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| A Few Words from Catherine Jones | |
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| A Few Words from Elaine B. Trujillo | |
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| Introduction | |
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| Understanding Cholesterol and Heart Disease Stay Balanced: A Heart-Healthy Way of Eating | |
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| About the Recipes | |
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| Stocking a Heart-Healthy Pantry | |
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| Great Beginnings | |
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| Fresh Fruit with Yogurt and Honey | |
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| Lynn Rudolf's Rhubarb-Banana Topping | |
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| Simple Strawberry-Raspberry Syrup | |
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| Two Smoothies: Raspberry-Banana Yogurt Smoothie and Strawberry-Banana Silken Soy Smoothie | |
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| Calcium-Rich Whole Wheat French Toast | |
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| Lynn Rudolf's Southwestern-Style Breakfast Burrito | |
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| High-Calcium Yogurt-Vanilla Pancakes | |
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| Oat Flour Buttermilk Pancakes | |
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| Hearty Mixed-Grain Pancakes | |
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| Cholesterol-Free Popovers | |
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| Bran Muffins with Pineapple and Dried Cranberries | |
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| What Is the Ideal Breakfast? | |
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| Sample Breakfast Menus...for Kids Too! | |
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| The Dangers of Grapefruit | |
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| Choose the Right Breakfast Cereal | |
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| Healthy Bagels and Bagel Toppings | |
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| Yogurt: Easy-to-Digest Calcium | |
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| Cholesterol-Busting Oats | |
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| Fake Bacon and Sausages | |
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| Pancakes and French Toast: Homemade Wins for Health and Taste | |
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| Frozen Waffles: The Best Buys | |
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| Breakfasts on the Go... Maybe Not! | |
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| The Skinny on Egg Substitutes | |
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| How Much Caffeine Is Okay? | |
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| Beware of Non-Dairy Creamers, Flavored Instant Coffees, and Hot Cocoa Mixes | |
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| Froth au Lait: A Fat-Free Way to Enjoy Your Coffee | |
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| The Benefits of Green and Black Teas | |
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| Soups | |
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| Two Miso Soups: Miso Soup with Tofu and Rice Noodles and Miso Soup with Chicken and Bok Choy | |
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| Quick Chicken Soup with No-Yolk Noodles | |
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| Easy Black Bean Soup with Fresh Cilantro | |
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| Lentil Soup with Brown Rice | |
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| Turkish-Style Red Lentil Soup with Mint | |
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| Red Beet Soup with Horseradish Cream * Pumpkin Soup with Pumpkin Oil and Pumpkin Seeds | |
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| Curried Cauliflower-Broccoli Soup with Silken Tofu | |
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| Classic Minestrone | |
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| Soups: Cans, Boxes, Mixes, and Styrofoam Cups | |
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| Choosing the Healthiest Breads | |
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| Smart Choice Cold Cuts | |
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| What Is Partially Hydrogenated Oil and Why Is It Bad for You? | |
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| Conjugated Linoleic Acid: A Natural Trans Fatty Acid | |
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| High Calcium Intake from Dairy Products-or Following the DASH Diet-May Lower Blood Pressure | |
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| Reasons to Stay Hydrated with Water | |
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| How Much Calcium Do You Need? | |
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| High-Calcium Dairy Products with Less than 5 Grams of Fat per Serving | |
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| Make Your Own Fat-Free Croutons | |
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| Salads, Whole Grains, and Legumes | |
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| Three Salad Dressings: Lizzie Abernethy's Reduced-Fat Vinaigrette, Omega-3 Power Dressing, and Caesar Salad Dressing with Silken Tofu | |
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| Simple Tuna Salad | |
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| Coleslaw with Lemon-Olive Oil Dressing | |
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| Healthy Lentil Salad with Tomatoes and Radishes | |
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| Tomato and Great Northern Bean Salad with Fresh Basil | |
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| Super-Easy Bean Salad | |
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| Terrific Tabbouleh | |
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| Greek Salad with Whole Wheat Flat Bread | |
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| Baby Spinach Salad with Asian Dressing | |
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| Romaine Lettuce with Chickpeas, Feta, and Lemon-Shallot Vinaigrette | |
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| Four Hummus Variations: Traditional Hummus, Roasted Red Pepper Hummus, Parsley and Scallion Hummus, Roasted Garlic Hummus | |
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| Hearts of Palm, Tomato, and Asparagus Salad | |
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| Green Bean, Tomato, and Feta Salad | |
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| Sesame-Ginger Noodle Salad | |
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| Mediterranean-Style Couscous Salad | |
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| Baby Greens with Shrimp and Curry Vinaigrette | |
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| Red Potatoes with Feta Cheese and Olives | |
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| Roasted Beet Salad with Balsamic-Shallot Dressing | |
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| Black and White Gazpacho Salad | |
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| Quinoa with Chicken and Hoisin Dressing | |
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| Heart-Health Claim for Olive Oil | |
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| Salad Bar Tips | |
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| How to Choose Store-Bought Salad Dressings | |
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| The Healthiest Salad Greens | |
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| The Best Mayonnaise | |
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| You Can Have Your Cheese and Eat It, Too | |
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| Eat Your Beans | |
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| Non-Dairy Cheese Alternatives | |
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| Go Nuts for Nuts | |
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| Portion Sizes and Nutritional Information for Popular Unsalted Nuts | |
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| Healthy Seeds | |
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| Nut Butters | |
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| Buying, Storing, and Using Nuts and Seeds | |
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| Roasting Nuts and Seeds | |
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| High-Fiber Foods | |
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| A Guide to Cooking Healthy Grains | |
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| Tips for Preparing Grains | |
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| Vegetable and Soy Dishes | |
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| Simply Perfect Zucchini | |
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| Cauliflower with Lemon, Parsley, and Garlic | |
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| Roasted Asparagus with Lime Zest | |
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| Green Beans with Red Bell Peppers, Pine Nuts, and Fresh Basil | |
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| Asian-Style Broccoli | |
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| Brussels Sprouts with Walnuts and Walnut Oil | |
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| Sauteed Kale with Black-Eyed Peas | |
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| Bok Choy with Soy Sauce and Garlic | |
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| Roasted Marinated Vegetables with Fresh Herbs | |
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| Baked Sweet Potatoes with Black Beans and Chili Dressing | |
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| Brown Rice with Tofu and Shiitake Mushrooms | |
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| Sesame Tofu with Asian Greens | |
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| Old Bay Tofu Cakes with Cocktail Sauce | |
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| Bean, Mushroom, and Tofu Chili | |
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| Mary Abernethy's Tofu and Vegetable Couscous with Harissa Sauce | |
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| Mushroom, Zucchini, Spinach, and Tofu Lasagna | |
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| Tofu Vegetable Stir-Fry | |
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| The Top 15 High-Antioxidant Fruits and Vegetables | |
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| Understanding Heart-Healthy Oils | |
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| Storing and Cooking Heart-Healthy Oils | |
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| Folic Acid for a Healthy Heart | |
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| Good Sources of Folic Acid | |
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| Tips for Coping with Gas | |
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| Adding Ground Flaxseed to Your Diet | |
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| Soy Power | |
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| Welcome to the World of Soy | |
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| Uses for Tofu | |
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| Soluble Fiber Reduces LDL Cholesterol | |
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| High Calcium Intake from Dairy Sources Boosts Weight Loss | |
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| Tips for Dealing with Lactose Intolerance | |
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| Preventing Osteoporosis | |
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| Fish and Shellfish | |
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| Dinner for One Baked in Foil: Haddock with Baby Spinach, Red Bell Peppers, and Basil Pesto | |
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| Roasted Cod with Cherry Tomatoes, Black Olives, and Fresh Basil | |
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| Broiled Marinated Halibut Steaks with Sun-Dried Tomato Sauce | |
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| Broiled Sword-fish with Artichoke Heart-Green Olive Tapenade | |
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| Christian Zagler's Poached Salmon with Fresh Basil Sauce | |
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| Sauteed Shrimp with Zucchini and Tomatoes on Pasta | |
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| Sauteed Scallops with Capers and Red Bell Peppers with Pasta | |
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| Grilled Curry-Rubbed Salmon with Papaya Salsa | |
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| Cajun Dry-Rubbed Tilapia with Spinach and Shiitake Mushrooms | |
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| Sesame-Coated Yellowfin Tuna with Wasabi-Soy Sauce and Kim Chee Salsa | |
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| Crab Cakes with Tomatillo-Avocado Sauce | |
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| Shrimp and Bay Scallops with Corn, Zucchini, and Tomatoes | |
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| What Are Omega-3 Fatty Acids and Why Are They Good for You? | |
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| Eat Seafood Twice a Week | |
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| How Much Omega-3 Should You Consume? | |
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| American Heart Association Recommendations for Omega-3 Fatty Acid Intake | |
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| Omega-3 Supplement Warning | |
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| Omega-3 Sources | |
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| Mercury Levels and Fish Consumption: Warnings for Women and Children | |
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| How to Buy and Cook Fish and Shellfish | |
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| What about Shellfish? | |
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| Choose Wild Salmon over Farm-Raised | |
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| Fake Shellfish | |
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| Deep-Fried Dangers | |
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| Smart Choice Frozen Dinners | |
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| White Meats | |
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| Chicken, Arugula, Sun-Dried Tomato, Olive, and Feta Cheese Pasta Salad | |
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| Rigatoni with Chicken, Vegetables, and Tomato Sauce | |
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| Cashew Chicken with Broccoli and Red Bell Peppers | |
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| Chicken and Vegetable Curry Stir-Fry | |
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| Chicken Fajitas with Homemade Guacamole | |
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| Two Chicken Burgers: Feta and Fresh Basil Chicken Burgers and Shiitake Mushroom and Ginger Chicken Burgers | |
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| Really Good Turkey Loaf | |
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| Veal Chops with Fresh Marjoram Sauce and Brown Rice | |
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| Lupita's Mexican-Style Lemon Chicken | |
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| Pork Tenderloin with White Bean, Artichoke, Olive, and Sun-Dried Tomato Salsa | |
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| Grilled Boneless Pork Chops with Shiitake Mushroom, Green Bean, Corn, and Red Bell Pepper Salsa | |
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| Salt Substitutes and Salt-Free Seasonings | |
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| Salt Limits and Lingo | |
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| Adding Flavor without Adding Salt | |
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| The Hidden Dangers of Chicken Nuggets | |
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| High-Sodium Culprits | |
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| Tips for Choosing Healthy Margarines | |
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| A Comparison of Fat and Cholesterol in Four-Ounce Servings of White Meats | |
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| Selecting, Storing, and Cooking Poultry | |
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| Well-Done Temperature Guide for Meat and Poultry | |
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| The Downside of Boxed Meals | |
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| Tips for Dining Out | |
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| Red Meats | |
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| Pot Roast with Shiitake Mushrooms and Rosemary | |
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| Filets Mignons with Sauteed Mushrooms and Balsamic Vinegar | |
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| Buffalo Burgers with Onion-Ketchup Sauce | |
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| Lamb Chops with Cilantro-Mint Salsa | |
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| Curried Ostrich Fillets with Apple-Onion Jam and Cucumber Salsa | |
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| The Leanest Cuts of Beef | |
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| The Foreman Grill: A Healthy Way to Cook | |
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| Cardiac-Friendly Beef: Piedmontese! | |
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| Grass-Fed versus Grain-Fed Beef | |
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| Buffalo: An Alternative to Beef | |
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| Red Wine and Resveratrol | |
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| Have You Tried Ostrich Lately? | |
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| The Best Hot Dogs | |
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| Calories, Fat, and Cholesterol in Fast Food | |
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| Frightening Facts about Fast Food for Kids | |
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| Desserts and Snacks | |
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| Orange, Blueberry, and Date Salad with Vanilla Frozen Yogurt | |
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| Pears Poached in Red Wine with Orange and Cinnamon | |
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| Two Crisps: Apple-Pineapple Granola Crisp and Peach-Blueberry Granola Crisp | |
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| Almond Drop Biscuits with Strawberries and Raspberries | |
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| Patricia Terry's Pumpkin Muffins or Bread with Dried Cranberries and Pecans | |
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| Chocolate Oatmeal Cookies with Dried Cherries and Walnuts | |
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| Raspberry Angel Food Cake with Lemon Glaze | |
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| Berry Meringue Confection | |
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| Fresh Strawberry-Raspberry Pie | |
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| Creamy Ricotta Kahlua Cheesecake | |
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| Vanilla Flan with Fresh Berries | |
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| Heart-Healthy Snacks | |
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| Snack No-Nos | |
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| Top Ten Hunger Busters for about 100 Calories | |
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| Frozen Yogurt, Sorbet, Ice Milk, and Ice Cream | |
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| Non-Dairy Cholesterol-Free Frozen Desserts | |
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| Smart Cookies | |
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| Baking with Egg Substitutes | |
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| Wise Crackers | |
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| Granola Bars, Cereal Bars, Diet Bars, and Trail Mixes | |
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| Cutting Some of the Fat Out of Baking | |
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| Splenda: The Sugar Substitute | |
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| Movie-House Popcorn versus Air-Popped | |
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| Whole-Grain Flours | |
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| Can't Live without Chocolate? | |
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| Appendixes | |
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| Risk Categories, LDL Cholesterol Goals, and Therapy | |
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| Food Groups and Sample Serving Sizes | |
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| Three Stay Balanced Sample Menus | |
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| Determine Your Body Mass Index | |
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| Body Mass Index for Children and Teens | |
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| Daily Reference Intakes for Vitamins and Elements | |
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| Sources | |
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| Endnotes | |
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| Acknowledgments | |
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| Index | |