Table of Contents
FOREWORD
INTRODUCTION: Mysteries Of The Heart
PART 1: A Healthy Heart Lifestyle Plan
1. THE FIRST STEP: Know Your Heart
2. REDUCE YOUR RISKS, ONE BY ONE: Understand the major health factors
3. THE EATINGWELL HEALTHY HEART PLAN: A science-based approach that celebrates good food and personal tastes
4. MOVEMENT AS MEDICINE: Exercise can lower your risk of heart disease—and energize your life
5. LIFELONG STRATEGIES: Proven techniques for making sustainable changes in your diet
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RECIPES:
Introduction to Heart-Healthy Cooking
Recipe Guidelines
Dinner Menus
Makeover Recipes
BREAKFAST
MAIN-DISH SALADS
SOUPS
VEGETARIAN
CHICKEN, DUCK & TURKEY
FISH & SEAFOOD
BEEF & PORK
SIDES
DESSERTS
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COOKING TIPS & INGREDIENT NOTES
RESOURCES
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About the EatingWell for a Healthy Heart Cookbook
More than 16 million Americans are living with coronary heart disease, and striving to keep it under control. If you are one of them, just reading and following the advice int his book could reduce your risk of a heart attack by 50 percent, says Dr. Phillip Ades. Following the simple steps outlined by one of the nation’s leading cardiologists could help prevent a heart crisis later on.
Dr. Phillip Ades has worked with patients for more than 25 years in clinical trials funded by the National Institutes of Health and in his own practice. Along the way he discovered that very basic changes to lifestyle and diet could save lives.
In this easy-to-follow and entertaining book, Dr. Ades outline some simple strategies that will dramatically improve your healthy, help you lose weight and lower your bad cholesterol.
Along the way, he dispels many of the myths associated with heart disease, including:
- A family history of premature coronary heart disease, like your age or gender is something that you cannot modify. FALSE: Even though high cholesterol levels may run in your family you can treat them or nullify their risk.
- Exercise is more likely to cause a heart attack than prevent it. FALSE: Walking or exercising even for a total of 30 minutes a day can greatly reduce your risk.
- A heart-healthy diet cuts out all dietary cholesterol and fats. FALSE: Good fats, such as those found in almonds, salmon and other foods, can actually help lower your cholesterol levels.
Paired with Dr. Ades’s advice are 150 recipes developed and tested by the nationally acclaimed EatingWell Magazine.
Tested dozens of time by both experts and home cooks, these recipes work for all, thanks to their simple, flavorful ingredients and easy-to-follow techniques. They are not only heart-healthy but also tasty enough to become staples on anyone’s table and favorites you’ll want to serve over and over.
About the Author
Phil Ades, M.D., a professor at the University of Vermont's College of Medicine and director of cardiac rehabilitation and preventive cardiology at Fletcher Allen Health Care, is a leader in cardiac research. He has earned numerous grants from the National Institutes of Health, and was awarded the American Association of Cardiovascular and Pulmonary Rehabilitation's first annual Michael L. Pollock Established Investigator Award.
The Eatingwell For A Healthy Heart Cookbook - Details
Published by Countryman Press and distributed by W.W. Norton
256 pages, Full-color throughout, Index
ISBN Number (US): 0-88150-724-9
Hardcover Retail Price (US): $24.95
Buy It Direct and Save
Enjoy a Sample Recipe
EATINGWELL'S Oven-Fried Chicken
Active Time: 20 minutes
Total Time: 1 hour 35 minutes
Marinating the chicken legs in buttermilk keeps them juicy, and the light coating of flour, sesame seeds and spices, misted with olive oil, forms a flavorful, crunchy crust during baking. It's even good cold so it's a good option for a picnic.
INGREDIENTS
½ cup buttermilk
½ tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce, such as Tabasco
2 ½-3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks
½ cup whole-wheat flour
2 tablespoons sesame seeds
1 ½ teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper to taste
Olive oil cooking spray
DIRECTIONS
- Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
- Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
- Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
- Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Makes 4 servings
Per serving: 226 calories; 7g fat (2g sat, 2g mono); 130mg cholesterol; 5g carbohydrate; 34g protein; 1g fiber; 353mg sodium; Nutrition Bonus: Potassium (21% Daily Value).
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