dietary fiber: 3 g
    • Sugars: <1 g
    • Protein:5g

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Recipe from Dr. Janet’s book: Prevent a Second Heart Attack

Time for some heart healthy and low cholesterol comfort food

prevent-a-heart-attack

Low cholesterol recipe

When life’s stresses become overwhelming, take solace in the simple pleasures of life—family, friends and delicious heart healthy food. And do your body a favor-be sure to release the pressures of life in a healthful manner (and not internalize them): with daily stress-busting exercise!

Oatmeal, Walnut and Flaxseed Pancakes

Check out Dr. Janet’s low cholesterol recipe of Oatmeal, Walnut and Flaxseed Pancakes that also help prevent a heart attack.

Serve warm, sprinkled with fresh berries, a touch of powdered sugar and fat-free whipped topping for a real Sunday morning treat (for you and your arteries!).

  • 1  cup 100% whole wheat flour
  • ½  cup old-fashioned oat flakes, ground
  • ¼  cup ground flaxseeds
  • ¼ cup finely chopped walnuts
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon kosher salt
  • 1 ¼ cups light soy milk
  • ¼ cup pure maple syrup
  • 1 large egg white
  • Powdered sugar, optional
  • Pancake syrup, optional

Combine dry ingredients in a medium bowl to blend.

Separately combine soy milk maple syrup, and egg white in another medium bowl.

Add soymilk mixture to dry ingredients and whisk just until incorporated.

Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping to taste, garnish with fresh berries.

Serves 6

NUTRITION

Per serving (2 pancakes):

  • Calories: 234
  • Fat: 16 g (0 g EPA, 0 g DHA, 1 g ALA)
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 440 mg
  • Carbohydrate: 35 g
  • Dietary Fiber: 7 g
  • Sugars: 11 g
  • Protein: 9 g

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Recipe from the book: Prevent a Second heart Attack

New Year’s Resolution: Eat Less “ADDED SUGAR” to Reduce Cholesterol

Americans eat an average of about 30 teaspoons of sugar a day (this equates to nearly 500 empty calories per day).

“Added sugars” have made the American Heart Association (AHA) blacklist of foods that if eaten in excess contribute to heart disease—our nation’s leading cause of death in men and women.

To prevent heart disease, the AHA prudent guidelines on sugar intake call for an upper limit of no more than 100 calories per day in women (about 6 teaspoons of sugar) and 150 calories per day (about 9 teaspoons of sugar) in men.

One way to eat less sugar is to find a calorie-free sweetener you like such as Splenda, Equal, Stevia or the new kid on the block: Nectresse. (Splenda is especially good for baking.)

Chocolate and coconut brownies with chocolate ganache

“Added sugars” have made the American Heart Association (AHA) blacklist of foods that if eaten in excess contribute to heart disease—our nation’s leading cause of death in men and women.

Here’s a New Year’s Gift from me to you!

Check out delicious and yet healthy New Year’s Eve Brownie Bites which are low cholesterol

Celebrate the New Year with dark chocolate and champagne–here’s to a happy and healthy 2013!

  • 1/3 cup light margarine (Benecol light)
  • ½ cup Splenda sugar blend for baking
  • 5 tablespoons unsweetened dark cocoa powder
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • ¼ cup whole wheat flour
  • 1/3 cup flour
  • ½ cup egg substitute

Preheat oven to 350°F.

Spray a 9” x 9” baking pan with nonstick spray.

In a large bowl combine margarine, Splenda, cocoa powder, vanilla extract, salt and flours.

By hand, blend together with a wooden spoon.

Add egg substitute and stir until smooth.

Pour brownie batter into baking pan.

Bake for 40 minutes until done.

Cool completely then using small (1”) holiday cookie cutters, cut brownies into festive holiday shapes

Yield: 20 brownie bites

Nutrition information (per brownie):

  • Calories: 35,
  • fat: 1.5g,
  • cholesterol: 0 mg,
  • sodium: 40mg,
  • fiber: 1g,
  • sugar: 2g,
  • protein: 1g

Fabulous Fruit Salsa!

Eat from mother nature’s glorious palette of fruit colors.

Salsa is always a perfect nutrition choice for seasoning anything and everything…light, healthy and packed with disease-fighting plant chemicals called polyphenols—this is one condiment that should be a staple in your heart-healthy eating regimen.

I had to share this American Heart Association delicious recipe which taps into the last days of summer’s fruit bounty!

American Heart Association’s Grilled Shrimp with Melon & Pineapple Salsa

Fruit Salsa

Grilled shrimp is perfectly accented by light, summery pineapple-melon salsa

Grilled shrimp is perfectly accented by this light, summery pineapple-melon salsa. The flavors are bright and fresh, just right for a hot day. Use just one melon or any combination of melons—including watermelon—for the versatile salsa. For best flavor marinate the shrimp overnight.

Ingredients

  • 1 pound raw shrimp (16-20 per pound), peeled and deveined (see Cook Tips)
  • 2 tablespoons canola oil, divided
  • 2 teaspoons finely grated fresh ginger, divided
  • 2 teaspoons minced seeded jalapeño, divided
  • 2 cups finely diced firm ripe melon
  • 1 cup finely diced fresh pineapple
  • 1/4 cup finely diced red bell pepper
  • 1/4 cup finely diced green bell pepper
  • 1/4 cup finely diced red onion
  • 3 tablespoons rice vinegar
  • 2 tablespoons finely chopped fresh mint, plus 4 sprigs for garnish
  • 1/2 teaspoon kosher salt
  • 4 large lettuce leaves, such as Boston, romaine or iceberg
  • 4 lime wedges

Combine shrimp, 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño in a medium bowl. Cover and refrigerate for 4 hours or up to 24 hours.

Combine melon, pineapple, red and green bell pepper, onion, vinegar, chopped mint and salt in a large bowl with the remaining 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño. Refrigerate until cold, about 30 minutes or up to 4 hours.

  • About 20 minutes before serving, preheat grill to high.
  • Thread the shrimp onto skewers, piercing each twice, once through the tail end and once near the head end.
  • Grill the shrimp until pink and just cooked through, 2 to 3 minutes per side.
  • When cool enough to handle, slide the shrimp off the skewers.
  • To serve, arrange one large lettuce leaf on each dinner plate.
  • Spoon salsa onto the lettuce and top with shrimp.
  • Garnish each serving with a lime wedge and a mint sprig, if using.

Cook’s Tip

To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

To Make Ahead: Marinate the shrimp (Step 1) for up to 24 hours. Cover and refrigerate the salsa (Step 2) for up to 4 hours. | Equipment: Four 8- to 10-inch skewer

Nutritional Analysis (Per serving)

  • Calories Per Serving 213
  • Total Fat 8 g
  • Saturated Fat1 g
  • Monounsaturated Fat 5 g
  • Cholesterol 168 mg
  • Sodium 352 mg
  • Carbohydrates 16 g
  • Fiber 2 g
  • Protein 19 g
  • Potassium 509 mg

Dietary Exchanges

1 fruit, 2 1/2 lean meat, 1 fat

Grill Your Fish—Don’t fry it!

Grilled Swordfish
Don’t fry your fish and ruin a perfectly delicious heart-healthy food.

OK—it’s still summer and the grill is still hot (along with the weather).

You know that for better heart health you should be eating a couple of fish meals per week, especially the deep cold water—omega-3 packed kind of fatty fish.

But whatever you do—don’t fry your fish and ruin a perfectly delicious heart-healthy food.

“Eat like you’re in Crete” and flavor fish with lemon juice and extra virgin olive oil, a little lemon and herbs–throw it on the grill and you are good to go. Your heart, arteries and taste buds will thank you for this simple preparation.

Chef Mario Spina’s Grilled Swordfish

Delicious served with a side of Braised Broccoli Rabe

Ingredients:

  • Two 6-ounce center cut swordfish fillets
  • Juice of 1 lemon
  • 3 tablespoons extra-virgin olive oil
  • 1 garlic clove, peeled and chopped
  • 1 tablespoon fresh chopped oregano or mint
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Place fish fillets in a shallow dish. Mix lemon juice, olive oil, garlic, oregano or mint, salt, and black pepper. Pour over fish and refrigerate for one hour. Preheat a grill or sauté pan to medium high heat. Grill or sauté swordfish for about 5 minutes on each side depending on thickness and desired degree of doneness.

Meanwhile, heat marinade in a small saucepan, or in the skillet used to cook the swordfish, until boiling for 1 minute. Serve hot marinade over grilled fish with a pinch of fresh mint for garnish.

Serves 2

NUTRITION
Per 6-ounce serving:

  • Food weight: 4.0
  • Calories: 395
  • Fat: 27 g (<1 g EPA, 1 g DHA, <1 g ALA)
  • Saturated Fat: 5 g
  • Cholesterol: 66 mg
  • Sodium: 294 mg
  • Carbohydrate: 3 g
  • Dietary Fiber: < 1 g
  • Sugars: 1 g
  • Protein: 34 g

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Recipe Source: An excerpt from the book Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; February 2011 Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit http://www.DrJanet.com

Less Red Meat = Longer and Healthier Life

It’s official…eating too much red and processed meats –including beef, pork, lamb, ham, hot dogs, sausage, and bacon-–is linked to increased risk of disease and cuts lifespan.

Research continues to accumulate linking excess consumption of red meat with diabetes, heart disease and certain types of cancer.

This time a new study has found that men eating more than 2.5 servings of red meat (cooked at high temperatures) per week were a whopping 40 percent more likely to have advanced prostate cancer.

The moral of the story?

Eat more fish, chicken and beans and live longer and better!

Steamed Red Snapper with Black Bean Sauce

Steamed Red Snapper with Black Bean Sauce

Eat more fish, chicken and beans and live longer and better.

Black bean sauce is found in most supermarkets in the Asian food section. Any firm, white fish fillet substitutes well for the Red Snapper.

You can also use a whole fish, just make 3, deep, diagonal gashes on each side of the fish.

For steaming use a traditional Chinese steamer, an electric steamer, or simply make your own stove-top steamer using steamer cookware.

Ingredients:

  • Two 6-ounce red snapper fillets
  • 1 tablespoon black bean sauce
  • 3 garlic cloves, peeled and chopped
  • 1 teaspoon oyster sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dry white wine, such as Chardonnay
  • 1/4 teaspoon kosher salt
  • 3 tablespoons extra-virgin olive oil
  • 1 red bell pepper, seeded and cut into thin strips
  • 2 scallions – one finely chopped and 1 cut into thin strips
  • 3 sprigs fresh cilantro

 

Method

  • Place the fish on heat proof plate that fits inside the steamer.
  • Mix the black bean sauce, garlic, oyster sauce, sugar, wine, and salt.
  • Whisk in the olive oil.
  • Add 1 teaspoon finely chopped red pepper and the finely chopped scallion.
  • Generously brush the sauce on the fish.
  • Place the plate in steamer and steam over briskly boiling water until fish turns opaque and flakes easily with a fork about 10 to 12 minutes depending on the thickness of the fish.
  • Remove the fish to a platter and garnish with the red pepper, scallion, and cilantro.

Serves 2

NUTRITION
Per 6-ounce serving:

  • Calories: 396
  • Fat: 23 g (< 1 g EPA, < 1g DHA, <1 g ALA)
  • Saturated Fat: 3 g
  • Cholesterol: 63 mg
  • Sodium: 417 mg
  • Carbohydrate: 10 g
  • Dietary Fiber: 3 g
  • Sugars: 5 g
  • Protein: 37 g

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Recipe Source: An excerpt from the book Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; February 2011 Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit DrJanet.com.

Beans, beans, the poor (and rich) man’s meat

There is no protein source that can rival beans in terms of supplying you with a nice array of amino acids in addition to a huge cache of fiber (a whopping 13 grams per cup), antioxidants, and tons of vitamins and minerals—and all this for only a few cents and just a fraction of the calories in meat! So learn to include beans in your day for a delicious, low-calorie, antioxidant-rich vegetable protein source that fills you up and not out.

Rachel’s Tuna Cannellini Bean Salad

Tuna and Bean Salad

Tuna Cannellini Bean Salad is a delicious, low-calorie, antioxidant-rich vegetable protein source.

A classic combination that is one of my daughter Rachel’s favorites. This is for you, my dearest daughter Rachel!

  • One 15-ounce can cannellini beans, drained and rinsed
  • One 6-ounce can or pouch chunk-light tuna packed in water, drained and flaked
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped basil or sage
  • 1 garlic clove, peeled and minced
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1 lemon
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

In a bowl gently toss together the beans and tuna. Fold in the red onion, basil or sage, garlic, olive oil, lemon juice, salt and pepper. Serve immediately or chill until ready to serve.

Serves 4

NUTRITION IN A BOX
Per 1/2 cup serving:

  • Calories: 244
  • Fat: 12 g (0 g EPA, 0 g DHA, <1g ALA)
  • Saturated Fat: 3 g
  • Cholesterol: 17 mg
  • Sodium: 422 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Sugars: <1 g
  • Protein: 17 g

Recipe excerpt from the book: Prevent a Second Heart Attack