Susan Westmoreland - Good Housekeeping Good Food for a Healthy Heart: Low Calorie * Low Fat * Low Sodium * Low Cholesterol
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- Book:Good Housekeeping Good Food for a Healthy Heart: Low Calorie * Low Fat * Low Sodium * Low Cholesterol
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Flatiron Steak with Chimichurri Sauce * Pork Roast with Salsa Verde * Chicken Parmesan Stacks * Ginger-Crusted Salmon with Melon Salsa * Glazed Rosemary Lamb Chops * Healthy Makeover Shepherds Pie * Cauliflower Mac n Cheese * Slimmed-Down Potato Skins * Banana Berry Parfaits * and much more!
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Mesclun with Pears and Pumpkin Seeds (recipe )
Good Housekeeping
GOOD FOOD FOR A
HEALTHY HEART
Low Calorie Low Fat
Low Sodium Low Cholesterol
Hearst Books
New York
Good Housekeeping is a registered trademark of Hearst Communications, Inc.
2015 by Hearst Communications, Inc.
GOOD HOUSEKEEPING
| Jane Francisco | Editor in Chief |
| Susan Westmoreland | Food Director |
| Book Designer: | Anna Christian |
| Project Editor: | Sarah Scheffel |
| Cover Designer: | Jon Chaiet |
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (including electronic, mechanical, photocopying, recording, or otherwise) without prior written permission from the publisher.
Every effort has been made to ensure that all the information in this book is accurate. However, due to differing conditions, tools, and individual skills, the publisher cannot be responsible for any injuries, losses, and/or other damages that may result from the use of the information in this book.
ISBN 978-1-6183-7188-1
The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strict standards of the Good Housekeeping Research Institute. The Institute has been a source of reliable information and a consumer advocate since 1900, and established its seal of approval in 1909. Every recipe has been triple-tested for ease, reliability, and great taste.
For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or specialsales@sterlingpublishing.com.
www.sterlingpublishing.com
www.goodhousekeeping.com
Sweet Chipotle Chicken (recipe )
Linguine with Carrot-Turkey Ragu (recipe )
Fruit Compote with Almonds (recipe )
Eat well, live longer. How many times have you heard that? Of course you want to eat healthfully, limit saturated fats, add more vegetables and grains, and not overdo the salt but if this equation doesnt add up to delicious food, your family wont get onboard. So how to do it? There are so many optionsand on many days, so little time. In this book, weve gathered our favorite recipes that are naturally full of good-for-you ingredients, are easy and quick to prepare, and will pass the familys deliciousness test.
My kids wont eat their veggies, My partner wants red meat at every meal, and Do I really have to give up brownies? are just a few of the comments weve gotten from readers. Filled with smart dietary tips and 185 great-tasting recipesall low in calories, saturated, fat, and sodium, Good Food for a Healthy Heart is our solution.
We open with simple heart-healthy changes you can make right now. These include suggestions like eat more vegetables and fruits (our antioxidant-rich fruit smoothies and vegetarian mains like Broccoli Pesto Pasta make this easy). Dinners like Five-Spice Pork with Gingered Vegetables (and a side of bulgur) will help you reduce the role of meat from star to supporting player. To help your family get their omega-3s, serve oily fish like salmon twice a week (our Ginger-Crusted Salmon with Melon Salsa has been known to convert even reluctant fish eaters).
Blueberries, avocados, nuts, and, yes, dark chocolate, are among the superfoods we discuss on page xvi. Enjoy them in Whole-Grain Blueberry Muffins and Sweet Chipotle Chicken, which stacks spicy chicken cutlets with avocado and tomato slices. We also offer ideas on how to trade bad fats for good ones and reduce sodium (for starters, look for reduced-sodium canned foods and condiments).
Throughout the book, we share winning recipes from our Cook Your Heart Out contests. These scrumptious recipesfrom Tropical Citrus Shrimp to Apple-Berry Hand Pieswere all developed by readers just like you, who are making an effort to prepare heart-healthy meals for the ones they love. Eat well and deliciously, live longer.
Susan Westmoreland
Food Director, Good Housekeeping
Weve all heard the sobering statistics: Cardiovascular disease affects more than one in every three American adultsand heart disease is the leading cause of death. But theres a flip side to this bad news: A healthy diet is one of the best weapons in the fight against cardiovascular disease. So, in Good Food for a Healthy Heart , Good Housekeeping serves up 185 tasty, heart-healthy recipes and cooking tips selected by our food director, Susan Westmoreland, along with nutritional information and recommendations from our nutrition department.
Whether your focus is prevention or you or a family member have already been diagnosed with heart disease (or a disease like diabetes or obesity that puts one at high risk), these satisfying recipes and real-world dietary tips will help set you and them on course. Included are great-tasting breakfasts, snacks, main dishes, sides, and even heart-smart desserts your whole family will love. In addition, we share outstanding heart-healthy recipes from the winners of our Cook Your Heart Out contests. These home cooks were inspired to create delicious recipes that meet our heart-healthy guidelines, and we hope their efforts will inspire you to cook good food for your heart, too. Think of healthy cooking and eating as an opportunity to sample new recipes and reinvent old favorites: the 185 great-tasting recipes in this cookbook should keep you busy for a while! Just be sure to consult your physician before embarking on a new dietary regimen if you are already being treated for a cardiovascular disease.
To help keep important heart-health indicators like blood pressure, cholesterol, and blood sugar (glucose) at the right levels, the American Heart Association recommends eating a wide, balanced variety of nutritious foods. Mix nutrient-rich foods that are lower in calories, saturated fat, and sodium into your meal planning, and you and your family members will not only get a full complement of vitamins, minerals, fiber, and other essentials, but also a dazzling array of colors, tastes, and textures every day of the week.
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