Eat Your Way to a Healthy Heart... | Buy

One of the foremost nutritional experts in the U.S. cuts through the fads with her Simple Six Eating Plan for those who want to take control of their hearts' health.

Foreword

xv

Paul D. Thompson

PART ONE Your Personal Plan to a Healthy Heart

1

(98)

You and Your Heart

3

(18)

Do You Have Heart Disease or High Blood Pressure?

5

(6)

Quiz Yourself: What's Your Personal Risk?

5

(3)

For Women Only---Your Special Risks

8

(1)

For Men Only---What Your Doc Forgot to Tell You

9

(2)

Understanding Your Condition

11

(7)

Unclogging the Myths About Heart Disease

12

(1)

The Real Scoop on Cholesterol

13

(1)

Your Arteries---The LDL--HDL Story

14

(1)

How Your Body Feels About High Blood Pressure

15

(3)

How You Can Eat Away Heart Disease and High Blood Pressure

18

(3)

The Power of Food

18

(1)

Diet Basics for a Healthy Heart

19

(2)

The Food Connection

21

(26)

The Big Fat Story

22

(6)

Rate Your Plate

22

(1)

Heart-Friendly Fats

23

(1)

Monounsaturated Fats

23

(1)

Omega-3 Fats (Fish Oil)

24

(1)

Omega-6 Fats

25

(1)

Heart-Stopping Fats

25

(1)

Saturated Fats

25

(1)

Trans Fats

26

(1)

Cholesterol

27

(1)

Unclog with Carbohydrates

28

(4)

The Fiber Guide

28

(2)

Sugar---Is It Sweet on Your Heart?

30

(2)

Protect Yourself with Protein

32

(4)

The Power of Soy Protein

33

(1)

Meat Versus a Vegetarian Diet: Who Wins?

34

(2)

Extras in Food That Make for a Healthy Heart

36

(7)

Antioxidants Made Simple

37

(1)

Bs for All

38

(1)

Minerals That Control Your Blood Pressure

39

(1)

Phytochemicals That ``Phight'' for Your Health

40

(1)

Salt Sense

41

(2)

A Drink a Day?

43

(4)

Alcohol---Is It Really Good for Your Heart?

44

(1)

Smart Drinking for Men and Women

44

(3)

Your Personal Eating Plan

47

(22)

The Simple Six Eating Plan

47

(8)

Meet the ``Simple Six''

48

(1)

Soy and Other Beans

48

(2)

Grains

50

(1)

Fruits

51

(1)

Vegetables

52

(1)

Meats and Dairy

53

(1)

Fats

54

(1)

Serving Sense

55

(1)

Your Personal Simple Six Eating Plan

55

(6)

Simple Six Menu Plans

57

(4)

Weighty Matters: Using the Simple Six Eating Plan for Weight Loss

61

(8)

Rx for Weight Loss with the Simple Six

64

(5)

Eating Strategies That Fit Your Life

69

(30)

Eating on the Run---Using the Simple Six

69

(12)

Restaurant Dining

69

(3)

Fast Foods You Can Eat

72

(3)

Worksite Options

75

(2)

On the Road Again

77

(1)

Air Travel

77

(2)

Hotels and Restaurants

79

(2)

Ethnic Cuisine That Heals Your Heart

81

(5)

Caribbean

82

(1)

Chinese

82

(1)

Indian

83

(1)

Italian

84

(1)

Japanese

84

(1)

Mexican

85

(1)

Thai

86

(1)

Supermarket Success: Simple Six Shopping Guide

86

(13)

Grocery Store Guide

87

(1)

Trio of Tips

87

(1)

Aisle-by-Aisle Guide

88

(4)

Pantry Staples

92

(2)

Dinner's Ready: In-Store Meals

94

(1)

Salads and Side Dishes

95

(1)

Main Meals

96

(1)

Rounding Out Your Meal

97

(2)

PART TWO Abalone to Zucchini: 100 Miracle Foods That Fit in the Simple Six

99

(21)

A Guide to Miracle Foods

101

(2)

Label Ease

103

(1)

Abalone

104

(1)

Almonds

105

(2)

Anchovy

107

(1)

Apples

108

(2)

Apricots

110

(2)

Artichoke

112

(1)

Asparagus

113

(1)

Avocado

114

(2)

Banana

116

(1)

Barley

117

(1)

Beans

118

(5)

Beef

123

(5)

Beer

128

(1)

Bell Peppers

129

(2)

Berries

131

(2)

Brazil Nuts

133

(1)

Bread

134

(3)

Breakfast Cereals

137

(4)

Broccoli

141

(2)

Butter

143

(2)

Cabbage

145

(2)

Canola Oil

147

(2)

Cantaloupe

149

(1)

Carrots

150

(1)

Cauliflower

151

(2)

Celery

153

(2)

Cheese

155

(4)

Chicken

159

(3)

Chips

162

(3)

Chocolate

165

(2)

Clams

167

(2)

Coffee

169

(5)

Corn

174

(2)

Crackers

176

(2)

Cranberries

178

(1)

Dates

179

(2)

Eggs

181

(3)

Eggplant

184

(2)

Fat-Free Cookies

186

(2)

Figs

188

(1)

Flax Seed

189

(3)

Frozen Dinners

192

(4)

Garlic

196

(2)

Ginger

198

(2)

Grapefruit

200

(2)

Grapes

202

(2)

Guava

204

(1)

Herbs

205

(2)

Hot Peppers

207

(2)

Ice Cream

209

(2)

Kale

211

(3)

Kiwifruit

214

(2)

Lemons

216

(2)

Liver

218

(1)

Mango

219

(2)

Margarine

221

(4)

Milk

225

(3)

Miso

228

(2)

Molasases

230

(2)

Mushrooms

232

(2)

Natto

234

(1)

Oats

235

(4)

Olive Oil

239

(5)

Onions

244

(3)

Oranges

247

(2)

Oysters

249

(2)

Papaya

251

(2)

Pasta

253

(3)

Peanuats

256

(3)

Pizza

259

(3)

Popcorn

262

(2)

Pork

264

(2)

Potato

266

(2)

Prunes

268

(3)

Pumpkin

271

(2)

Rhubarb

273

(2)

Rice

275

(2)

Salmon

277

(3)

Salsa

280

(3)

Sardines

283

(1)

Sea Vegetables (Seaweed)

284

(3)

Shrimp

287

(2)

Soybeans (& Soy)

289

(5)

Spinach

294

(3)

Squash

297

(3)

Strawberries

300

(2)

Sunflower Seeds

302

(2)

Sweet Potato

304

(2)

Tea

306

(2)

Tempeh

308

(3)

Tofu

311

(4)

Tomato

315

(2)

Tuna

317

(2)

Turkey

319

(2)

Walnuts

321

(2)

Watermelon

323

(3)

Wheat germ

326

(2)

Wine

328

(3)

Yogurt

331

(2)

Zucchini

333

(4)

Index

337

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