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| A Few Words from Catherine Jones | p. xvii |
| A Few Words from Elaine B. Trujillo | p. xix |
| Introduction | p. 1 |
| Understanding Cholesterol and Heart Disease Stay Balanced: A Heart-Healthy Way of Eating | |
| About the Recipes | p. 18 |
| Stocking a Heart-Healthy Pantry | p. 20 |
| Great Beginnings | p. 25 |
| Fresh Fruit with Yogurt and Honey | |
| Lynn Rudolf's Rhubarb-Banana Topping | |
| Simple Strawberry-Raspberry Syrup | |
| Two Smoothies: Raspberry-Banana Yogurt Smoothie and Strawberry-Banana Silken Soy Smoothie | |
| Calcium-Rich Whole Wheat French Toast | |
| Lynn Rudolf's Southwestern-Style Breakfast Burrito | |
| High-Calcium Yogurt-Vanilla Pancakes | |
| Oat Flour Buttermilk Pancakes | |
| Hearty Mixed-Grain Pancakes | |
| Cholesterol-Free Popovers | |
| Bran Muffins with Pineapple and Dried Cranberries | |
| What Is the Ideal Breakfast? | |
| Sample Breakfast Menus...for Kids Too! | |
| The Dangers of Grapefruit | |
| Choose the Right Breakfast Cereal | |
| Healthy Bagels and Bagel Toppings | |
| Yogurt: Easy-to-Digest Calcium | |
| Cholesterol-Busting Oats | |
| Fake Bacon and Sausages | |
| Pancakes and French Toast: Homemade Wins for Health and Taste | |
| Frozen Waffles: The Best Buys | |
| Breakfasts on the Go... Maybe Not! | |
| The Skinny on Egg Substitutes | |
| How Much Caffeine Is Okay? | |
| Beware of Non-Dairy Creamers, Flavored Instant Coffees, and Hot Cocoa Mixes | |
| Froth au Lait: A Fat-Free Way to Enjoy Your Coffee | |
| The Benefits of Green and Black Teas | |
| Soups | p. 52 |
| Two Miso Soups: Miso Soup with Tofu and Rice Noodles and Miso Soup with Chicken and Bok Choy | |
| Quick Chicken Soup with No-Yolk Noodles | |
| Easy Black Bean Soup with Fresh Cilantro | |
| Lentil Soup with Brown Rice | |
| Turkish-Style Red Lentil Soup with Mint | |
| Red Beet Soup with Horseradish Cream * Pumpkin Soup with Pumpkin Oil and Pumpkin Seeds | |
| Curried Cauliflower-Broccoli Soup with Silken Tofu | |
| Classic Minestrone | |
| Soups: Cans, Boxes, Mixes, and Styrofoam Cups | |
| Choosing the Healthiest Breads | |
| Smart Choice Cold Cuts | |
| What Is Partially Hydrogenated Oil and Why Is It Bad for You? | |
| Conjugated Linoleic Acid: A Natural Trans Fatty Acid | |
| High Calcium Intake from Dairy Products-or Following the DASH Diet-May Lower Blood Pressure | |
| Reasons to Stay Hydrated with Water | |
| How Much Calcium Do You Need? | |
| High-Calcium Dairy Products with Less than 5 Grams of Fat per Serving | |
| Make Your Own Fat-Free Croutons | |
| Salads, Whole Grains, and Legumes | p. 72 |
| Three Salad Dressings: Lizzie Abernethy's Reduced-Fat Vinaigrette, Omega-3 Power Dressing, and Caesar Salad Dressing with Silken Tofu | |
| Simple Tuna Salad | |
| Coleslaw with Lemon-Olive Oil Dressing | |
| Healthy Lentil Salad with Tomatoes and Radishes | |
| Tomato and Great Northern Bean Salad with Fresh Basil | |
| Super-Easy Bean Salad | |
| Terrific Tabbouleh | |
| Greek Salad with Whole Wheat Flat Bread | |
| Baby Spinach Salad with Asian Dressing | |
| Romaine Lettuce with Chickpeas, Feta, and Lemon-Shallot Vinaigrette | |
| Four Hummus Variations: Traditional Hummus, Roasted Red Pepper Hummus, Parsley and Scallion Hummus, Roasted Garlic Hummus | |
| Hearts of Palm, Tomato, and Asparagus Salad | |
| Green Bean, Tomato, and Feta Salad | |
| Sesame-Ginger Noodle Salad | |
| Mediterranean-Style Couscous Salad | |
| Baby Greens with Shrimp and Curry Vinaigrette | |
| Red Potatoes with Feta Cheese and Olives | |
| Roasted Beet Salad with Balsamic-Shallot Dressing | |
| Black and White Gazpacho Salad | |
| Quinoa with Chicken and Hoisin Dressing | |
| Heart-Health Claim for Olive Oil | |
| Salad Bar Tips | |
| How to Choose Store-Bought Salad Dressings | |
| The Healthiest Salad Greens | |
| The Best Mayonnaise | |
| You Can Have Your Cheese and Eat It, Too | |
| Eat Your Beans | |
| Non-Dairy Cheese Alternatives | |
| Go Nuts for Nuts | |
| Portion Sizes and Nutritional Information for Popular Unsalted Nuts | |
| Healthy Seeds | |
| Nut Butters | |
| Buying, Storing, and Using Nuts and Seeds | |
| Roasting Nuts and Seeds | |
| High-Fiber Foods | |
| A Guide to Cooking Healthy Grains | |
| Tips for Preparing Grains | |
| Vegetable and Soy Dishes | p. 111 |
| Simply Perfect Zucchini | |
| Cauliflower with Lemon, Parsley, and Garlic | |
| Roasted Asparagus with Lime Zest | |
| Green Beans with Red Bell Peppers, Pine Nuts, and Fresh Basil | |
| Asian-Style Broccoli | |
| Brussels Sprouts with Walnuts and Walnut Oil | |
| Sauteed Kale with Black-Eyed Peas | |
| Bok Choy with Soy Sauce and Garlic | |
| Roasted Marinated Vegetables with Fresh Herbs | |
| Baked Sweet Potatoes with Black Beans and Chili Dressing | |
| Brown Rice with Tofu and Shiitake Mushrooms | |
| Sesame Tofu with Asian Greens | |
| Old Bay Tofu Cakes with Cocktail Sauce | |
| Bean, Mushroom, and Tofu Chili | |
| Mary Abernethy's Tofu and Vegetable Couscous with Harissa Sauce | |
| Mushroom, Zucchini, Spinach, and Tofu Lasagna | |
| Tofu Vegetable Stir-Fry | |
| The Top 15 High-Antioxidant Fruits and Vegetables | |
| Understanding Heart-Healthy Oils | |
| Storing and Cooking Heart-Healthy Oils | |
| Folic Acid for a Healthy Heart | |
| Good Sources of Folic Acid | |
| Tips for Coping with Gas | |
| Adding Ground Flaxseed to Your Diet | |
| Soy Power | |
| Welcome to the World of Soy | |
| Uses for Tofu | |
| Soluble Fiber Reduces LDL Cholesterol | |
| High Calcium Intake from Dairy Sources Boosts Weight Loss | |
| Tips for Dealing with Lactose Intolerance | |
| Preventing Osteoporosis | |
| Fish and Shellfish | p. 147 |
| Dinner for One Baked in Foil: Haddock with Baby Spinach, Red Bell Peppers, and Basil Pesto | |
| Roasted Cod with Cherry Tomatoes, Black Olives, and Fresh Basil | |
| Broiled Marinated Halibut Steaks with Sun-Dried Tomato Sauce | |
| Broiled Sword-fish with Artichoke Heart-Green Olive Tapenade | |
| Christian Zagler's Poached Salmon with Fresh Basil Sauce | |
| Sauteed Shrimp with Zucchini and Tomatoes on Pasta | |
| Sauteed Scallops with Capers and Red Bell Peppers with Pasta | |
| Grilled Curry-Rubbed Salmon with Papaya Salsa | |
| Cajun Dry-Rubbed Tilapia with Spinach and Shiitake Mushrooms | |
| Sesame-Coated Yellowfin Tuna with Wasabi-Soy Sauce and Kim Chee Salsa | |
| Crab Cakes with Tomatillo-Avocado Sauce | |
| Shrimp and Bay Scallops with Corn, Zucchini, and Tomatoes | |
| What Are Omega-3 Fatty Acids and Why Are They Good for You? | |
| Eat Seafood Twice a Week | |
| How Much Omega-3 Should You Consume? | |
| American Heart Association Recommendations for Omega-3 Fatty Acid Intake | |
| Omega-3 Supplement Warning | |
| Omega-3 Sources | |
| Mercury Levels and Fish Consumption: Warnings for Women and Children | |
| How to Buy and Cook Fish and Shellfish | |
| What about Shellfish? | |
| Choose Wild Salmon over Farm-Raised | |
| Fake Shellfish | |
| Deep-Fried Dangers | |
| Smart Choice Frozen Dinners | |
| White Meats | p. 177 |
| Chicken, Arugula, Sun-Dried Tomato, Olive, and Feta Cheese Pasta Salad | |
| Rigatoni with Chicken, Vegetables, and Tomato Sauce | |
| Cashew Chicken with Broccoli and Red Bell Peppers | |
| Chicken and Vegetable Curry Stir-Fry | |
| Chicken Fajitas with Homemade Guacamole | |
| Two Chicken Burgers: Feta and Fresh Basil Chicken Burgers and Shiitake Mushroom and Ginger Chicken Burgers | |
| Really Good Turkey Loaf | |
| Veal Chops with Fresh Marjoram Sauce and Brown Rice | |
| Lupita's Mexican-Style Lemon Chicken | |
| Pork Tenderloin with White Bean, Artichoke, Olive, and Sun-Dried Tomato Salsa | |
| Grilled Boneless Pork Chops with Shiitake Mushroom, Green Bean, Corn, and Red Bell Pepper Salsa | |
| Salt Substitutes and Salt-Free Seasonings | |
| Salt Limits and Lingo | |
| Adding Flavor without Adding Salt | |
| The Hidden Dangers of Chicken Nuggets | |
| High-Sodium Culprits | |
| Tips for Choosing Healthy Margarines | |
| A Comparison of Fat and Cholesterol in Four-Ounce Servings of White Meats | |
| Selecting, Storing, and Cooking Poultry | |
| Well-Done Temperature Guide for Meat and Poultry | |
| The Downside of Boxed Meals | |
| Tips for Dining Out | |
| Red Meats | p. 205 |
| Pot Roast with Shiitake Mushrooms and Rosemary | |
| Filets Mignons with Sauteed Mushrooms and Balsamic Vinegar | |
| Buffalo Burgers with Onion-Ketchup Sauce | |
| Lamb Chops with Cilantro-Mint Salsa | |
| Curried Ostrich Fillets with Apple-Onion Jam and Cucumber Salsa | |
| The Leanest Cuts of Beef | |
| The Foreman Grill: A Healthy Way to Cook | |
| Cardiac-Friendly Beef: Piedmontese! | |
| Grass-Fed versus Grain-Fed Beef | |
| Buffalo: An Alternative to Beef | |
| Red Wine and Resveratrol | |
| Have You Tried Ostrich Lately? | |
| The Best Hot Dogs | |
| Calories, Fat, and Cholesterol in Fast Food | |
| Frightening Facts about Fast Food for Kids | |
| Desserts and Snacks | p. 222 |
| Orange, Blueberry, and Date Salad with Vanilla Frozen Yogurt | |
| Pears Poached in Red Wine with Orange and Cinnamon | |
| Two Crisps: Apple-Pineapple Granola Crisp and Peach-Blueberry Granola Crisp | |
| Almond Drop Biscuits with Strawberries and Raspberries | |
| Patricia Terry's Pumpkin Muffins or Bread with Dried Cranberries and Pecans | |
| Chocolate Oatmeal Cookies with Dried Cherries and Walnuts | |
| Raspberry Angel Food Cake with Lemon Glaze | |
| Berry Meringue Confection | |
| Fresh Strawberry-Raspberry Pie | |
| Creamy Ricotta Kahlua Cheesecake | |
| Vanilla Flan with Fresh Berries | |
| Heart-Healthy Snacks | |
| Snack No-Nos | |
| Top Ten Hunger Busters for about 100 Calories | |
| Frozen Yogurt, Sorbet, Ice Milk, and Ice Cream | |
| Non-Dairy Cholesterol-Free Frozen Desserts | |
| Smart Cookies | |
| Baking with Egg Substitutes | |
| Wise Crackers | |
| Granola Bars, Cereal Bars, Diet Bars, and Trail Mixes | |
| Cutting Some of the Fat Out of Baking | |
| Splenda: The Sugar Substitute | |
| Movie-House Popcorn versus Air-Popped | |
| Whole-Grain Flours | |
| Can't Live without Chocolate? | |
| Appendixes | p. 255 |
| Risk Categories, LDL Cholesterol Goals, and Therapy | |
| Food Groups and Sample Serving Sizes | |
| Three Stay Balanced Sample Menus | |
| Determine Your Body Mass Index | |
| Body Mass Index for Children and Teens | |
| Daily Reference Intakes for Vitamins and Elements | |
| Sources | p. 265 |
| Endnotes | p. 271 |
| Acknowledgments | p. 279 |
| Index | p. 281 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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