Book Available Today!

Today is publication day!

My new book, The Low Cholesterol Cookbook and Action Plan: 4 Weeks to Cut Cholesterol and Improve Heart Health, is now available in bookstores!

Callisto Media hired me to write about cholesterol based on this blog: I wrote all the cholesterol content (including what cholesterol is, why it’s a problem, and how to lower it with diet and exercise) and the recipes were written by a cardiac dietician. What’s it about, exactly? Well, here’s the description included on the Barnes & Noble and Amazon sites:

“With an easy-to-follow 4-week program, this low cholesterol cookbook will help you lower cholesterol naturally, with food and exercise. This low cholesterol cookbook delivers comprehensive recipes and a proactive meal plan to help you eliminate bad fats without losing the flavors your heart loves.

Go beyond your basic low cholesterol cookbook with The Low Cholesterol Cookbook and Action Plan. Accessible and up-to-date, this low cholesterol cookbook offers:

  • A 4-Week Meal Plan getting you started on the right path to lower cholesterol
  • 120 Recipes featuring heart-healthy versions of your favorite meals, from Banana-Oat Pancakes to Honey Mustard Chicken and Flourless Chocolate Cookies
  • 30 minutes or less of preparation per recipe

This low cholesterol cookbook includes tips for shopping and creating food lists, plus suggestions for exercise and more. Start your heart-healthy lifestyle with the proactive diet and meal plan from The Low Cholesterol Cookbook and Action Plan.”

So if you are interested in easy to understand information about cholesterol along with a plan and recipes to help you lower it naturally — please give my book a whirl!

Many thanks to those who have already purchased.  And if you haven’t yet purchased, it’s now available nationwide.You can find it with cookbooks at Barnes & Noble:

 

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Are You Inadvertently Raising Your Heart Disease Risk?

Many people know that eating a lot/too much salt increases blood pressure and heart disease risk. I never paid much attention to this warning because I don’t over-salt my food and don’t even care for salty snacks.

I thought I was in the clear.

I was wrong.

It was while writing my new book, The Low Cholesterol Cookbook and Action Plan: 4 Weeks to Cut Cholesterol and Improve Heart Health, that I found I was inadvertently increasing my heart disease risk with salt. Millions of Americans (including me) unintentionally eat far too much salt because of prepared/processed food and restaurants. Here’s what I learned and included in my book:

“The Centers for Disease Control and Prevention (CDC) report that “More than 75 percent of sodium Americans consume comes from processed and restaurant foods—not the salt shaker.” This is vital, because too much salt leads to high blood pressure, and having both high blood pressure and high cholesterol significantly increases heart disease risk. The AHA recommends the following amounts: No more than 2,300 milligrams (mg) a day for most adults. Ideally, no more than 1,500 mg per day for most adults.”

After a lot of research, I found that almost any meal you eat out will nearly guarantee you’ll go over 2,300 mg of salt in a day.

Sheesh.

The CDC posted this infographic highlighting the highest-salt foods in restaurants (in my book I include a list of what to order/not order at popular chain restaurants). The CDC advises both cooking at home more often and asking about sodium when eating out. While the ranges on the “Top 6” of this chart vary widely, it’s a safe bet to assume salt levels for most restaurant food you’ll encounter will be at the middle or high end, so it’s important to ask about salt in the preparation.
Reducing Sodium: From Menu to Mouth. Excess sodium can lead to high blood pressure, a major contributor to heart disease and stroke. Home prepared meals have less sodium than meals prepared in fast food or sit down restaurants. What Can You Do? Ask for sodium content before ordering, or check online before eating out. Home prepared meals have less sodium per calorie than meals prepared in fast food or sit down restaurants, on average.Food from fast food restaurants contains 1,848 mg sodium per 1,000 calories, on average. Food from sit-down restaurants contains 2,090 mg sodium per 1,000 calories, on average. The U.S. Dietary Guidelines recommend limiting sodium to less than 2,300 mg/day, and about 6 in 10 adults should further limit sodium to 1,500 mg/day*. Choose wisely to stay under 2,300 mg**. Top 6 Sources of Sodium from Restaurant Foods1,2: 1. 170 to 7,260mg sodium per sandwich. 2. 393 to 4,163mg sodium per slice of pizza containing meat. 3. 200 to 2,940 mg per burger. 4. 62 to 7,358 mg sodium per chicken entrée). 5. 250 to 4,870 mg per Mexican entrée. 6. 4 to 4,530 mg sodium per salad)* *Refers to those age 51 and older, and those of any age with high blood pressure, diabetes, or chronic kidney disease. ** Averages are for 2012–2013. 1 IOM Strategies to Reduce Sodium Intake in the United States. 2 Sodium content was determined using MenuStat.org. Department of Health and Human Services, Centers for Disease Control and Prevention.

While I like to cook, sometimes (often) I don’t have the time or energy, so for me seeing pizza on this list was distressing. For years, I’ve thought my non-meat pizza, “light on the cheese” was a relatively heart-healthy choice, but both pizza dough and jarred sauces are/can be quite high in sodium.

When you are craving pizza and have the time to make it at home, try a homemade pizza. An easy, quick, delicious whole-wheat pizza is a great lower-salt option, with an extra bonus that it’s higher in cholesterol-lowering fiber than ‘regular’ pizza. Get the easy recipe and read more about how traditional pizza dough has DOUBLE the salt of whole-wheat pizza dough in my post, Whole Wheat Vegetarian Pizza.

And next time you are combing a restaurant menu for a low cholesterol (low in saturated fat) option, also check on salt levels. You may have to ask your server for lower salt options, but that’s a small price to pay for not exceeding the recommended daily salt intake in a single meal!

Rockridge Press has published The Low Cholesterol Cookbook & Action Plan in both traditional book and electronic formats. Click links below to link to the book on Amazon:

Paperback The Low Cholesterol Cookbook and Action Plan: 4 Weeks to Cut Cholesterol and Improve Heart Health

Kindle:  The Low Cholesterol Cookbook and Action Plan: 4 Weeks to Cut Cholesterol and Improve Heart Health

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