Good Carbs : good protein : good fats: which is better for your heart?What foods belong in your fridge if you want to protect your heart (and cut your risk of diabetes and cancer at the same time)? As long as you start with a healthy core diet--heavy on the fruits and vegetables and light on the bad fats, salt, and sweets--it's up to you. According to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. a landmark study called the OmniHeart Trial, you can round out your core diet with good fats, good protein, or good carbs. Or you can switch from one to the other, depending on your mood. "That gives people more options for lowering their risk of heart disease," says OmniHeart researcher Frank Sacks of the Harvard School of Public Health The Harvard School of Public Health is (colloquially, HSPH) is one of the professional graduate schools of Harvard University. Located in Longwood Area of the Boston, Massachusetts neighborhood of Mission Hill, next to Harvard Medical School and Cambridge, Massachusetts, in Boston. "And if you want an extra edge," he adds, "you can replace some carbs with good protein or good fats." The bottom line: "Diet can have powerful effects on blood pressure and LDL cholesterol LDL cholesterol n. See low-density lipoprotein. LDL Cholesterol Low-density lipoprotein cholesterol is the primary cholesterol molecule. High levels of LDL increase the risk of coronary heart disease. ," says Lawrence Appel of the Johns Hopkins Noun 1. Johns Hopkins - United States financier and philanthropist who left money to found the university and hospital that bear his name in Baltimore (1795-1873) Hopkins 2. School of Medicine in Baltimore, who led OmniHeart. First came DASH, then OmniHeart When researchers planned the first DASH (Dietary Approaches to Stop Hypertension Dietary Approaches to Stop Hypertension or the DASH diet is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH) to control hypertension. ) study, they only had money to pit one sort of diet against what Americans typically eat. "We decided to test a higher-carb, lower-fat diet because vegetarians have that kind of diet and they have lower blood pressure," explains Frank Sacks of the Harvard School of Public Health. "But we would have liked to also test a Mediterranean diet Mediterranean diet Nutrition A diet that differs by country, characterized by ↑ consumption of olive oil, complex carbohydrates, vegetables, ↓ red meat. See Diet, Mediterranean diet pyramid. Cf Affluent diet. " that is, one that's higher in unsaturated unsaturated /un·sat·u·rat·ed/ (un-sach´ur-at?ed) 1. not holding all of a solute which can be held in solution by the solvent. 2. denoting compounds in which two or more atoms are united by double or triple bonds. oils like olive, canola canola see brassicanapus. , and safflower safflower, Eurasian thistlelike herb (Carthamus tinctorius) of the family Asteraceae (aster family). Safflower, or false saffron, has long been cultivated in S Asia and Egypt for food and medicine and as a costly but inferior substitute for the true saffron . The first DASH study found that blood pressures dropped dramatically when its participants all people with high blood pressure or prehypertension switched from a typical American diet to meals that were high in fruits, vegetables, and low-fat dairy foods, but with only modest portions of lean meat, poultry, or seafood and few sweets. (1) "The reductions in blood pressure in people with hypertension were much greater than we expected," says Lawrence Appel of the Johns Hopkins School of Medicine. The DASH study couldn't tell exactly what made the difference. "Fruits and vegetables probably accounted for about half of the impact on blood pressure," says Appel. Was it the extra potassium or fiber or the calcium in the DASH diet that explained the rest of the drop? "The study wasn't designed to say," Appel explains. Then came the DASH-Sodium study, which found that trimming sodium from the original DASH diet cut blood pressure even further.(2) "Many people have trouble changing to the DASH diet and reducing sodium," says Appel. "But it's worth trying to do both because your blood pressure will fall even if you only get part way with each." Meanwhile, it became clear that both DASH diets cut not just blood pressure, but LDL LDL - ["LDL: A Logic-Based Data-Language", S. Tsur et al, Proc VLDB 1986, Kyoto Japan, Aug 1986, pp.33-41]. ("bad") cholesterol, another major risk factor for heart attacks. (3) The DASH-Sodium was starting to look like one of the best all-around diets for the heart. But the question remained: when the DASH researchers cut saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be , did they replace it with the best foods? That paved the way for OmniHeart. On to 0mni OmniHeart started with three basic DASH-Sodium diets. All had roughly 10 daily servings of fruits and vegetables, 2 servings of low-fat dairy foods, and 4 or 5 servings of grains (bread, pasta, rice, etc.). All were fairly low in sodium (2,300 milligrams a day) and high in potassium (4,700 mg) and magnesium (500 mg). But other features differed. For example, the higher-carb diet had more sweets, the higher-unsaturated-fat diet had more oils (canola, olive, and safflower), and the higher-protein diet had more poultry, beans, tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. , and nuts. After six weeks: * Blood pressure and LDL ("bad") cholesterol dropped (that's good) on all three diets. But pressure dropped more with extra unsaturated fat unsaturated fat: see saturated fat. or protein and LDL dropped more with extra protein. * Triglycerides Triglycerides Fatty compounds synthesized from carbohydrates during the process of digestion and stored in the body's adipose (fat) tissues. High levels of triglycerides in the blood are associated with insulin resistance. dropped (that's also good) with extra unsaturated fat or protein, but not with extra carbs. * HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. ("good") cholesterol dropped (that's bad) with extra carbs or protein, but not with extra unsaturated fat. (4) Then the researchers used blood pressure, cholesterol, and other risk factors to calculate the participants' odds of having a heart attack in the next 10 years. Taking all the changes into account, says Sacks, "the higher-carb diet reduced the estimated risk of heart disease by 20 percent, while the higher-protein and higher-unsaturated-fat diets both lowered risk by 30 percent." Taking the Pressure Off Why wasn't the higher-carb diet best? One possibility is that its extra sugars-say, a Peppermint peppermint: see mint. peppermint Strongly aromatic perennial herb (Mentha piperita, mint family), source of a widely used flavouring. Native to Europe and Asia, it has been naturalized in North America. Pattie, Fig Newton The Fig Newton is a brand of fig bar (in Europe, fig roll), a soft, cake-like pastry filled with fig jam. A trademarked product of Nabisco, Fig Newtons originated in the United States and have since spread across the world. , sweetened sweet·en v. sweet·ened, sweet·en·ing, sweet·ens v.tr. 1. To make sweet or sweeter by adding sugar, honey, saccharin, or another sweet substance. 2. To make more pleasant or agreeable. yogurt, or slice of angel food cake each day--curbed the drop in blood pressure. "We don't know Don't know (DK, DKed) "Don't know the trade." A Street expression used whenever one party lacks knowledge of a trade or receives conflicting instructions from the other party. if carbs raise blood pressure or if protein and unsaturated fat lower it," says Appel. Researchers had earlier clues that protein would lower blood pressure. "In the mid-1980s, Jeremiah Stamler recognized that populations that eat more protein had lower blood pressures," says Sacks. Stamler, now emeritus, was chair of preventive medicine preventive medicine, branch of medicine dealing with the prevention of disease and the maintenance of good health practices. Until recently preventive medicine was largely the domain of the U.S. at Northwestern University Northwestern University, mainly at Evanston, Ill.; coeducational; chartered 1851, opened 1855 by Methodists. In 1873 it absorbed Evanston College for Ladies. Medical School in Chicago and served on the planning committees planning committee n (in local government) → comité m de planificación for both DASH and OmniHeart. The mechanism is still a mystery. "Certain proteins may relax the muscles in the blood vessel blood vessel n. An elastic tubular channel, such as an artery, a vein, a sinus, or a capillary, through which the blood circulates. blood vessel(s), n the network of muscular tubes that carry blood. wall," says Appel. When muscles relax, the blood vessel dilates, which lowers blood pressure. Unsaturated fat may do the same. Another possibility: "Certain amino acids amino acid (əmē`nō), any one of a class of simple organic compounds containing carbon, hydrogen, oxygen, nitrogen, and in certain cases sulfur. These compounds are the building blocks of proteins. in protein, like L-arginine, are metabolized to nitric oxide nitric oxide or nitrogen monoxide, a colorless gas formed by the combustion of nitrogen and oxygen as given by the reaction: energy + N2 + O2 → 2NO; m.p. −163.6°C;; b.p. −151.8°C;. , which relaxes blood vessels Blood vessels Tubular channels for blood transport, of which there are three principal types: arteries, capillaries, and veins. Only the larger arteries and veins in the body bear distinct names. ," explains Appel. But researchers never anticipated that the higher-protein diet would lower HDL ("good") cholesterol. "That was a complete surprise," says Sacks. In contrast, it was no surprise that HDL would fall on the higher-carb diet and stay steady on the higher-unsaturated-fat diet. However, experts aren't certain that a drop in HDL is always bad. "Some populations with low HDL levels have no heart disease," notes Appel. "HDL is so complex that we try to base our advice to the public on LDL and blood pressure." And, he adds, "we still saw a substantial net reduction in overall heart disease risk on the higher-protein diet," largely because it slashed triglycerides the most. "The effect was huge." The higher-protein diet might also have had an impact on the bathroom scale if the researchers hadn't insisted that people eat enough to keep their weight from falling. "The higher-protein diet was the hardest to eat because some people found it too filling," explains Sacks. Pick Your Diet To some experts, the challenge is getting people to follow any of the three OmniHeart diets. "These are all good diets," says Alice Lichtenstein of Tufts University Tufts University, main campus at Medford, Mass.; coeducational; chartered 1852 by Universalists as a college for men. It became a university in 1955. Jackson College, formerly a coordinate undergraduate college for women, merged with the College of Liberal Arts in in Boston, who served on the committee that oversaw OmniHeart. "The differences between them are quite modest." She's more concerned that people will misinterpret mis·in·ter·pret tr.v. mis·in·ter·pret·ed, mis·in·ter·pret·ing, mis·in·ter·prets 1. To interpret inaccurately. 2. To explain inaccurately. the advice to eat more protein. "When most people think of high-protein diets Noun 1. high-protein diet - a diet high in plant and animal proteins; used to treat malnutrition or to increase muscle mass diet - a prescribed selection of foods , they think pork rinds This article or section may contain original research or unverified claims. Please help Wikipedia by adding references. See the for details. This article has been tagged since September 2007. Pork rind is the skin of a pig. , cheese, and bacon. Anyone in the U.S. who ups protein in the diet has to be very vigilant because one or two poor choices can send saturated fat skyrocketing." For example, the OmniHeart dietitians made sure that on days the participants got beef, pork, or ham, it was a small, lean portion. "They increased protein largely from vegetable sources," not sausage and cheese, says Lichtenstein. That meant an extra two servings of beans, nuts, and tofu (and an extra serving of poultry) each day. Lichtenstein is less worried that people will misunderstand mis·un·der·stand tr.v. mis·un·der·stood , mis·un·der·stand·ing, mis·un·der·stands To understand incorrectly; misinterpret. the higher-unsaturated-fat diet. "Most people who want to increase unsaturated fat will probably add oils, which are readily available and a logical choice for cooking or salad dressings," she notes. But keeping calories in check is still critical. It's not just a matter of adding oil (120 calories per tablespoon) to your pasta, but cutting half a cup of pasta (100 calories) or a slice of bread (100 calories) for every tablespoon of oil you add. "If you want more oil, what are you going to give up?" asks Lichtenstein. "The OmniHeart results assume that you don't gain weight. If you do, it could wipe out any potential benefit of the diets." As a recent study made clear, if you're losing weight, an Atkins-like high-protein diet that's high in saturated fat doesn't raise bad cholesterol bad cholesterol LDL-cholesterol Cardiovascular disease Cholesterol transported in the circulation by low-density lipoprotein, the elevation of which is directly related to the risk of CAD and cholesterol-related morbidity See LDL-cholesterol. Cf Good cholesterol. (see p. 12). (5) But once your weight stabilizes, sat fat becomes risky again. Sacks agrees that weight is crucial. "You still need calorie consciousness," he cautions. A new study is now testing the three diets on weight loss. "We're putting 800 overweight or obese people on diets that are high in carbohydrate, protein, or unsaturated fat," he explains. Results are due in mid-2008. In the meantime Adv. 1. in the meantime - during the intervening time; "meanwhile I will not think about the problem"; "meantime he was attentive to his other interests"; "in the meantime the police were notified" meantime, meanwhile , the biggest benefit of OmniHeart is clear. "The good news is that this gives people more flexibility," says Lichtenstein. "If they have several diets that are compatible with lower risk of cardiovascular disease Cardiovascular disease Disease that affects the heart and blood vessels. Mentioned in: Lipoproteins Test cardiovascular disease , they can stick to those diets longer." The key is the healthy core of all three diets. "As long as you follow the backbone of a DASH diet--rich in fruits, vegetables, and low-fat dairy, low in saturated fat and cholesterol, and reduced in sodium--you can expect to cut blood pressure and LDL cholesterol," says Appel. "Then if you want to maximize the reduction, you can tweak To make minor adjustments in an electronic system or in a software program in order to improve performance. See calibrate. 1. tweak - To change slightly, usually in reference to a value. Also used synonymously with twiddle. it further by replacing some carbs with protein or unsaturated fat." (See "Pyramid Scheme Pyramid Scheme An illegal investment scam based on a hierarchical setup that relies on new recruits' funding as the source of money, or so-called returns, to be provided to those earlier investors/recruits above them in the pyramid. ," p. 4.) The take-home message: "LDL on all three diets dropped an average of 20 points and blood pressure reductions were impressive, too," says Appel. What's more, adds Lichtenstein, those same diets should help ward off other illnesses. "Whether it's cancer or diabetes or heart disease, everyone is recommending a similar dietary pattern." (1) N. Engl. J. Med. 336:1117, 1997. (2) N. Engl. J. Med. 344: 3, 2001. (3) Hypertension 43: 393, 2004. (4) JAMA JAMA abbr. Journal of the American Medical Association 294: 2455, 2005. (5) JAMA 297: 969, 2007. It started with DASH--a healthy, fruit-and-vegetable-rich diet that was trimmed of most bad fat, salt, and sweets. Down went blood pressure and LDL ("bad") cholesterol. Then OmniHeart replaced some of DASH's carbs (mostly desserts and fruits) with either good proteins (mostly from fish, poultry, beans, and tofu) or good fats (mostly from olive or canola oil Noun 1. canola oil - vegetable oil made from rapeseed; it is high in monounsaturated fatty acids canola vegetable oil, oil - any of a group of liquid edible fats that are obtained from plants or nuts). That nudged blood pressure and LDL cholesterol down even further. But the people in both studies had all of their food prepared for them. It's trickier to try to do it yourself. Diet Works Here's what each of OmniHeart's three diets did to the participants' average blood pressure, LDL ("bad") cholesterol, HDL ("good") cholesterol, and triglycerides. The researchers used those risk factors to estimate the participants' 10-year risk of heart disease. Example: systolic pressure systolic pressure n. The highest arterial blood pressure reached during any given ventricular cycle. (the upper blood pressure numbed fell by 13 points in people with high blood pressure who ate the higher-carb diet, and by 16 points in those who ate the higher-protein or higher-unsaturated-fat diet. Pyramid Scheme How can you follow an OmniHeart diet? 1. Start with a healthy core diet. That's what's inside the pyramid below. 2. Add extra carbs, protein, or unsaturated fats. Next to each segment of the pyramid you'll find how many servings of good carbs, good protein, or good fats you'll need to add to the healthy core diet. What foods to add for each diet: Higher-Carb Fruits and vegetables; whole-grain breads, cereals, and pasta; brown rice; beans; sweets. Higher-Protein Seafood, skinless poultry, lean meats, tofu, beans, nuts. Higher-Unsatured-Fat Olive, canola, or safflower oil Noun 1. safflower oil - oil from safflower seeds used as food as well as in medicines and paints Carthamus tinctorius, false saffron, safflower - thistlelike Eurasian plant widely grown for its red or orange flower heads and seeds that yield a valuable oil ; unsalted nuts or seeds. The number of servings applies to people who need 2,100 calories a day. That's most sedentary sedentary /sed·en·tary/ (sed´en-tar?e) 1. sitting habitually; of inactive habits. 2. pertaining to a sitting posture. sedentary of inactive habits; pertaining to a fat, castrated or confined animal. men and young women. (Women over 30 need 1,800 calories a day and men 30 or younger need 2,400 calories. Active people of any age need an extra 400 to 800 calories a day.) 3. Check serving sizes. Most are smaller than you might think (see "What's a Serving?"). HEALTHY CORE DIET Sweets (2 per day) Higher-Carb: add 3 Higher-Protein: add 1 Higher-unsat-Fat: no change Beans, Nuts & Seeds (1 per day) Higher-Carb: no change Higher-Protein: add 2 Higher-unsat-Fat: no change Oils, Salad Dressing, Mayo (4 per day) Higher-Carb: add 2 Higher-Protein: no change Higher-unsat-Fat: add 8 Low-Fat Dairy (2 per day). Higher-Carb: add 1 Higher-Protein: add 1 Higher-unsat-Fat: no change Seafood (1 per day) Poultry (2 per day) Lean Meat (1 per day) Higher-Carb: no change Higher-Protein: add 1 poultry Higher-unsat-Fat: no change Grains (preferably whole) (4 per day) Higher-Carb: add 1 Higher-Protein: add 1 Higher-unsat-Fat: no change Vegetable & Fruits (9 per day) Higher-Carb: add 2 Higher-Protein: no change High-unsat-Fat: add 2 What's a Serving? What the OmniHeart researchers called a serving may be much smaller than you'd imagine. For example: * Grains. An order of spaghetti at a typical Italian restaurant is 3 cups. That would be 6 of the 1/2-cup servings in the OmniHeart diet. A typical bakery bagel, which weighs 4 ounces, would be 4 servings. * Meat & poultry, OmniHeart says that a serving of chicken or meat is 1 ounce. (Each of the three OmniHeart diets has 4 to 5 servings per day.) Most restaurants serve 6 to 9 ounces of chicken and 7 to 16 ounces of steak. * Vegetables. An OmniHeart serving is 1 cup of lettuce and 1/2 cup of most other vegetables. At many restaurants, a side Caesar salad caesar salad n. A tossed salad of greens, anchovies, croutons, and grated cheese with a dressing of olive oil, lemon juice, and a raw or coddled egg. is 2 cups (2 servings). * Oils, salad dressings, mayo, An OmniHeart serving is only 1 teaspoon of full-fat mayo or oil. (Food labels list 1 tablespoon for both.) An OmniHeart serving of full-fat salad dressing is 1 tablespoon. For light dressing, it's 2 tablespoons. * Sweets. A serving is so puny--the equivalent of 1 teaspoon of sugar--that it makes more sense to save them up and have dessert just once or twice a week. Omni How? These menus, which give one day's worth of meals for each of OmniHeart's three diets, may look dull because of the constraints placed on the OmniHeart dietitians. Each of the three diets had to meet preset preset Cardiac pacing A parameter of a pacemaker that is programmed permanently when manufactured levels of calories, sodium, potassium, calcium, magnesium, fiber, saturated fat, and cholesterol as well as carbohydrates, protein, and unsaturated fat (whew whew interj. Used to express strong emotion, such as relief or amazement. whew interj an exclamation of relief, surprise, disbelief, or weariness !). Why include the menus? It's not to explain that you can eat 20 peanuts on one diet and 28 on another, but to show what changes when you move from a higher-carb to a higher-protein or higher-unsaturated-fat diet. Each menu is for a person who needs about 2,100 calories a day. That means most sedentary men and women. (Exceptions: women over 30 need only 1,800 calories, men 30 or younger need 2,400 calories.) Active people need an extra 400 to 800 calories a day. Tips to increase carbs * Eat 1-2 servings of fruit at every meal and have an extra serving at breakfast. * Eat 2-3 servings of vegetables at lunch and dinner. * Eat 1 serving of fat-free or low-fat dairy (milk, yogurt, or cheese) at two meals and occasionally at a third meal or snack. * Use whole grains rather than refined grains The introduction to this article provides insufficient context for those unfamiliar with the subject matter. Please help [ improve the introduction] to meet Wikipedia's layout standards. You can discuss the issue on the talk page. as often as possible. * Eat 1 serving of legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l , nuts, seeds, tofu, or whole, high-protein grains (like bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul or millet millet, common name for several species of grasses cultivated mainly for cereals in the Eastern Hemisphere and for forage and hay in North America. The principal varieties are the foxtail, pearl, and barnyard millets and the proso millet, called also broomcorn millet ), or lean meat, fish, or poultry with skin removed in at least two meals each day. * Eat 1 serving of fat-free or low-fat dairy (milk, yogurt, or cheese) at three meals or at two meals and a snack. * Use egg whites or egg substitutes at breakfast, in other meals, and in recipes. * Top whole-grain cereal with 1 ounce of unsalted nuts. * Spread unsalted peanut butter on whole-grain toast. * Add different kinds of beans to salads, recipes, and main dishes. * Try vegetarian meat Vegetarian Meat was an alternative rock band formed in 1990 in Dayton, Ohio by Alex McAulay, Manish Kalvakota, Dennis Cleary and Matt Cleary. Signed by the No.6 Records label in 1992, while the band was still in high school, they released three 7" singles. substitutes in sandwiches, salads, mixed dishes like chili (language) CHILI - D.L. Abt. A language for systems programming, based on ALGOL 60 with extensions for structures and type declarations. ["CHILI, An Algorithmic Language for Systems Programming", CHI-1014, Chi Corp, Sep 1975] , and as main course entrees. * To keep a lid on calories, limit desserts to 3 small servings per week or less, and limit added fats and oils to 4 teaspoons per day. Tips to increase unsatured fat * Have 1 teaspoon per day of olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. or margarine made with canola or olive oil on bread at lunch. * Have 1 or 2 tablespoons of salad dressing (made with olive or canola oil) and vinegar in salads each day. * Add 1 teaspoon of margarine made with olive or canola oil to vegetables at dinner. * Use olive or canola oil to saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. vegetables and add to recipes. * To keep a lid on calories, limit desserts to 2 small servings per week or less (that's equal to 2 teaspoons of sugar per day) and limit grains to 4 servings per day. * Have 1 ounce of unsalted nuts or seeds as a snack or on cereals. One ounce means about: 22 almonds, 28 peanuts, 20 pecans, 45 pistachios, 10 walnuts, or 1/4 cup sunflower sunflower, any plant of the genus Helianthus of the family Asteraceae (aster family), annual or perennial herbs native to the New World and common throughout the United States. seeds HEALTHY COOK Omni Recipes You'll need these two recipes to follow the sample diets on page 6. So far, no other OmniHeart recipes have been published. However, you can find recipes and eating plans for the original DASH-Sodium (higher-carb) diet on the Internet (www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm). Or call the National Institutes of Health at (301)592-8573 to order a copy of the DASH Eating Plan for $3.50. From 20-Minute Chicken Creole and Scallop scallop or pecten, marine bivalve mollusk. Like its close relative the oyster, the scallop has no siphons, the mantle being completely open, but it differs from other mollusks in that both mantle edges have a row of steely blue "eyes" and Kabobs to New Orleans New Orleans (ôr`lēənz –lənz, ôrlēnz`), city (2006 pop. 187,525), coextensive with Orleans parish, SE La., between the Mississippi River and Lake Pontchartrain, 107 mi (172 km) by water from the river mouth; founded Red Beans and Summer Vegetable Spaghetti, you can try out the Heart Healthy Recipes, and then replace some of the carbs with good protein or good fats.
Omni Chili
with Tofu
3/4 cup frozen carrot coins
1 15-oz. can Eden No Salt Added
Kidney Beans (or 2 cups cooked
kidney beans)
2 14 1/2-oz. cans diced tomatoes
1/3 cup frozen (or fresh) green bell
peppers
1/3 cup frozen (or fresh) chopped onions
1 15-oz. can Eden No Salt Added
Chickpeas (or 2 cups cooked
chickpeas)
1/2 tsp. safflower oil
1 pkg. McCormick Chili Seasoning
1 lb. extra-firm tofu
Add all the ingredients except the tofu to a
large sauce pot. Remove the tofu from the
container and blot with a paper towel. Chop
into 1/4"-1/2" squares. Bring the ingredients to
a boil and add the tofu. Cover and simmer
for 20 minutes. Let cool for 15 minutes with
the cover on before serving. Makes 15 servings.
PER SERVING (3/4 cup)
Calories: 100 Sodium: 170 mg
Total Fat; 3 g Cholesterol: 0 mg
Sat Fat: 0 g/Trans Fat: 0 g Carbohydrates; 14g
Fiber: 5 g Protein: 7 g
Omni Bulgur
Wheat Salad
1 1/3 cups white onion, chopped
1/3 cup green bell pepper, chopped
2 tsp. olive oil
3/4 cup bulgur wheat, dry
1/3 cup blanched slivered almonds
1/2 cup raisins
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1/8 tsp. ground black pepper
3/4 cup low-sodium chicken broth
1 1/2 cups water
1 1/2 cups Italian plum or Roma tomatoes,
chopped
1/8 tsp. dried parsley
Heat the olive oil over medium heat in a
saucepan. Saute the onion and green pepper
until the onions are translucent. Add the
bulgur, almonds, raisins, and spices. Add the
broth and water and bring to a boil. Reduce
the heat to low and simmer until the bulgur
is tender, about 20 minutes. Stir in the
chopped tomatoes and parsley. Let cool for
15 minutes before serving. Makes 8 servings.
PER SERVING (1/2 cup)
Calories: 120 Sodium: 50 mg
Total Fat; 3 g Cholesterol; 0 mg
Sat Fat: 0 g /Trans Fat: 0 g Carbohydrates: 20 g
Fiber: 4 g Protein: 3 g
Drop after 6 weeks on each diet
Higher-
Starting Higher- Higher- Unsaturated-
Level Carb Protein Fat
Systolic Blood Pressure
People with 147 -13 -16 -16
hypertension
(140-159)
People with 128 -7 -8 -8
prehypertension
(120-139)
LDL ("bad") cholesterol
People with elevated 157 -20 -24 -22
LDL (130 or higher)
People without 105 -4 -6 -5
elevated LDL
(below 130)
HDL ("good") cholesterol 50 -1 -3 0
Triglycerides 102 0 -16 -9
Estimated 10-year risk -20% -30% -30%
of heart disease *
* Based on Framingham Risk Score (for women) and PROCAM (for men).
Source: JAMA 294: 2455, 2007.
Food Examples of 1 Serving
Grains & grain products 1 slice bread
1/2 cup dry cereal
1/2 cup cooked rice, pasta, or cereal
Vegetables 1 cup raw leafy vegetables
1/2 cup raw non-leafy vegetables
1/2 cup cooked vegetables
3/4 cup vegetable juice
Fruits 1/2 cup fruit juice
1 medium fruit
1/2 cup fresh, frozen, or canned fruit
1/4 cup dried fruit
Low-fat or 1 cup fat-free or 1% milk
fat-free 1 cup low-fat yogurt
dairy foods 1 1/2 oz. low-fat or light cheese
Meats, poultry, 1 oz. broiled or roasted lean meat,
& fish skinless poultry, or seafood
Nuts, seeds, & 1/2 cup cooked beans
beans 1/3 cup nuts
2 Tbs. sunflower seeds
Added fats, 1 tsp. oil or soft margarine
oils, & 1 tsp. regular mayonnaise
salad 1 Tbs. low-fat mayonnaise
dressings 1 Tbs. regular salad dressing
2 Tbs. light salad dressing
Snacks & sweets 1 tsp. maple syrup, sugar, jelly, or jam
1 gingersnap
1 vanilla wafer
HIGHER-CARB
Breakfast
1 cup orange juice with calcium
1 slice whole-grain bread
1 Tbs. jelly
2 tsp. margarine
no egg substitute
no veggie sausage
1 large banana
1 cup low-fat milk
Lunch
1 1/2 cup Omni
Chili with
Tofu * with:
1 1/2 tsp. safflower oil &
1 1/2 tsp. canota oil
1 1/2 oz. tortilla chips
3/4 cup Omni Bulgur
Wheat Salad *
2 Fig Newtons
1/2 cup pears in juice
1 cup low-fat milk
1/2 cup apple juice
Dinner
6 oz. cod fillet with:
1 Tbs. olive oil
1 Tbs. plain bread crumbs
1 tsp. lemon juice
1/3 cup steamed spinach
1/2 cup carrots
3 tsp. margarine
1 small dinner roll
2 small Peppermint Patties
Snack
1/2 cup apple juice
trail mix (20
unsalted peanuts &
1 1/2 Tbs. raisins)
no pudding
HIGHER-PROTEIN
Breakfast
1/2 cup orange juice
1 slice light bread
1 1/2 Tbs. peanut butter
1 tsp. margarine
1/2 cup scrambled egg substitute
3 links Morningstar Farms
vegetarian sausage
no banana 1 small banana
1 cup fat-free milk
Lunch
2/3 cup Omni Chili
with Tofu * with:
3/4 oz. Cabot light cheddar
cheese
3/4 oz. tortilla chips
3/4 cup Omni Bulgur Wheat Salad *
2 Fig Newtons
1/2 cup pears in juice
1 cup fat-free milk
no apple juice
Dinner
6 oz. cod fillet with:
1 tsp. olive oil
1 Tbs. plain bread crumbs
1 tsp. lemon juice
no spinach
3/4 cup carrots
2 tsp. margarine
1 slice bread
1 small Peppermint Pattie
Snack
1/2 cup apple juice
28 unsalted peanuts
1/2 cup chocolate pudding
HIGHER-UNSATURATED-FAT
Breakfast
2/3 cup orange juice with calcium
1 slice whole-grain bread
1 Tbs. diet jelly
2 tsp. margarine
no egg substitute
no veggie sausage
1 small banana
1 cup low-fat milk
Lunch
1/2 cup Omni Chili
with Tofu * with:
5 tsp. canota oil
1/2 oz. Cabot light cheddar cheese
12 medium ripe olives
1 oz. tortilla chips
1/2 cup Omni Bulgur Wheat Salad *
1 oz. unsalted peanuts
1/2 cup pears in juice
no milk
no apple juice
Dinner
6 oz. cod fillet with:
1 Tbs. olive oil
1 Tbs. plain bread crumbs
1 tsp. lemon juice
2/3 cup steamed spinach with
1 1/2 tsp. safflower oil
2/3 cup carrots
4 tsp. margarine
1 small dinner roll
1 small Peppermint Pattie Snack
Snack
1 medium banana
no nuts
1/2 cup fat-free yogurt
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