Top 5 lifestyle changes to reduce cholesterol

Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started. 

 

High cholesterol increases your risk of heart disease and heart attacks. You can reduce cholesterol with medications, but if you'd rather make lifestyle changes to reduce cholesterol, you can try these five healthy lifestyle changes. If you're already taking medications, these changes can also improve their cholesterol-lowering effect.

1. Lose weight

Carrying some extra pounds — even just a few — contributes to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels.
Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them.
If you eat when you're bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you're sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.

2. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

• Choose healthier fats. Saturated fats, found in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. As a general rule, you should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive, peanut and canola oils — for a healthier option.
• Eliminate trans fats. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But don't rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled "trans fat-free." Even though those amounts seem small, they can add up quickly if you eat a lot of foods that have a small amount of trans fat in them. Instead, read the ingredients list. You can tell if a food has trans fat in it if it contains partially hydrogenated oil.
• Limit the cholesterol in your food. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and skim milk instead.
• Select whole grains. Various nutrients found in whole grains promote heart health. Choose whole-grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
• Stock up on fruits and vegetables. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids can help lower your LDL ("bad") cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.

3. Exercise on most days of the week

Whether you're overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to 30 to 60 minutes of exercise a day. Remember that adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Swimming laps
• Playing a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few sit-ups while watching television can make a difference.

4. Quit smoking

If you smoke, stop. Quitting can improve your HDL cholesterol level. And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

5. Drink alcohol only in moderation

Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink. If you choose to drink, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men. Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

If lifestyle changes aren't enough ...

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. Make sure the changes you choose to make are ones that you can continue, and don't be disappointed if you don't see results immediately. If your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes.


Credit : Mayo Clinic Staff

Top 5 foods to lower your Cholesterol

Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart. 

Can a bowl of oatmeal help lower your cholesterol? How about a handful of walnuts or even a baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these, along with exercise and other heart-healthy habits — may be helpful in lowering your cholesterol.

1. Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

2. Fish and omega-3 fatty acids

Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.
The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

• Mackerel
• Lake trout
• Herring
• Sardines
• Albacore tuna
• Salmon
• Halibut

You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

4. Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.

Other changes to your diet

For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.
Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad," cholesterol, and lower high-density lipoprotein (HDL), the "good," cholesterol.
In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.

Credit: Mayo Clinic Staff

Brain Foods

Want to keep your mind sharp and nourished? Here are 10 highly effective brain foods that improve memory, mood, concentration, and overall clarity.



1.    Blueberries—Blueberries serve a wide range of functions for improving mental function. Most notably, regular blueberry consumption has been shown to improve memory function. Furthermore, blueberries are rich in antioxidants, helping to prevent free radical damage. Still not convinced? Research has found that blueberries can also reverse age related declines in motor function, balance, and coordination.
2.    Salmon—Rich in Omega-3 fatty acids, salmon helps your brain develop tissue for increasing your brain power. Furthermore, salmon also plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.
3.    Flax seeds—Flax seeds are crammed with ALA- a healthy fat that aids the cerebral cortex in functioning better. This is the portion of the brain responsible for processing sensory information. Keeping it sharp is vital.
4.    Coffee—Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders. That’s because caffeine is good for the brain (in moderation), and it contains antioxidants. The important thing to note is you shouldn’t add in all the other junk to your coffee (the ridiculous Starbucks drinks crammed with sweeteners and fatty products).

5.    Mixed nuts—Peanuts, walnuts, pecans, and other nuts contain properties that help with everything from fighting insomnia to promoting mental clarity and strong memory. Walnuts are rich in Omega-3 fatty acids while almonds contain natural mood-enhancing neurotransmitters.
6.    Avocados—Don’t let the avocado’s fat content fool you. It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak. That’s not all: Avocados have also been shown to reduce blood pressure.
7.    Eggs—Egg yolks are rich in choline, an essential nutrient to improving memory function.
8.    Whole grains—From oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fibers, vitamins, and even some Omega-3. Just make your sandwiches from whole grain breads to enjoy the benefits.
9.    Chocolate—For me, this is the yummiest brain food of all. Dark chocolate is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.
10.    Broccoli—Broccoli has been shown to improve memory function as well as slow the aging process. This means a broccoli-rich diet will keep you young and sharp.

Which brain foods do you enjoy?

Credit: Fotolia.com

I'm Back!!!

After a long long time vacation hehehe...now im back.. i really missed this blog..my Blog!!!

5 Instant Stress Reducer

There are countless reasons that reducing stress is critical for good health. When you’re stressed you’re much more susceptible to illness, and high stress over an extended period of time has been proved to spur ailments like heart disease, high blood pressure, migraines, muscle tension, insomnia, and ulcers. If we’re not ill, we’re definitely irritable, snappy, agitated, and not much fun to be around. Here are a few little “chill pills” to help you cope with life’s countless stressors and improve your overall outlook on life.

BREATHE: Stop, Drop, and Breathe. Okay, maybe not “drop”, but definitely stop and breathe. When we’re uptight or straining ourselves we usually forget to do this. Start by taking a few deep breaths. Next, give this pranayama technique a try: 1) Inhale deeply. 2) Hold your breath for 4 seconds. 3) Exhale for count of 4 seconds. 4) Repeat. Continue this pattern for about one minute.

MOVE: Sometimes stress is so habitual that we have to literally shake it off. Stand up, extend your arms out and imagine that you’re a soggy wet dog and give yourself a good shake. If a good wiggle doesn’t work for you, go for a short walk and take in your surroundings.


SMILE (OR LAUGH): Give yourself a happy break. Just like whistling a happy tune, smile to fake a happy mood. Smiling sends a message to your unconscious mind and automatically generates a positive mood and attitude. If you fake happiness long enough, you might just start to believe that it’s true. If that isn’t working, pick up the paper for today’s comic strip or watch a 5-minute funny video on You Tube.


TIGHTEN AND RELEASE: Lie flat on the floor. Starting with the feet: tighten and squeeze your feet as much as you can. Then move upward, tense and relax the ankles, calves, knees, thighs and entire body one by one. When you get to your head, lift the head off the ground and squeeze all the muscles of your face. Lie quietly for a minute afterward, noticing the change in your body and basking in the calm.


VISUALIZATION/MEDITATION: Close your eyes. Take a deep breath. Imagine a bright red rose in front of you. Notice the vibrant petals, its color and its texture. See this rose clearly in your minds eye. Take another deep breath and smell the rose. Savor its scent and let it fill your body. Slowly open your eyes. Keep your eyes soft for just a minute longer, lingering on the beautiful rose.


and sing BOOMTARAT TARAT HEHEHEHE...

Heart Healthy Dinners

Chicken Fajita Bowl

A one dish meal that is served over rice.
3 cups cooked brown rice (see below)
1 tsp vegetable oil
½ onion, cut in strips
1 cup sliced green pepper strips
1 clove garlic, minced
8 ounces boneless skinless chicken breast, cut in strips
1 cup cooked or canned kidney beans, drained
½ tsp chile powder
½ tsp ground cumin
½ tsp dried oregano leaves

garnishes:
1 cup nonfat sour cream
2 Tbsp fresh chopped cilantro or culantro

Cook brown rice according to package directions, omit salt. For 3 cups of cooked rice you need 1 cup of rice and 2 cups of water.

Preheat oven to 350 degrees. Place vegetable oil in bottom of a large non-stick skillet and heat over medium-high heat. Add onion, green pepper and garlic and saute until golden, about 2 minutes. Add the chicken strips, beans and seasonings; lower the heat to medium and cook until the chicken is done, about 8 minutes. Stir occasionally. Serve the fajita mixture over brown rice. Garnish with nonfat sour cream and chopped cilantro.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
410 calories
5 g fat
1 g saturated fat
48 mg cholesterol
101 mg sodium
60 g carbohydrate
6.5 g fiber
7 g sugars
29 g pro­tein.

Chocolate Angel Food Cake with Raspberries

Ingredients:
16-ounce package angel food cake mix
1/3 cup unsweetened cocoa powder
½ teaspoon ground cinnamon
1 cup frozen fat-free or light whipped topping, thawed (optional)
4 cups fresh raspberries (optional)

Directions
In a large mixing bowl, stir together the cake mix, cocoa powder, and cinnamon. Prepare the cake using the package directions. To serve, top each slice of cake with a dollop of whipped topping and raspberries.

Dietary Information (per serving)
(Without whipped topping and raspberries)
Nutrient Analysis
Serves 16; 1 slice per serving
Calories: 108
Protein: 3 g
Carbohydrates: 24 g
Total fat: 0 g
Cholesterol: 0 mg
Fiber: 1 g
Sodium: 169 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Association.

Dijon Pork with Potatoes and Carrots

Ingredients:
8 medium red potatoes (about 2 ounces each), cut into 1/2-inch wedges
4 medium carrots, quartered lengthwise, then cut into 2-inch-long pieces
2 small onions, cut into eighths
1 medium green bell pepper, cut into thin strips
1 medium red bell pepper, cut into thin strips
2 medium garlic cloves, minced
1 tablespoon olive oil (extra virgin preferred)
1 pound pork tenderloin, all visible fat discarded
1 1/2 tablespoons Dijon mustard
1/2 teaspoon cracked black pepper
2 teaspoons olive oil (extra virgin preferred)
1/2 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil.Put the potatoes, carrots, onions, bell peppers, and garlic on the baking sheet. Toss with 1 tablespoon oil. Arrange in a single layer, leaving enough room in the center for the pork.Spoon the mustard over the pork; spread evenly over the top and sides. Sprinkle with the pepper. Place the pork on the baking sheet. Tuck the thin end of the pork under for even cooking.Bake for 10 minutes. Stir the vegetables. Bake for 25 minutes, or until the pork is no longer pink in the center. Turn off the oven. Transfer the pork to a cutting board. Let stand for 3 minutes for easier slicing.

Meanwhile, drizzle the remaining 2 teaspoons oil over the vegetables. Stir gently to coat. Sprinkle with the salt. Stir gently. Leave the vegetables in the oven to keep warm while you slice the pork.

Dietary Information (per serving)
Serves 4; 3 ounces pork plus 1 1/2 cups vegetables per serving
Nutrient Analysis:
Calories: 341
Protein: 29 g
Carbohydrates: 37 g
Total fat: 10.0 g
Saturated: 2.0 g
Polyunsaturated: 1.0 g
Monounsaturated: 6.0 g
Cholesterol: 74 mg
Fiber: 7 g
Sodium: 511 mg

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association.

Gingered Stir Fry

Stir fry dishes are a great way to get more vegetables in your diet. You can use up the fresh vegetables in your refrigerator or buy one of the many fresh or frozen stir fry combinations in your grocery store.

3 cups cooked brown rice
1 tsp vegetable oil
1 Tbsp minced garlic
1 Tbsp minced fresh ginger root
½ cup sliced green onion
1 pound (about 4 cups) fresh or frozen stir fry vegetable mix (celery, carrots, broccoli, snow peas, mushrooms, bean sprouts)

Sauce:
½ cup orange juice
2 Tbsp light soy sauce
1 Tbsp sesame oil
2 tsp corn starch
pinch cayenne pepper or red pepper flakes

Heat a large non-stick skillet over medium-high heat. Add the vegetable oil. Saute the garlic, ginger and green onion until golden brown, about 1-2 minutes. Add the rest of the vegetables and saute until crisp tender, about 5 minutes.

Meanwhile, combine the ingredients for the sauce in a small mixing bowl and mix well. Pour the sauce over the vegetables and cook until the mixture thickens slightly, bubbles and turns clear. Serve this stir fry dish over cooked brown rice or pasta.

Serves 4.
Each serving:
Nutrient Analysis:
261 calories
6 g fat
1 g satu­rated fat
0 mg cholesterol
286 mg sodium
46 g car­bohydrate
3.5 g fiber
7 g sugars
6 g protein

Lasagna Roll-Ups

A speedy way to make lasagna; it looks very elegant when served.

8 lasagna noodles
3 cups fat free ricotta cheese
2 Tbsp grated parmesan cheese
½ tsp garlic powder
½ tsp dried oregano
2 cup no salt added tomato sauce
1 cup no salt added tomatoes
2 tsp Italian seasoning
1 tsp garlic powder
2 Tbsp shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook lasagna noodles according to package directions, omit salt. Drain in colander and rinse with cold water.

Filling: Combine ricotta, parmesan 1/2 tsp garlic powder and 1/2 tsp oregano in mediul11-sizedl11ixing bowl.

Sauce: Combine tomato sauce, tomatoes, 2 tsp Italian seasoning and 1 tsp garlic powder in sauce pan. Bring to a boil, stir well and remove from heat. Spoon half the sauce into a bake-proof casserole dish.

Assembly: Lay noodles vertically on a clean counter or cutting board. Spread ricotta filling on each noo­dle, dividing the mixture evenly among all six noo­dles. Roll the noodles up and place seam side down in the casserole dish. Place the other half of pasta sauce over the top of all the noodles. DO NOT TOP WITH CHEESE YET. Cover the dish and bake for 30 minutes. Top with low-fat cheese and serve hot.

Yield: 4 servings.
Each serving:
Nutrient Analysis:
361 calories
3 g fat
1 g saturated fat
19 mg cholesterol
477 mg sodium
47 g carbohydrate
3 g fiber
17 g sugars
35 g pro­tein.

Lemon-Blueberry Muffins From Cooking Light

We have all heard by now that fruits and vegetables are part of a healthy diet. Every day researchers are finding out that specific Fruits and vegetables have special health benefits.

Blueberries have recently been described to be important to help fight against obesity and Heart Disease. They contain a substance that helps break down fat and cholesterol. Sprinkle some on your salad, hot or cold cereal or eat rig ht out of hand. They taste great!

Enjoy the flavor of blueberries in the following recipe:

2 cups all-purpose flour
1/2 cup sugar
1 teaspoon baking powder 1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground nutmeg 1/4 cup butter
1 1/4 cups low-fat buttermilk 1 large egg
1 tablespoon grated lemon rind 1 cup blueberries
Cooking spray
1 tablespoon fresh lemon juice 1/2 cup powdered sugar

Preheat oven to 4000.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.

Combine buttermilk, egg, and rind; stir well with a whisk. Add to flour mixture; stir just until moist. Gently fold in blueberries.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 4000 for 20 minutes or until the muffins spring back when lightly touched. Remove muffins from pans immediately, and place on a wire rack to cool.

Combine lemon juice and powdered sugar in a small bowl. Drizzle glaze evenly over cooled muffins.

Paella Casserole

This Spanish-style casserole is delicious and color­ful with chicken, shrimp, peppers and spices.

2 Tbsp olive oil
½ onion, chopped
1 tsp minced garlic
½ green pepper, chopped
½ pound diced skinless chicken
½ pound shrimp, peeled and deveined
1 can diced tomatoes with juice
2 cups brown rice
1 cup frozen peas
3½ cups chicken broth, low-fat,low-sodium
1 tsp paprika
pinch cayenne pepper, black pepper to taste

Preheat oven to 375 degrees. Place 3-1/2 quart Dutch Oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot on dinner plate.

Yield: 8 servings.
Each serving:
Nutrient Analysis:
19 calories,
4 g fat,
> 1 g saturated fat,
78 mg cholesterol,
206 mg sodium,
45 g carbohydrate,
3 g fiber,
4.5 g sugars, 22 g protein.

Tex-Mex Beef Stew

Ingredients:
1 pound top sirloin steak, all visible fat removed, cut into 1-inch pieces
12 ounces red potatoes, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
2 medium onions, quartered
1/3 cup water
1 1/2 tablespoons steak sauce
2 teaspoons very low sodium beef bouillon granules
2 teaspoons chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground cumin
2 tablespoons low-sodium ketchup

Directions
In a slow cooker, combine the steak, potatoes, bell peppers, onions, water, steak sauce, bouillon granules, chili powder, sugar, 1/4 teaspoon cumin, and salt. Cook on high for 4 hours or on low for 8 hours. Just before serving, stir in the remaining cumin and ketchup.

Dietary Information (per serving)
Serves 4; 1 1/4 cups per serving
Nutrient Analysis:
Calories: 270
Protein: 28 g
Carbohydrates: 30 g
Total fat: 5.5 g
Saturated: 2.0 g
Polyunsaturated: 0.5 g
Monounsaturated: 2.0 g
Cholesterol: 69 mg
Fiber: 5 g
Sodium: 411 mg

This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2003 by the American Heart Associatio

5 Foods That Are Good For Your Heart

Fish-Omega 3 fatty acids

Are very important in heart health. You can find these fats in salmon, sardines, anchovies, mackerel, tuna, herring and lake trout. Recommendations are to eat 2 servings a week-3 ounces a serving.

Nuts
Help reduce the LDL's in your blood and keep your arteries flexible.
Eat 1 ounce of nuts a day-almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and peanuts.

Oats
The fiber in oats is known as soluble, the kind that lowers LDL and total cholesterol. It also helps regulate blood sugar and insulin levels. Eat 1 ½ cups of cooked oatmeal a day if possible.

Beans
These are the nutrition powerhouse-they have antioxidants, help lower cholesterol regulate blood pressure and help maintain normal blood sugar. Try all the varieties-3 to 4 ½ cup servings a week-dried or canned.

Olive oil
2 tablespoons a day in place of saturated fat is suggested. This fat has a high level of mono-saturates fat-the kind that helps prevent the oxidation of LDL's.