Association - American Heart Association Low-Fat, Low-Cholesterol Cookbook

American Heart Association No-Fad Diet The New American Heart Association Cookbook, 7th Edition American Heart Association Low-Salt Cookbook, 3rd Edition American Heart Association Quick & Easy Cookbook American Heart Association Meals in Minutes American Heart Association One-Dish Meals American Heart Association Low-Calorie Cookbook American Heart Association Low-Fat & Luscious Desserts American Heart Association To Your Health! Copyright 2008 by American Heart Association All rights reserved. Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York. www.crownpublishing.com
www.clarksonpotter.com CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House, Inc. A previous third edition of this work was published by Clarkson Potter/ Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York, in 2004. Your contribution to the American Heart Association supports research that helps make publications like this possible. For more information, call 1-800-AHA-USA1 (1-800-242-8721) or contact us online at www.americanheart.org.

Library of Congress Cataloging-in-Publication Data American Heart Associations low-fat, low-cholesterol cookbook : delicious recipes to help lower your cholesterol.4th ed.
p. cm.
Includes index.
1. Low-fat dietRecipes. 2. Low-cholesterol dietRecipes. I.

American Heart Association. II. Title: Low-fat, low-cholesterol cookbook. RM237.7.A44 2008
641.56384dc22 2007050010 ISBN 978-0-307-40755-9
eBook ISBN: 978-0-553-41910-8 Design by Dominika Dmytrowski Jacket photographs by Ben Fink Pictured on front cover: Fourth Edition v3.1

American Heart Association Consumer Publications Director: Linda S. Ball Managing Editor: Deborah A. Renza Senior Editor: Janice Roth Moss Science Editor/Writer: Jacqueline F.

Haigney Assistant Editor: Roberta W. Sullivan Senior Marketing Manager: Bharati Gaitonde Recipe Developers for Fourth Edition Nancy S. Hughes Annie King Carol Ritchie Julie Shapero, R.D., L.D. Recipe Developers for Previous Editions Sherry Ferguson Nancy S. Hughes Laureen Mody, R.D. Leni Reed, R.D.

Carol Ritchie Linda Foley Woodrum Nutrition Analyst Tammi Hancock, R.D.

At the American Heart Association, we know that managing what you eat is one of the best ways to take care of your heart. We want to help, so we bring you this updated and revised edition of the American Heart Association Low-Fat, Low-Cholesterol Cookbook. We have combined the American Heart Associations updated dietary and lifestyle recommendations with usable, practical advice to provide the best resource on good-for-you food and good heart health. The American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, will teach you how to make healthy food choices every day to help you lower your cholesterol level and enjoy an overall heart-healthy diet. The 200 delicious recipesincluding 50 brand-new onesshow how you can savor the great flavor of food while limiting your intake of saturated fat, trans fat, and cholesterol. These three substances contribute to high low-density lipoprotein (LDL) cholesterola major risk factor for heart disease.

In addition to new recipes in every chapter, the cookbook offers easy-to-use strategies for healthier shopping, cooking, and dining out; information on what foods are best to eat; and ways to put together your own heart-healthy eating plan following the American Heart Associations recommendations. As the most trusted authority on heart health, the American Heart Association has also provided important health information, including the risk factors for heart disease, ways to reduce the factors you can control, and ways to lower your blood cholesterol through both diet and lifestyle. With this newest edition of the American Heart Association Low-Fat, Low-Cholesterol Cookbook, we invite you to enjoy our classic favorite recipes, such as . As the perfect companion for todays healthy cook, this book will help you put delicious food on the table and take control of your heart health. From our kitchen to yours, eat wisely and eat well!

Rose Marie Robertson, M.D., FAHA, FACC
Chief Science Officer, American Heart Association/ American Stroke Association
Building healthier lives, free of cardiovascular diseases and stroke

Eating well is one of the joys of life. Because you want foods that both taste good and promote good health, this cookbook offers you lots of excellent choices ranging from appetizers to desserts, all high in flavor but low in saturated fat, trans fat, and cholesterol.

These three substancesespecially saturated fatare the dietary villains that cause your blood levels of harmful low-density lipoprotein cholesterol (LDL, the bad cholesterol) to rise. Thats a serious concern because high cholesterol is a major risk factor for heart disease. The more LDL cholesterol circulating in your blood, the greater your risk. You can take three important steps to help manage your risk of heart disease. First, assess your personal situation and identify all your risk factors. Second, start reducing your LDL cholesterol leveland other risk factorsby making smart decisions about your diet and lifestyle.

Third, commit to making good choices for the long term to live a longer, healthier life.

The first step is to assess your individual risk for heart disease. Risk factors are the behaviors and conditions that increase your chance of developing a disease. Some risk factorsaging and the medical history of your familycant be changed. Fortunately, most risk factors can be changed. Lifestyle choices such as smoking and physical inactivity, as well as conditions such as high blood cholesterol, high blood pressure, overweight and obesity, and diabetes, are all factors that you can do something about.

In fact, heart disease is largely preventable. Before you can make changes, though, you need to identify the risk factors you can personally control. For example, your levels of total cholesterol, LDL cholesterol, and high-density lipoprotein cholesterol (HDL, the good cholesterol)determined with a simple blood testhelp identify your risk of heart disease. (Refer to for a detailed explanation of how cholesterol affects your heart health.) If you dont know your numbers for blood cholesterol, blood pressure, and blood glucose, visit your healthcare provider and find out what they are. .) For a complete personalized risk assessment, talk with your healthcare provider. Risk factors you cannot change: Age, if youre a man over 45 years or if youre a woman over 55 years Family history of premature heart disease Risk factors you