Low-Cholesterol Cookbook For Dummies

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Delicious, easy recipes backed by the latest science on lowering cholesterol Low-Cholesterol Cookbook For Dummies gives you the tools you need to make simple, healthy meals for managing cholesterol. More than 120 recipes—including 40 that are brand new in this edition—are here to fill your plate with delicious food that your taste buds and your heart will thank you for. There’s a ton of new science out there on cholesterol, and this book brings you right up to speed with the latest studies and medical wisdom for managing your cholesterol with diet. Relying on heart-healthy foods—on their own or in conjunction with a statin medication or as an alternative—a low-cholesterol diet can protect your ticker and, thanks to these recipes, can even impress family and friends. Learn the basic principles of how diet affects your blood cholesterol Discover foods that give you important nutrients and special compounds for lowering cholesterol and preventing heart diseaseFind the right ingredients when shopping, planning menus, and adapting recipes to support your health and please family and friendsEnjoy more than 120 easy-to-prepare recipes, including breakfasts, lunches, dinners, and desserts Anyone who wants to control cholesterol while eating well has a friend in Low-Cholesterol Cookbook For Dummies. Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond This Book Where to Go from Here Part 1 Getting Started in Managing Your Cholesterol Chapter 1 Managing Cholesterol Is Easier Than You Think Understanding Cholesterol — It Doesn’t Grow on Trees Managing Cholesterol with Diet Considering the new dietary guidelines Eating cholesterol: Yes or no? Turning your back on saturated fat Cutting back on sugars Deciding What’s for Dinner Choosing foods for their fiber and nutrients Considering foods with their cholesterol and fats Sorting out foods that are sweet Figuring out how much of what and when Eyeing Bonus Benefits for the Heart with Cholesterol-Controlling Foods Looking Closer at Recommended Foods Readying to Cook: Food Shopping and Checking Your Pots and Pans Exploring the Recipes in This Book Relying on whole foods and traditional cuisines Adapting the recipes to your taste Chapter 2 Identifying the Foods to Favor to Manage Cholesterol Making Friends with Soluble Fiber Sponging up cholesterol with soluble fiber Writing a soluble fiber shopping list Getting a day’s worth of soluble fiber Counting total fiber too Arming Yourself with Antioxidants Antioxidants to the rescue Calling all antioxidants Crowing about carotenoids Praising anthocyanins Bringing in reinforcements Testing foods for antioxidant content Phytonutrients That Lower Cholesterol Mineral Allies That Control Cholesterol Intercepting Inflammation Identifying foods that cut inflammation Fanning the inflammatory flames Chapter 3 Recognizing Those Foods You’ve Been Warned About Calming Down about High-Cholesterol Foods Trimming your cholesterol intake Counting cholesterol Adding saturated fat into the equation Blocking cholesterol with phytosterols Getting the Fat Story Straight Introducing the fatty cast of characters Monounsaturated fats Polyunsaturated fats Saturated fat A twist in the plot: Trans fatty acids Banning trans fats in foods Looking closer at the fats used in cooking Taking a Serious Look at Sugar Connecting carbohydrate intake and cholesterol — insulin resistance Using the glycemic load Taking control to lower GI Hunting down the other sugars — the dreaded added ones Nibbling on Nuts Nutrition in little packages Eating nuts rather than donuts to prevent heart disease Chapter 4 Gearing Up for Healthy Cooking Gathering Healthy Ingredients Rediscovering your supermarket Shopping around the edges of the store Touring the center aisles Heading for the natural foods store Figuring Out Food Labels Deciphering the changes to food labels Factoring in your needs Studying the label lingo “Free” for all: Looking for the absence of a substance The lowdown on “low” Prepping Food If You’re Newish to Cooking Rattling those pots and pans Getting Ready to Cook Chapter 5 Greeting the Day with a Heart-Healthy Breakfast Making a Point of Eating a Breakfast with Protein Considering Eggs: Not the Villains They’re Cracked Up to Be Looking at the dietary guidelines for eggs Recognizing the benefits to eating eggs Cooking eggs with care Expanding Your Breakfast Protein Options Adding some fish Enjoying lower-fat breakfast meats Greeting the Day with Healthy Carbs Sorting out starches and sweets Adding whole carbs while reducing refined carbs Giving a shoutout to oats Watching your sugar intake Keeping certain natural sweeteners Having Breakfast in a Jiffy Grabbing a piece of fruit Comparing whole fruit versus juice Starting your day with nuts and seeds Considering the benefits of nuts Adding an ounce of prevention to your breakfast Inventing Quick Breakfasts to Jump-Start Your Day Part 2 A Harvest of Veggies, Legumes, and Grains Chapter 6 Bringing Home Heart-Friendly Vegetables Introducing the Veggie VIP List Writing your vegetable shopping list Bagging the top ten veggies Going on a vegetable adventure Dark leafy greens Special mushrooms Broccoli rabe Loading up on vitamins and minerals Praising the potent phytonutrients Supping on soluble fiber Limiting Nutrient Loss When Cooking Vegetables Understanding the science behind overcooking Identifying the best ways to cook veggies Chapter 7 Betting on Beans and Legumes for Lower Cholesterol Loving Legumes — Let Me Count the Ways Liking legumes for their protein, low fat content, vitamins, and minerals Serving up soluble fiber Recognizing Legumes by Many Names Buying and Storing Beans with Care Picking the freshest Keeping dried beans fresh at home Cooking a Pot of Beans Prepping the beans: Sorting and soaking Cooking your beans — Just the basics Answering the salt question: To salt or not to salt and when? Counting beans Simmering legumes with seasonings Keeping Cooked Beans Safe to Eat Chapter 8 Focusing on Quality Grains for Your Heart’s Sake Refined Doesn’t Mean Better: The Health Benefits of Whole Grains Losing nutrients through refining Identifying what’s left in those grains Giving high marks to whole grains Adding New Grains to Your Favorites List Shopping for whole grains Hunting for whole grain in the bread aisle Searching for cereal Becoming a Pro at Whole-Grain Cookery Cooking whole grain — Just the basics Adding grains to all sorts of dishes Ciaoing down on healthy pasta Going with the grain Chapter 9 Benefiting from Soups and Salads Preparing Soup, Simple and Hearty Creating Soups Based on Heart-Healthy Ingredients Featuring soluble fiber Adding antioxidants plus color Cutting inflammation while adding flavor Stocking Up on Stocks and Broths Shopping for ready-made versions Stocking up on homemade stock Making thrifty broths from trimmings Making chicken stock Minimizing the saturated fat to lower cholesterol Storing broths and stocks safely Making stock-pops Using the Best and Brightest Ingredients Shopping for the freshest produce Considering your produce’s color Handling fruits and veggies with care Tossing Together Your Basic Green Salad Leading with lettuce Making the best-dressed list Stocking up on quality oils for salad dressings Treating yourself to specialty oils Managing cholesterol with salads Adding heart-healthy ingredients Part 3 Having Your Meat, Poultry, and Seafood Chapter 10 Managing Red Meat in a Healthy Diet Finding Healthy Ways to Eat Red Meat Starting with the leanest cuts of red meat Practicing portion control Tips from Asian cooking Meaty sauces Preparing meats in ways that reduce fat Rounding Up Healthy Red Meats Lassoing lean beef Understanding the USDA labels Knowing why you should choose grass-fed beef Preparing lean beef Counting on sheep Preparing Pork That’s Lean and Mean Keeping pork juicy Knowing when pork is done Chapter 11 Flocking to Chicken and Turkey Cholesterol-Controlling Benefits of Poultry Crowing over cutting fat Putting the vitamins and minerals in pecking order Old MacDonald Had Some Chickens — and So Can You Shopping for the freshest chickens Chilled-out chicks: Buying a frozen bird Handling chickens safely Storing chicken Preparing chicken Talking Turkey All Year Long Watching for the right turkey Using the best turkey parts Utilizing turkey in other forms Considering fresh versus frozen turkey Cooking whole turkeys Adhering to cooking guidelines Knowing how long to hold ’em Winging it with leftovers Chapter 12 Reeling In Seafood to Your Diet Savoring Salubrious Seafood Oh, those omega-3s and more Counting cholesterol in fish and shellfish Seafood Catch-22 Tackling the wild-caught versus farm-raised question Knowing which fish to favor (and not) Good to eat Fine to eat sometimes Okay to eat occasionally Avoid or rarely eat Bringing Home Beauties: Shopping for and Storing Fish Considering the source Keeping fish fresh after purchasing it Storing seafood safely Handling seafood properly Fishing for Compliments: Using the Right Cooking Method Suiting the fixing to the fish Simple fish dishes to dive for Dredging a fillet of fish in breadcrumbs and more Brewing a quick fish stew Slapping together a sardine sandwich Part 4 Salsa, Snacks, Sips, Sweets, and Eating Out Chapter 13 Sparking Flavors with Seasonings and Sauces Seasoning When You Want Less Salt Doing the herb shuffle Shopping for herbs Cooking with herbs Stepping out with spices When more is more: A chorus line of complex herb and spice mixtures Taking a Spin with Salsa Twirling with tomatoes Stepping out with onions Gamboling with garlic Stompin’ with chile peppers Chapter 14 Serving Snacks, Drinks, and Sweet Finishes Munching on Healthy Snacks Selecting snacks that crunch Chomping on chips Nibbling on nuts Taking a break with raw veggies and fruit Craving snacks that are creamy Drinking to Your Health Quenching your thirst with water Giving green tea a try Benefiting from black tea Sipping red wine Enjoying a drop of the grape Squeezing an orange Toasting with tomato juice Pouring some pomegranate Say hello to hibiscus Drinking milks without the moo Dishing Up Fruit for Dessert Picking fruit to enhance heart health Choosing fruit by the season Jazzing up your fruit dessert Dressing up fruit with toppings Adding some garnishes Berry, berry good for you Knowing which berries are best Washing and storing berries Serving berries Chapter 15 Eating Well When Dining Out Having Breakfast in the Usual Joints Choosing healthy morning eats Cereals Eggs Toast and muffins Potatoes Breakfast fish and meats Fresh fruit Condiments Beverages Uncomplimentary breakfasts: Eating in the hotel lobby Nourishing Yourself at Lunch Considering healthy lunch options Scoping out your nearby options Doing Dinner on the Town Diners without borders: Savoring the cooking of other cultures Going American Part 5 Time to Hit the Kitchen: Recipes Galore Chapter 16 Preparing Breakfasts That Favor the Heart Starting the Day with Protein Making Breakfast with Cholesterol-Friendly Carbs Preparing Breakfast in a Jiffy Chapter 17 Creating Heart-Healthy Soups Developing a Tasty Broth or Stock Cooking a Pot of the Classics Treating Yourself to Creamy Soups Making Soup into a Meal Chapter 18 Tossing Together Scrumptious Salads Starting with Simple Salad Combos Dressing Up Salads Going Gourmet with Fancy Ingredients Adding Protein When Salad Is The Main Course Chapter 19 Cooking Healthy Red Meat Dishes Rounding Up Flavorful Beef Dishes Savoring Some Pork and Lamb Chapter 20 Bringing Poultry Dishes to Your Table Touring the World with Chicken Recipes Gobbling Up Gobblers Year-Round Chapter 21 Serving Great-Tasting Seafood Focusing on the Basics — Whole-Fish and Fillet Dishes Wanting a Quick Bite: Simple Fish Dishes Chapter 22 Going Vegetarian to Lower Cholesterol Beefing Up Meals with Grains and Beans Mixing and Matching Dishes to Make a Full Meal Chapter 23 Whipping Up Some Side Dishes Delighting In Vegetables Including Whole Grains Serving Luscious Legumes Chapter 24 Turning Out Condiments and Spreads Stirring Up Great Flavor Accents Making Better Homemade Than Store-Bought Chapter 25 Starting with Appetizers and Finishing with Sweets Making Mouth-Watering Morsels for Special Occasions Dishing Up Fruit for Dessert Baking Desserts That Keep Your Heart Ticking Part 6 The Part of Tens Chapter 26 Ten Ways to Fix Healthy Party Foods Inviting Luscious Legumes Turning Veggies into a Centerpiece Flavoring Olives Spicing Nuts Doing Healthy Dips and Chips Sticking Party Food on Skewers Serving Dishes in Miniature Pouring Appetizers Catering Your Party with a Food Shop Offering Forbidden Bites Chapter 27 Ten Ways to Trim Your Food Bill Shopping More Often but Buying Less Showing Up at Farmers’ Markets Buying Produce in Season Going Grocery Shopping with a Plan Scouting Out Neighborhood Food Shops Wising Up about How to Keep Food Fresh Stocking Up on Stock Traveling with Snacks Finding Cheap Restaurant Eats Cooking at Home More Often Appendix A Metric Conversion Guide Appendix B Master Shopping List Index EULA