Index

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

Food Certification Program

American Heart Association

contact information

food label heart-check marks

research projects and findings

appetizers and snacks

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

apple(s)

artichoke(s)

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

Creamy Artichoke Dressing

Asian restaurants

asparagus

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

atherosclerosis

avocado(s)

Tomatillo-Avocado Dressing

B

bacon, cholesterol and fat in

baking

bananas

Bananas Foster Plus

bar cookies

barley

basil

basmati rice, cook’s tip on

bean(s)

Broiled Vegetables, White Beans, and Tomatoes with Feta

canned, buying

green beans, cook’s tip on

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

Roasted Potato and Chicken Salad with Greek Dressing

beef

cook’s tips on, 5.1, 6.1

Elegant Beef Tenderloin

Meat Loaf with Apricot Glaze

Marinated Steak

beets

Beets in Orange Sauce

bell pepper(s)

Broiled Vegetables, White Beans, and Tomatoes with Feta

berry(ies)

Sangria-Style Pomegranate Coolers

beverages

Chocolate Cappuccino

Orange-Strawberry Froth

Spiced Apple Cider

blackberries

black-eyed pea(s)

borderline-high risk levels

blood cholesterol

desirable levels

effect of dietary fats on, fm1.1, app1.1

function of, in body, fm1.1, app4.1

high risk levels

triglyceride levels, fm1.1, app4.1

VLDL levels

see also HDL; LDL

blood glucose levels

blood pressure, fm1.1, fm1.2, app5.1

blueberries

blue cheese

body mass index (BMI)

bok choy

bouillon, heart-healthy substitutes

bouquet garni, cook’s tip on

braising

bread(s)

see also tortilla(s)

breakfast dishes

Zucchini Bread

broccoli

Broiled Vegetables, White Beans, and Tomatoes with Feta

broiling

broth

brownies

brussels sprouts

Roasted Brussels Sprouts

bulgur

butter

cholesterol in, fm1.1, app1.1

dietary fats in, fm2.1, app1.1

low-fat or fat-free, buying

buttermilk

butternut squash

C

cabbage

bok choy, cook’s tip on

cake

Orange Angel Food Cake

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

calories, fm1.1, fm1.2, app1.1

canola oil, fats in

cantaloupe

caper(s)

carbohydrates

carrot(s)

Apple-Lemon Carrots

catfish

celery, weight and volume equivalents

cereal

Cheddar cheese

cheese

Broiled Vegetables, White Beans, and Tomatoes with Feta

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

Chicken Breasts Stuffed with Ricotta and Goat Cheese

cholesterol in, fm1.1, app1.1

Yogurt Cheese

see also cottage cheese; cream cheese

cheesecakes

chicken

Chicken and Spinach Enchilada Soup

Chicken Breasts Stuffed with Ricotta and Goat Cheese

Chicken with Mushroom-Sherry Sauce

Chicken with Mustard and Herbs

Chicken with Spicy Black Pepper Sauce

Garlic Chicken Fillets in Balsamic Vinegar

Herbed Chicken Salad

Roasted Potato and Chicken Salad with Greek Dressing

chile peppers

Jícama and Grapefruit Salad with Ancho-Honey Dressing

chocolate

Chocolate Cappuccino

cholesterol. See blood cholesterol; dietary cholesterol

chutney

cilantro

cocoa butter, fats in

coconut

saturated fats in

coconut oil, fats in, fm2.1, app1.1

cod

coffee

Chocolate Cappuccino

coffeecake

cookies and bars

lower-fat cooking methods

cooking sprays

cooking strategies, heart-healthy

fish

ingredient substitutions

soups, sauces, and gravies

vegetables

cooking techniques, heart-healthy

using nonstick cookware

cook’s tips

beef silver skin, removing

beef steaks, buying

beets, handling

bell peppers, roasting

bok choy, preparing

bouquet garni, preparing

broth, defatting

bulgur, buying

butternut squash, preparing

canned nectar, buying

chile peppers, handling

curry paste, buying

fish sauce, storing

five-spice powder, buying

fruit, dried, cutting up

garam masala, cooking with

garlic, roasted, serving ideas

gingerroot, working with

green beans, freezing

herbs, preparing spread with

herbs, storing

jícama, buying and storing

mangoes, cutting

meat thermometers

mushrooms, rehydrating

mussels, preparing

nuts, dry-roasting

orange-flower water, buying

panko, buying

peppercorns, varieties of

poppy seeds, storing

poultry, skinning

quinoa, buying

rice, basmati, flavor of

rice, jasmine, flavor of

risotto, cooking

sesame oil, buying

sesame seeds, storing

silver skin, removing

smoked paprika, about

smoked salmon, buying

spices, storing

trout, buying

turmeric, adding to recipes

corn

cornflake cereal

cornmeal

corn oil, fats in

cottage cheese

Zesty Potato Skins

Grilled Portobello Mushrooms with Couscous and Greens

couscous

cranberries

cream

cream cheese

Creamy Artichoke Dressing

Tomato Bursts

Creamy Herb Dressing

cucumber(s)

curry

curry paste, cook’s tip on

D

dairy products

cholesterol in, fm1.1, fm1.2

see also specific types

desserts

Apple-Raisin Sauce

Apple-Rhubarb Crisp

Bananas Foster Plus

Orange Angel Food Cake

Strawberries Romanoff

Strawberry Margarita Ice

drinking alcohol in moderation

diabetes

dietary cholesterol

food sources of, fm1.1, fm1.2, fm2.1, app1.1

limiting daily intake of

on nutrition labels, app1.1, app1.2

dietary strategies, heart-healthy

core nutrition concepts

exercising portion control

including stanols and/or sterols

increasing omega-3 fatty acids

increasing soluble fiber

limiting dietary fats

limiting sodium

making healthy food choices

sample food log

striving for balance and variety

dining out strategies,

acquiring nutrition information

Asian restaurants

fast-food restaurants

Italian restaurants

Mexican restaurants

dips and spreads

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

Zucchini Spread

E

eggplant

eggs and egg substitutes

egg yolks, saturated fat in

egg whites, protein in

egg yolks, cholesterol in, fm1.1, fm2.1, app1.1

heart-healthy substitutes, fm2.1, app2.1

servings per week

Elegant Beef Tenderloin

enchiladas

entrées (meat)

Elegant Beef Tenderloin

Meat Loaf with Apricot Glaze

Marinated Steak

Pork with Savory Sauce

Spicy Baked Pork Chops

entrées (poultry)

Chicken Breasts Stuffed with Ricotta and Goat Cheese

Chicken with Mushroom-Sherry Sauce

Chicken with Mustard and Herbs

Chicken with Spicy Black Pepper Sauce

Garlic Chicken Fillets in Balsamic Vinegar

entrées (seafood)

Halibut Kebabs

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

Poached Fish in Asian Broth

Tilapia Piccata

entrées (vegetarian)

Broiled Vegetables, White Beans, and Tomatoes with Feta

Grilled Portobello Mushrooms with Couscous and Greens

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

exercise, fm1.1, fm1.2, app5.1

F

fajitas

fast-food restaurants

fats, cooking and baking

best choices for, fm2.1, fm2.2, app1.1

high in cholesterol

high in saturated fats, fm2.1, app1.1

high in trans fats

types of fat in, fm2.1, app1.1

types to avoid, fm2.1, app1.1

fats, dietary

in cooking oils and fats, fm2.1, fm2.2, app1.1

limiting daily intake of

monounsaturated, fm2.1, fm2.2

on nutrition labels

omega-3 fatty acids, fm1.1, fm2.1

polyunsaturated, fm2.1, fm2.2

saturated, fm1.1, fm1.2, fm2.1, fm2.2, app1.1, app1.2

trans fats, fm1.1, fm1.2, fm2.1, fm2.2, app1.1, app1.2

feta cheese

Broiled Vegetables, White Beans, and Tomatoes with Feta

fiber, fm1.1, app1.1

fish

canned tuna, buying

cholesterol in, fm1.1, fm1.2, fm2.1

environmental contaminants in

Halibut Kebabs

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

omega-3 fatty acids in, fm1.1, fm2.1

Poached Fish in Asian Broth

serving size, fm2.1, fm2.2

servings per day, fm2.1, fm2.2

smoked salmon, cook’s tip on

Tilapia Piccata

trout, cook’s tip on

fish sauce, cook’s tip on

see also shellfish

fish oil supplements

five-spice powder, cook’s tip on

food labels. See nutrition labels

Fresh Fruit Salad with Poppy Seed and Yogurt Dressing

frittata

fruit(s)

buying, tips for

Fresh Fruit Salad with Poppy Seed and Yogurt Dressing

dried, cook’s tip on

garam masala, cook’s tip on

see also specific fruits

G

garlic

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

Garlic Chicken Fillets in Balsamic Vinegar

Gazpacho Dressing

gender, and heart disease, fm1.1, app5.1

ginger

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

gnocchi

Canapés with Roasted Garlic, Artichoke, and Chèvre Spread

goat cheese

Chicken Breasts Stuffed with Ricotta and Goat Cheese

Golden Rice

grains

bulgur, cook’s tip on

quinoa, cook’s tip on

whole grains, about

whole grains, buying

whole grains, fiber in

see also cornmeal; oats; rice

grapefruit

Jícama and Grapefruit Salad with Ancho-Honey Dressing

gravy, heart-smart cooking tips

green bean(s)

Roasted Potato and Chicken Salad with Greek Dressing

greens

Grilled Portobello Mushrooms with Couscous and Greens

Swiss Chard with Hot-Pepper Sauce

see also cabbage; spinach

grilled dishes

Grilled Portobello Mushrooms with Couscous and Greens

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

grilling

H

halibut

Halibut Kebabs

omega-3 fatty acids in

ham

Risk Assessment checklist

HDL (high-density lipoprotein)

and heart disease

levels of, fm1.1, fm1.2, app4.1

low, causes of, fm1.1, app4.1

in overweight people, fm1.1, app4.1

raising, with exercise

heart attacks, app4.1, app5.1

heart disease risk factors

age, fm1.1, app5.1

diabetes

excess weight, fm1.1, fm1.2, app5.1

gender, fm1.1, app5.1

heredity, fm1.1, app5.1

high blood pressure, fm1.1, app5.1

high cholesterol, fm1.1, app5.1

identifying

metabolic syndrome

physical inactivity, fm1.1, fm1.2, app5.1

smoking, fm1.1, app5.1

heart-healthy cooking techniques

using nonstick cookware

heart-healthy cooking strategies

fish

ingredient substitutions

lower-fat cooking methods

soups, sauces, and gravies

vegetables

heart-healthy diet

core nutrition concepts

drinking alcohol in moderation

exercising portion control

including stanols and/or sterols

increasing omega-3 fatty acids

increasing soluble fiber

limiting dietary fats

limiting sodium

making healthy food choices

sample food log

striving for balance and variety

herb(s)

bouquet garni, cook’s tip on

cook’s tip on, 5.1, 8.1

Creamy Herb Dressing

Herbed Chicken Salad

heredity, and heart disease, fm1.1, app5.1

high blood pressure, fm1.1, fm1.2, app5.1

Home-Fried Potatoes

horseradish

hypertension

I

ice cream

ingredients

in nutrition analyses

Italian-Style Zucchini Slices

Italian restaurants

J

jasmine rice, cook’s tip on

jícama

Jícama and Grapefruit Salad with Ancho-Honey Dressing

K

lamb, cholesterol and fat in

L

lard, cholesterol and fat in

LDL (low-density lipoprotein)

borderline-high risk levels of, fm1.1, app4.1

and heart disease risk, fm1.1, app4.1

high risk levels of, fm1.1, app4.1

lowering, effect of, fm1.1, app4.1

lowering, with diet

lowering, with exercise

lowering, with weight loss

near optimal levels of, fm1.1, app4.1

optimal levels of, fm1.1, app4.1

in overweight people

role of, in body

very high risk levels of, fm1.1, app4.1

legumes

buying, tips for

see also bean(s)

lemon(s)

lentil(s)

lettuce

lime(s)

Strawberry Margarita Ice

lipoproteins

see also blood cholesterol

liquid or soft margarine, fm2.1, app2.1

M

mango(es)

margarine

buying

fat-free, note about

liquid or soft, fm2.1, app2.1

stick, saturated fats in

Marinated Steak

meat

cholesterol in, fm1.1, fm1.2, fm2.1

lamb, cholesterol and fat in

processed, note about

serving size, fm2.1, fm2.2

servings per day, fm2.1, fm2.2

see also beef; pork

Meat Loaf with Apricot Glaze

meat thermometers, cook’s tip on

melon

meringues

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

metabolic syndrome

Mexican restaurants

microwave cooking

milk

cholesterol in, fm1.1, app1.1

monounsaturated fats, fm2.1, fm2.2

mozzarella cheese

muffins

mushroom(s)

Chicken with Mushroom-Sherry Sauce

Grilled Portobello Mushrooms with Couscous and Greens

Warm Mushroom Salad

mussels

Chicken with Mustard and Herbs

mustard

nectar, canned, cook’s tip on

N

noodles

American Heart Association heart-check mark on

nutrition analyses

nutrition labels

calories per serving on

FDA descriptors (key words) on

ingredient list on

nutrient values on

percent of DV (daily value) on

trans fat values on

nuts

calories in

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

unsaturated fats in

O

oats

Apple-Rhubarb Crisp

obesity, fm1.1, fm1.2, app5.1

oils, cooking

best choices for, fm2.1, fm2.2

high in saturated fats

unsaturated, types of

okra

olive oil, fats in

olive(s)

Roasted Potato and Chicken Salad with Greek Dressing

onions, weight and volume equivalents

Tomato Bursts

omega-3 fatty acids, fm1.1, fm2.1

orange-flower water, cook’s tip on

orange(s)

Beets in Orange Sauce

Fresh Fruit Salad with Poppy Seed and Yogurt Dressing

Orange Angel Food Cake

Orange-Strawberry Froth

Oven-Fried Green Tomatoes with Poppy Seeds

P

palm kernel oil, fats in

palm oil, fats in

pancake(s)

paprika, smoked, cook’s tip on

panko, cook’s tip on

Parmesan cheese

pasta

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

see also couscous; noodles

peach(es)

Bananas Foster Plus

peanut butter

pears

peas

pecan(s)

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

peppercorns, cook’s tip on

peppers. See bell pepper(s); chile peppers

piecrust

pineapple

pine nuts

plant sterols and stanols

plums, dried

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

plums, fresh

Poached Fish in Asian Broth

poaching

Sangria-Style Pomegranate Coolers

polyunsaturated fats, fm2.1, fm2.2

pomegranate juice

poppy seeds

pork

Pork with Savory Sauce

Spicy Baked Pork Chops

see also ham

portion control

potato(es)

Roasted Potato and Chicken Salad with Greek Dressing

Home-Fried Potatoes

Sweet Potatoes in Creamy Cinnamon Sauce

Zesty Potato Skins

poultry

cholesterol in, fm1.1, fm1.2, fm2.1

serving size, fm2.1, fm2.2

servings per day, fm2.1, fm2.2

see also chicken; turkey

prehypertension

protein, fm2.1, fm2.2, app1.1

puddings

pumpkin

Q

quesadillas

quinoa

R

radishes

raisin(s)

Apple-Raisin Sauce

raspberries

ravioli

ingredient weight and volume equivalents

recipes

lower-fat cooking methods

nutrition analyses

Mesquite-Grilled Red Snapper with Gingered Black Bean Salsa

red snapper

restaurant meals

rhubarb

Apple-Rhubarb Crisp

rice

cook’s tips on, 5.1, 8.1

Golden Rice

Chicken Breasts Stuffed with Ricotta and Goat Cheese

ricotta cheese

risk factors for heart disease

age, fm1.1, app5.1

diabetes

excess weight, fm1.1, fm1.2, app5.1

gender, fm1.1, app5.1

heredity, fm1.1, app5.1

high blood pressure, fm1.1, app5.1

high cholesterol, fm1.1, app5.1

identifying

metabolic syndrome

physical inactivity, fm1.1, fm1.2, app5.1

Risk Assessment checklist

smoking, fm1.1, app5.1

risotto

Roasted Potato and Chicken Salad with Greek Dressing

Roasted Brussels Sprouts

roasting

Creamy Artichoke Dressing

S

salad dressings

Creamy Herb Dressing

Gazpacho Dressing

Tomatillo-Avocado Dressing

salads

Fresh Fruit Salad with Poppy Seed and Yogurt Dressing

Jícama and Grapefruit Salad with Ancho-Honey Dressing

Herbed Chicken Salad

Roasted Potato and Chicken Salad with Greek Dressing

Warm Mushroom Salad

salmon

omega-3 fatty acids in

smoked salmon, cook’s tip on

Gingered Black Bean Salsa

salsa

Cinnamon-Apple Salsa

Fresh Salsa

Italian Salsa

Mango-Pear Salsa

salt, heart-healthy substitutes, app2.1, app2.2

sandwiches

Sangria-Style Pomegranate Coolers

saturated fats

consistency of

in cooking oils and fats

effect on blood cholesterol

food sources of, fm2.1, app1.1

limiting daily intake of, fm1.1, fm1.2

on nutrition labels, app1.1, app1.2

sauces and salsa

Apple-Raisin Sauce

Artichoke-Horseradish Sauce

Gingered Black Bean Salsa

scallops

seafood. See fish; shellfish

seeds

poppy seeds, cook’s tip on

sesame seeds, cook’s tip on

unsaturated fats in

serum cholesterol. See blood cholesterol

serving sizes, fm1.1, fm2.1, fm2.2

sesame oil, cook’s tip on

sesame seeds, cook’s tip on

shellfish

cholesterol in, fm1.1, fm1.2, fm2.1, fm2.2

environmental contaminants in

mussels, cook’s tip on

shortening, trans fats in

serving size, fm2.1, fm2.2

servings per day, fm2.1, fm2.2

shopping strategies

shrimp

side dishes

Apple-Lemon Carrots

Beets in Orange Sauce

Golden Rice

Home-Fried Potatoes

Italian-Style Zucchini Slices

Oven-Fried Green Tomatoes with Poppy Seeds

Roasted Brussels Sprouts

Sweet Potatoes in Creamy Cinnamon Sauce

Swiss Chard with Hot-Pepper Sauce

silver skin, cook’s tip on

Wilted Spinach

Yellow Squash Sauté

Silky Winter-Squash Soup

smoked paprika, cook’s tip on

smoked salmon

smoking, and heart disease, fm1.1, app5.1

sodium

limiting intake of

on nutrition labels

salt substitutes, app2.1, app2.2

sorbet

soufflé

soup

Chicken and Spinach Enchilada Soup

Silky Winter-Squash Soup

see also stew

Spiced Apple Cider

bouquet garni, cook’s tip on

spices

storing, cook’s tip on

Spicy Baked Pork Chops

Chicken and Spinach Enchilada Soup

spinach

Wilted Spinach

spreads. See dips and spreads

squash

butternut, cook’s tip on

Silky Winter-Squash Soup

Yellow Squash Sauté

see also zucchini

squid, cholesterol in

stanols

stew

stir-fried dishes

stir-frying

strata

strawberry(ies)

Orange-Strawberry Froth

Strawberries Romanoff

Strawberry Margarita Ice

strokes

causes of

risk factors

warning signs of

Sweet Potatoes in Creamy Cinnamon Sauce

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

Swiss Chard with Hot-Pepper Sauce

T

tacos

tart

thermometers, meat, cook’s tip on

tilapia

Tilapia Piccata

tofu

Tomatillo-Avocado Dressing

tomato(es) and tomato sauce

Broiled Vegetables, White Beans, and Tomatoes with Feta

Oven-Fried Green Tomatoes with Poppy Seeds

Penne and Cannellini Bean Casserole with Sun-Dried Tomatoes

tomato sauce, heart-healthy substitutes

Tomato Bursts

tomato juice

Gazpacho Dressing

tortilla(s)

effect on blood cholesterol

trans fats

creation of

food sources of, fm2.1, app1.1

limiting daily intake of, fm1.1, fm1.2

listed on nutrition labels, fm2.1, app1.1, app1.2

triglycerides, fm1.1, app4.1

trout

tuna

canned, buying

omega-3 fatty acids in

turkey

buying, note about

turmeric, cook’s tip on

U

unsaturated oils

V

vegetable oils

vegetable(s)

Broiled Vegetables, White Beans, and Tomatoes with Feta

buying, tips for

vegetable shortening, trans fats in

see also specific vegetables

vinaigrettes

VLDL (very low-density lipoprotein)

W

waist measurement, fm1.1, fm1.2

walnuts, weight and volume equivalents

Warm Mushroom Salad

weight, excess

effect on HDL

effect on LDL

and heart disease risk, fm1.1, app5.1

obesity, fm1.1, fm1.2, app5.1

reducing, with diet

reducing, with exercise

reducing, with portion control

wheat berry(ies)

whipping cream, heart-healthy substitutes

wild rice

Wilted Spinach

Y

yogurt

Fresh Fruit Salad with Poppy Seed and Yogurt Dressing

Sweet-Spice Vanilla Dip with Dried Plums and Almonds

Strawberries Romanoff

Yogurt Cheese

Z

Zesty Potato Skins

zucchini

Broiled Vegetables, White Beans, and Tomatoes with Feta

Italian-Style Zucchini Slices