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TAKE CARE OF YOUR HEART!
   Heart disease is the number one cause of death and disability in the United States. At least half of all American deaths are due to heart attacks (approximately one per minute). Scientific studies have shown that diets high in saturated fat and cholesterol adversely affect health by predisposing people to heart disease, obesity and certain types of cancer. On the other hand, it has been shown that diets lower in fat and high in dietary fiber reduce blood cholesterol and blood pressure, lower elevated blood sugar levels in persons with diabetes, and improve health and well-being.
   Cholesterol is a waxy substance used by the body to manufacture: (1) certain hormones which control the body’s metabolism, (2) bile acids which aid in fat digestion, and (3) cell membranes, the outer boundaries of each cell of the body, which help to maintain the delicate chemical balance required for normal bodily functions. Although cholesterol is essential for life, our bodies produce sufficient quantities to meet our physiological needs. In other words, if we never ate a single milligram of cholesterol we would not suffer from a deficiency!
   There are two types of cholesterol; Dietary cholesterol is cholesterol that is in the food you eat. It is present only in foods of animal origin (e.g., meat, poultry, fish, and dairy products), not in foods of plant origin (e.g., vegetables, vegetable oil, fruits and grains). Dietary cholesterol, like saturated fat, tends to raise blood cholesterol. It has been estimated that dietary cholesterol raises serum cholesterol by 8-10 mg per 100-mg dietary cholesterol consumed per 1000 calories.
   Blood or serum cholesterol is cholesterol that is either manufactured in the liver or absorbed from the food you eat. It is carried in the blood for use by all parts of the body. Scientific studies have shown beyond doubt that high levels of cholesterol in the blood predispose individuals to the development of blockages in the blood vessels of the heart (coronary artery disease).
 

Sizzling' Salsa

2 large tomatoes, finely chopped
3 scallions, minced
2 cloves garlic, minced
1 small jalapeno pepper, seeded & minced
¼ t black pepper
Juice of one lemon

In a medium bowl, combine the tomatoes, scallions, garlic, and jalapeno peppers, black pepper and lemon juice. Toss well. Cover and chill at least one hour, keep chilled until ready to serve. Yields: 2½ cups.

Per ¼ cup: 13 calories, 0.2 g fat, 58 mg sodium, 1 g dietary fiber.

  

Old Fashioned Potato Salad
2# white or red potatoes, cooked
1/3 c chopped pimentos
1 onion, chopped
1 T chopped parsley or cilantro
¼ c nonfat sour cream
2 T skim milk
2 T tarragon vinegar
2 t prepared mustard
¼ t black pepper

Cool the cooked potatoes for at least 15 minutes, then peel and dice into ½-inch cubes. In a large bowl, combine the potatoes, pimentos, onions and parsley or cilantro. In a small bowl, mix the sour cream, milk, vinegar, mustard and pepper. Beat until smooth. Pour the sour cream mixture over the potatoes and toss. Chill at least 2 hours. Servings: 4.

Per serving: 215 calories, 0.5 g fat, 0.1 mg cholesterol, 58 mg sodium, 3.5 g dietary fiber.

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