American Heart Association Healthy Fats, Low Cholesterol
Cookbook Delicious Recipes to Help Reduce Bad Fats and
Lower Your Cholesterol
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Copyright © 2015 by American Heart Association
All rights reserved.
Published in the United States by Harmony Books, an imprint of the Crown
Publishing Group, a division of Penguin Random House LLC, New York.
www.crownpublishing.com
Harmony Books is a registered trademark and the Circle colophon is a trademark of
Penguin Random House LLC.
Previous editions published in the United States by Clarkson Potter/Publishers, an
imprint of the Crown Publishing Group, a division of Penguin Random House LLC,
New York, in 1989, 1997, 2004, and 2008.
Your contribution to the American Heart Association supports research that helps
make publications like this possible. For more information, call 1-800-AHA-USA1 (1-
800-242-8721) or contact us online at www.americanheart.org.
L I B R A RY O F C O N G R E S S C ATA L O G I N G - I N - P U B L I C AT I O N D ATA is
available upon request.
ISBN 9780553447163
eBook ISBN 9780553447170
Cover design by Gabriel Levine
Cover photograph by Lucy Schaeffer
v4.1
a
contents
Cover
Title Page
Copyright
Also by the American Heart Association
ACKNOWLEDGMENTS
PREFACE
FATS, CHOLESTEROL, AND HEART HEALTH
HEALTHY FOOD, HEALTHY HEART
HEALTHY LIFESTYLE, HEALTHY HEART
recipes
Appetizers, Snacks, and Beverages
Soups
Salads and Salad Dressings
Seafood
Poultry
Meats
Vegetarian Entrées
Vegetables and Side Dishes
Breads and Breakfast Dishes
Desserts
appendixes
APPENDIX A. HEALTHY SHOPPING STRATEGIES
APPENDIX B. HEALTHY COOKING STRATEGIES
APPENDIX C. HEALTHY DINING OUT STRATEGIES
APPENDIX D. THE SCIENCE BEHIND THE RECOMMENDATIONS
APPENDIX E. RISK FACTORS FOR HEART DISEASE AND STROKE
APPENDIX F. WARNING SIGNS FOR HEART ATTACK AND STROKE
INDEX
acknowledgments
AMERICAN HEART ASSOCIATION CONSUMER
PUBLICATIONS
Acting Director: Deborah A. Renza
Senior Editor: Robin P. Loveman
Assistant Managing Editor: Roberta W. Sullivan
RECIPE DEVELOPERS FOR FIFTH EDITION
Ellen Boeke
Barbara Seelig Brown
Meredith Deeds
Nancy S. Hughes
Annie King
Jackie Mills, M.S., R.D.
Kathryn Moore
Carol Ritchie
Julie Shapero, R.D., L.D.
Roxanne Wyss
RECIPE DEVELOPERS FOR PREVIOUS EDITIONS
Sherry Ferguson
Nancy S. Hughes
Annie King
Laureen Mody, R.D.
Leni Reed, R.D.
Carol Ritchie
Julie Shapero, R.D., L.D.
Linda Foley Woodrum
NUTRITION ANALYST
Tammi Hancock, R.D.
preface
At the American Heart Association, we know that
managing what you eat is one of the best ways to take care of
your heart. Following the updated American Heart Association
dietary and lifestyle recommendations, this revised edition of
the American Heart Association Healthy Fats, Low-Cholesterol
Cookbook is a reliable, science-based resource for nutritious and
delicious recipes as well as practical advice on how to achieve
good heart health.
The American Heart Association Healthy Fats, Low-Cholesterol
Cookbook, Fifth Edition, will guide you to make healthy food
choices every day to help you control your cholesterol level and
enjoy an overall heart-healthy diet. The 200 tasty recipes—
including 50 new ones—show how you can savor the great flavor
of food while limiting your intake of unhealthy fats. Replacing
saturated and trans fats with better-for-you fats
(monounsaturated and polyunsaturated) can help lower the
concentration of low-density lipoprotein (LDL) cholesterol in
your blood, which will help lower your risk factor for heart
disease and stroke.
In addition to new recipes in every chapter, this cookbook
offers easy-to-use strategies for healthier shopping, cooking,
and dining out; information on what types of foods to include
and limit in your diet; and overall healthy lifestyle
recommendations. As the nation’s most trusted authority on
heart health, the American Heart Association also provides
important information, including the risk factors for heart
disease, ways to reduce the factors you can control, warning
signs for heart attack and stroke, and the science behind our
recommendations.
With this newest edition of the American Heart Association
Healthy Fats, Low-Cholesterol Cookbook, we invite you to enjoy
our classic favorite recipes, such as Tilapia Tacos with Roasted-
Tomato Salsa and Sirloin Steak with Portobello Mushrooms. We
hope you’ll also be inspired to try many of the new ones, such as
Grilled Pizza with Grilled Vegetables and Chicken Pot Pie with
Mashed Potato Topping. As the perfect companion for today’s
healthy cook, this book will help you prepare wholesome meals
so you and your family can eat wisely each and every day.
Rose Marie Robertson, M.D., FAHA,
FACC
CHIEF SCIENCE AND MEDICAL OFFICER
American Heart Association/American
Stroke Association
fats, cholesterol, and heart
health
Eating well is one of the joys of life. Because you want foods
that both taste good and are good for you, this cookbook offers
many choices ranging from appetizers to desserts, all high in
flavor but low in unhealthy nutrients including sodium, added
sugars, saturated fat, and trans fat. Saturated and trans fats are
dietary villains that cause blood levels of harmful low-density
lipoprotein cholesterol (LDL, the “bad” cholesterol) to rise. That’s
a serious concern because higher levels of LDL cholesterol
circulating in your blood are a major risk factor for heart
disease.
You can take three important steps to help manage your risk
of heart disease. First, evaluate your personal situation and
identify all your risk factors. Second, take steps to control your
LDL cholesterol level—and other risk factors—by making smart
decisions about your diet and lifestyle. Third, commit to making
good choices for the long term to live a longer, healthier life.
KNOW YOUR RISK
The first step is to assess your individual risk for heart disease.
Risk factors are the behaviors and conditions that increase your
chance of developing a disease. Some risk factors—aging, your
medical history, and the medical history of your family—can’t be
changed. (For more information, see Appendix E.) Fortunately,
many risk factors can be changed. Lifestyle choices such as
smoking and physical inactivity, as well as conditions such as
high blood cholesterol, high blood pressure, being overweight or
obese, and diabetes, are all factors that you can do something
about. In fact, heart disease is largely preventable. If you don’t
know your numbers for blood cholesterol, blood pressure, and
blood glucose, visit your healthcare provider and find out what
they are. Be sure to schedule regular visits with your healthcare
provider to monitor your individual situation. Depending on
your cholesterol levels and your other risk factors, decide
together on target goals and the best approach for reaching
them.
REDUCE YOUR RISK
By changing your habits, especially your dietary and lifestyle
choices, you can help reduce your level of blood cholesterol as
well as other risk factors. How much you have to modify your
diet and lifestyle depends on several things, including your
other risk factors and how your body responds to changes in
your diet. For many people, relatively minor changes can reduce
their risk significantly. Others need to make more extensive
lifestyle changes. Eating well and being physically active are the
best ways to control your LDL cholesterol level and other
modifiable risk factors.
Eating a Heart-Healthy Diet
The more research we do, the more we understand how the foods
we eat affect the levels of cholesterol in our blood. What actually
is cholesterol? Cholesterol is a waxy substance that comes from
two sources: your body and food. Your body, and especially your
liver, makes all the cholesterol you need and circulates it
through the blood. But cholesterol is also found in foods from
animal sources, such as meat, poultry, and full-fat dairy
products. Your liver produces more cholesterol when you eat a
diet high in saturated and trans fats. That’s why it’s important
to know what you’re eating and what to cut back on to keep your
blood cholesterol low. To achieve a heart-healthy diet, it’s
important to replace foods that are high in saturated fat and
trans fat, as well as in sodium and added sugars, with nutritious
foods.
Being Physically Active
In addition to eating nutritiously, we know that maintaining a
healthy lifestyle—especially by staying physically active—is an
important step to reduce your risk for heart disease and stroke.
You can help lower your cholesterol primarily by getting regular
exercise and managing your weight.
If your healthcare provider prescribes cholesterol-lowering
drugs, you still should modify your diet and lifestyle. These
changes not only lower cholesterol but also help control many of
the other risk factors for heart disease, including high blood
pressure, being overweight or obese, and diabetes.
COMMIT TO A LIFETIME OF HEALTHY CHOICES
Finally, managing your risk means committing to a lifestyle that
promotes a longer, healthier life. If you eat wisely, stay
physically active, take statins (if prescribed), and follow the
recommendations of your healthcare provider, chances are you
will:
• Reduce your likelihood of developing high blood
cholesterol if you don’t have it.
• Reduce your cholesterol levels if they are high.
• Reduce your risk of developing heart disease and having
a stroke.
By consistently making healthy decisions throughout your
life, you are taking an active role in managing your well-being.
The smart choices you make today can bring long-lasting
benefits to you and your family for many years to come.
healthy food, healthy heart
One of the best ways to take care of your heart is to
understand the fundamentals of good nutrition and apply
them in your everyday life. Once you have this information, you
can build a heart-smart eating plan using our recipes and
creatively adapting your own.
THE ESSENTIALS TO EATING WELL
As you plan your meals at home—and when you make food
choices away from home—what matters most is to establish a
well-balanced diet that provides variety among the food groups.
If one day you eat too much of something you are trying to limit,
be mindful of that and eat less in the following days to get back
in balance. It is possible to satisfy your personal preferences and
still be sure you get all the components of a healthy diet while
limiting the less healthy foods.
Follow these basic nutrition guidelines for an overall healthy
eating pattern:
• Eat lots of different fruits and vegetables.
• Make sure at least half of the grains you eat are whole-
grain foods.
• Include fat-free and low-fat dairy products.
• Eat fish (especially those rich in omega-3 fatty acids) at
least twice a week.
• Choose lean meats and poultry without skin and
prepare them without added saturated and trans fats.
• Limit foods that contain “bad” fats (saturated and trans)
and replace with those that contain “good” fats
(monounsaturated and polyunsaturated).
• Choose and prepare foods with little or no salt.
• Reduce your consumption of beverages and foods with
added sugars.
Fruits and Vegetables
Vegetables and fruits are great examples of nutrient-rich foods
whether they are fresh, frozen, or canned. They are low in
calories but provide important vitamins, minerals, fiber, and
other nutrients. Try to eat the rainbow of fruits and vegetables
to get the widest variety, such as (green) spinach, kale, collard
greens, mustard greens, romaine lettuce; (red) tomatoes, beets,
red bell pepper, raspberries; and (orange) carrots, sweet
potatoes, pumpkins, mangoes, cantaloupes, apricots.
healthy hints
• Look for no-salt-added or low-sodium versions of canned vegetables and
beans. Manufacturers continue to bring out new products to meet the
demand for more-healthful choices.
• For canned fruits, read the ingredient labels to find options with the least
amount of added sugar. Fruits that are canned in water are lower in calories
