Herbs For High Cholesterol Articles & Resources

12 Easy Tips to Improve Your Health

(based on the DASH eating plan)

Follow a simple, nutritious diet, and in two weeks you'll see a difference in your blood pressure and in your life. These guidelines are based on a daily intake of 1,800 to 2,200 calories:

1. EAT 4 VEGETABLE SERVINGS. A serving is 1 cup of raw vegetable, 1/2 cup cooked vegetable or 1/2 medium-size potato.

2. INCLUDE 7 GRAIN SERVINGS. A serving is 1 bread slice; 1/2 cup hot or cold cereal, cooked rice or pasta; 1 medium-size corn muffin or 4 saltine crackers.

3. HAVE 4 FRUIT SERVINGS. A serving is 1 medium-size fruit--apple, banana, orange or pear, 1/2 grapefruit or 3/4 cup juice.

4. TAKE IN 2 1/2 LOW-FAT DAIRY SERVINGS. Calcium is important. A serving is 8 ounces milk, 1 cup cottage cheese or yogurt or 1 1/2 ounces cheddar cheese.

5. LIMIT MEAT, poultry and fish to 1 1/2 daily servings. A serving is 3 ounces when cooked (about the Size of a deck of cards).

6. INCLUDE 1/2 SERVING OF NUTS, seed and legumes. A serving is 1/3 cup nuts, 2 tablespoons seeds or 1/2 cup cooked dried beans or lentils. (Eat a full serving only every two days.)

7. CUT BACK ON FATS AND OILS. Make vegetable oils your top choice. If you use margarine, select lower-fat tub-style.

8. KEEP SWEETS IN CHECK. Have 1/2 serving a day, such as 1 1/2 teaspoons sugar, 1 1/2 teaspoons jelly or jam or 1/4 cup sherbet.

9. LIMIT SALT to 1,500 to 2,000 milligrams a day. Read labels carefully.

10. FLAVOR COOKING WITH HERBS, spices and salt-free seasoning blends instead of salt. Remove the salt shaker from the dining table. Select no-, low- or reduced-sodium versions of convenience foods, like canned soup, vegetables and crackers.

11. GET MOVING! Walk somewhere, Exercise is essential to good health.

12. BELIEVE THAT YOU WILL SUCCEED.

HYPERTENSION is known as the silent killer. About one third of people with high blood pressure don't even know they have it. Left untreated, it can lead to serious and potentially life-threatening medical problems. To make sure you're not at risk, have your pressure checked.

TO LEARN MORE

* The DASH Diet for Hypertension: Lower Your Blood Pressure in 14 Days--Without Drugs by Thomas Moore, . (Pocket Books. $)

* The Best Diet on Earth by Linda Levy and Francine Grabowski, ., ., .E. (Lake Isle Press, $)

* . Moore of Boston University School of Medicine leads this site, providing twice-weekly updates and homework assignments for improving health.

BAKED MACARONI
AND CHEESE

2 cups uncooked macaroni
2 tablespoons tub margarine
2 tablespoons minced onion
1 tablespoon unbleached all-purpose flour
1/4 teaspoon dry mustard
1/8 teaspoon ground white pepper
2 cups skim milk
8 ounces shredded 50-percent reduced-fat
 cheddar cheese
1 ripe tomato, sliced thin
1 teaspoon dried or 1 tablespoon
 fresh parsley flakes

Makes 6 servings. Prep time: 10 minutes
Total time: 50 minutes

Cook macaroni according to label directions.
Meanwhile, heat oven to 400[degrees]F. Melt margarine in
saucepan over medium-high heat. Add onion,
flour, dry mustard and white pepper. Slowly stir in
milk. Cook, stirring frequently, until smooth and
hot, about 8 minutes. Add cheese and stir just until
melted, about 10 seconds. When macaroni is tender,
drain in colander; transfer to lightly greased or
sprayed 2-quart casserole. Pour cheese sauce over
macaroni and toss lightly to mix. Arrange tomato
slices on top of macaroni. Sprinkle parsley over
tomatoes. Bake, uncovered, 20 minutes.
Per serving: 303 calories, 11 grams fat, 22
milligrams cholesterol, 316 milligrams sodium,
35 grams carbohydrate, 19 grams protein.

TANGY APRICOT CHICKEN

4 boneless and skinless chicken-breast
 halves (about 4 ounces each)
1 teaspoon salt-free spicy seasoning blend
1/3 cup apricot all-fruit preserves
2 tablespoons yogurt (optional)
1 tablespoon Dijon mustard

Makes 4 servings. Prep time: 10 minutes
Total time: 40 minutes

Heat oven to 350[degrees]F. Rinse chicken in cold water;
pat dry with paper towels. Rub with spicy seasoning
blend. Place on baking sheet lined with
foil or in shallow baking dish. In bowl, mix preserves,
yogurt and mustard; spread mixture over
chicken. Bake uncovered 30 minutes.

Per serving: 225 calories, 4 grams fat, 96
milligrams cholesterol, 170 milligrams sodium,
9 grams carbohydrate, 35 grams protein.

KALE WITH SESAME SEEDS

1/2 tablespoon sesame oil
1 tablespoon grated fresh ginger
1 clove garlic, minced
1 pound kale, stems removed, thoroughly
 rinsed, coarsely torn or cut into pieces
1 cup salt-free vegetable broth
2 tablespoons sesame seeds, lightly toasted
2 tablespoons balsamic vinegar

Makes 4 side-dish servings. Prep time: 15 minutes.
Total time: 25 minutes

In deep skillet, heat oil. Saute ginger and garlic
about 2 minutes. Add kale; stir to coat. Stir in
broth; cover and cook until kale is tender, about 5
minutes. Sprinkle with sesame seed and vinegar.

Per serving: 103 calories, 5 grams fat, 0 cholesterol,
45 milligrams sodium, 14 grams carbohydrate,
4 grams protein.

APPLE CRISP A LA MODE

1/4 cup instant plain oatmeal
1/4 cup all-purpose flour
1/3 cup firmly packed light-brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 1/2 tablespoons tub margarine
4 Granny Smith apples
2 cups vanilla nonfat frozen yogurt

Makes 8 servings. Prep time: 15 minutes
Total time: 45 minutes

Heat oven to 375[degrees]F. Coat 8-by-8-inch baking
pan with cooking spray. In bowl, combine
oatmeal, flour, 1/2 of the brown sugar, spices
and margarine. Peel, core and thinly slice
apples. Spread apples evenly in baking pan.
Sprinkle remaining sugar and oatmeal mixture
over apples. Bake until apples are tender
and topping is golden brown, about 30 minutes.
Serve warm; top with frozen yogurt.

Per serving: 152 calories, 3 grams fat, 0
cholesterol, 50 milligrams sodium 31 grams
carbohydrate, 3 grams protein.