Recipes a low-salt diet

Sirloin with Tomato, Olive, and Feta Topping

Serves 4; 3 ounces meat and 1/2 cup topping per serving

Ingredients
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/4 teaspoon pepper
1 pound boneless top sirloin steak, all visible fat discarded, cut into
4 pieces

Topping
2 cups grape tomatoes or cherry tomatoes, halved
2 tablespoons chopped kalamata olives, rinsed and drained
2 tablespoons crumbled reduced-fat feta cheese, rinsed and drained
1 tablespoon red wine vinegar

Vegetable oil spray

Directions
In a large airtight plastic bag, combine the garlic, oregano, lemon zest, lemon juice, and pepper. Add the steak and turn to coat. Seal the bag and refrigerate for 30 minutes to 8 hours, turning occasionally.

Meanwhile, in a medium bowl, stir together the topping ingredients. Cover and refrigerate until ready to serve.

Drain the steaks. Discard the marinade.

Heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steaks for 4 to 5 minutes on each side, or until the desired doneness. (Or grill or broil 5 to 6 inches from the heat as directed.)

To serve, place each steak on a plate. Spoon the topping over each serving.

Nutrition Analysis (per serving)
Calories 187; Total Fat 6.5 g, Saturated 2.0 g, Polyunsaturated
0.5 g, Monounsaturated 2.5 g, Cholesterol 48 mg; Sodium 145 mg; Carbohydrates 6 g; Fiber 1 g; Sugars 3 g; Protein 26 g; Calcium 23 mg; Potassium 565 mg

Dietary Exchange
1 vegetable; 3 lean meat

Tangy Roasted Asparagus

Serves 4; 5 spears per serving

Ingredients
Vegetable oil spray
1 pound asparagus spears (about 20), trimmed and patted dry
1 tablespoon light tub margarine
1 teaspoon fresh lemon juice
1/2 teaspoon low-sodium Worcestershire sauce
1/4 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with vegetable oil spray. Place the asparagus in a single layer on the baking sheet. Lightly spray with vegetable oil spray. Bake for 10 minutes, or until just tender and beginning to brown lightly on the tips.

In a small saucepan, combine the remaining ingredients. Cook over medium heat for 1 minute, or just until the margarine melts. Stir. Drizzle over the asparagus. Gently roll the asparagus back and forth to coat.

Nutrition Analysis (per serving)
Calories 41; Total Fat 1.0 g; Saturated 0.0 g; Polyunsaturated
0.5 g; Monounsaturated 0.5 g; Cholesterol 0 mg; Sodium 169 mg; Carbohydrates 5 g; Fiber 2 g; Sugars 3 g; Protein 2 g; Calcium 25 mg; Potassium 283 mg

Dietary Exchange
1 vegetable

Lemon Cream with Raspberries and Gingersnap Topping

Serves 4; 1/2 cup pudding, 1 tablespoon raspberry mixture, and 2 tablespoons cookie mixture per serving

Ingredients
8 reduced-fat gingersnaps, finely crushed
1 teaspoon grated lemon zest
3/4 cup boiling water
0.3-ounce box sugar-free lemon gelatin (small box)
1 cup ice cubes or 2/3 cup cold water
1 cup frozen fat-free or light whipped topping, thawed
2 ounces fat-free or light cream cheese
1 cup fresh or frozen unsweetened raspberries, thawed if frozen
1 tablespoon confectioners’ sugar
1/4 teaspoon vanilla extract
1/4 cup fresh raspberries (optional)

Directions
In a small bowl, stir together the gingersnap crumbs and lemon zest. Sprinkle a thin layer into dessert bowls or wine goblets. Set the remaining mixture aside.

Put the boiling water and gelatin in a blender or food processor. Holding down the lid tightly, blend until the gelatin dissolves. Add the ice cubes or cold water and stir until well blended or the ice has melted. Add the whipped topping and cream cheese and blend until smooth. Pour into the bowls or goblets. Refrigerate until firm, about 1 hour.

Meanwhile, in another small bowl, gently stir together 1 cup raspberries, confectioners’ sugar, and vanilla.

When the gelatin is firm, top with the raspberry mixture, then with the remaining gingersnap mixture. Garnish with the 1/4 cup raspberries.

Nutrition Analysis (per serving)
Calories 128; Total Fat 1.5 g; Saturated 0.5 g; Polyunsaturated
0.0 g; Monounsaturated 0.5 g; Cholesterol 3 mg; Sodium 184 mg; Carbohydrates 22 g; Fiber 2 g; Sugars 10 g; Protein 4 g; Calcium 50 mg; Potassium 78 mg

Dietary Exchange
1 starch; 1/2 fruit

Use Seasonings Instead of Table Salt

Table salt and other prepared seasonings are a major source of sodium in the American diet. If you usually add salt to food while preparing it or at the table (especially before tasting it), this is the first place to start cutting back. Learn to use spices and herbs and to enjoy the natural flavor of food. If you want to try a salt substitute, check with your doctor first. Salt substitutes are OK for some people but not for everyone. Here are some spices and herbs and the food items with which they are a particularly good flavor match.

Allspice — Lean ground meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat

Almond extract — Puddings, fruits

Basil — Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails

Bay leaves — Lean meats, stews, poultry, soups, tomatoes

Caraway seeds — Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles

Chives — Salads, sauces, soups, lean meat dishes, vegetables

Cider vinegar — Salads, vegetables, sauces

Cinnamon — Fruits (especially apples), breads, pie crusts

Curry powder — Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise

Dill — Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish

Garlic (not garlic salt) — Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes

Ginger — Chicken, fruits

Lemon juice — Lean meats, fish, poultry, salads, vegetables

Mace — Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb

Mustard (dry) — Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces

Nutmeg — Fruits, piecrust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding

Onion (not onion salt) — Lean meats, stews, vegetables, salads, soups

Paprika — Lean meats, fish, soups, salads, sauces, vegetables

Parsley — Lean meats, fish, soups, salads, sauces, vegetables

Peppermint extract — Puddings, fruits

Pimiento — Salads, vegetables, casserole dishes

Rosemary — Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans

Sage — Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork

Savory — Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas

Thyme — Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads

Turmeric — Lean meats, fish, sauces, rice

The Heart Healthy Diet

The Heart Healthy Diet has been formulated by the National Heart, Lung, and Blood Institute (NHLBI). NHLBI is part of the Federal Government's National Institutes of Health.

In order to keep your LDL and your risk for heart disease low, you should start on the Heart Healthy Diet. The Heart Healthy Diet is an eating plan that can help keep your blood cholesterol level low and decrease your chance of developing heart disease. Remember: the Heart Healthy Diet is fine for the whole family, including children from the age of 2 - 4 onward. Children under 2 years of age should not follow the Heart Healthy Diet - they need more fat to provide enough calories for growth and development. See the Therapeutic Lifestyle Changes (TLC) if you need to lower your cholesterol levels.

Heart Healthy Diet Guidelines - you should eat:

• 8-10% of the day's total calories from saturated fat.
• 30 percent or less of the day's total calories from fat.
• Less than 300 milligrams of dietary cholesterol a day.
• Limit sodium intake to 2400 milligrams a day.
• Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.)

Percentages are based on your TOTAL DAILY CALORIC INTAKE.

Choose Food Low in Saturated Fat
All foods that contain fat have different mixtures of saturated and unsaturated fats. Saturated fat raises your LDL "bad" cholesterol level more than anything else you eat. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, and whole-milk dairy products, and in tropical oils like coconut, palm kernel and palm oils. Most other vegetable oils are low in saturated fats. The best way to reduce your blood cholesterol level or keep it low is to choose foods low in saturated fat. One way to do this is by choosing foods such as fruits, vegetables, whole grain foods, and low fat or non fat dairy products, which are naturally low in fat. Also, fruits, vegetables, and whole grains are high in starch and fiber, which can help reduce your blood cholesterol or keep it low.

Choose Foods Low in Cholesterol
Dietary cholesterol also can raise your blood cholesterol level, although usually not as much as saturated fat. So it is important to choose foods low in dietary cholesterol. Dietary cholesterol is found only in foods that come from animals. Many of these foods are also high in saturated fat. Foods from plant sources do not have cholesterol but can contain saturated fat. To lower the amount of cholesterol in your diet, choose plenty of fruits, vegetables, whole grains, lowfat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish.

A Word about Sodium
If you have high blood pressure as well as high blood cholesterol (and many people do), your doctor may tell you to cut down on sodium or salt. As long as you are working on getting your blood cholesterol number down, this is a good time to work on your blood pressure, too. Try to limit your sodium intake to no more than 2,400 milligrams a day. To lower the amount of sodium in your diet, choose low sodium foods, such as fruits, vegetables, whole grains, lowfat or nonfat dairy products, and moderate amounts of lean meat. Add herbs and spices to your food instead of high sodium table salt.

Calories, Overweight, and You

People who are overweight usually have higher blood cholesterol levels than people of desirable weight. When you cut the fat in your diet, you cut down on the richest source of calories as well as saturated fat and cholesterol. An eating pattern high in fruits, vegetables, whole grains, lowfat or nonfat dairy products and a moderate amount of lean meat, skinless poultry, and fish is a good way to lose weight and improve your blood cholesterol.

American Heart Association Guidelines

The AHA Guidelines suggest these are the first steps in heart-healthy nutrition:

For a list of definitions of fats and cholesterol, see Cholesterol

• Saturated fatty acid and trans fatty acid intake should be less than 10 percent of calories (less than 7% if you have heart disease, have had a heart attack or have high cholesterol).

• Polyunsaturated fatty acid intake should be 8 to 10 percent of calories.

• Monounsaturated fatty acids make up the rest of the total fat intake, about 10 to 15 percent of total calories.

• Total fat intake should be no more than 30 percent of calories.

• Cholesterol intake should be less than 300 milligrams per day.

• Sodium intake should be no more than 2,400 milligrams (2.4 grams) per day.

The Step Diets

In October 2000, the AHA dropped the "Step I" and "Step II" designations. However, the revised guidelines retain the principles of the Step I and Step II diets. They put more emphasis on foods than on percentages of food components, such as fat, cholesterol, etc.

We have included them because if you are new at watching what you eat, the Step Diets give simple total breakdowns of amounts to use as a goal.

AHA Scientific Position

The American Heart Association and the National Cholesterol Education Program developed the Step I and Step II diets to treat high blood cholesterol, or hypercholesterolemia (hi"per-ko-les"ter-ol-E'me-ah). The main aim is to lower LDL ("bad") cholesterol to reduce the risk of coronary heart disease, which causes heart attack. The guidelines help patients sets goals for reducing saturated fat and cholesterol in their diet. At the same time, they promote good nutrition. The composition of these diets is shown below.

	Recommended Intake as Percent of Total Calories
Nutrient*	Step I Diet	Step II Diet
Total Fat	30% or less	30% or less
Saturated	7 - 10%	less than 7%
Polyunsaturated	Up to 10%	Up to 10%
Monounsaturated	Up to 15%	Up to 15%
Carbohydrate	55% or more	55% or more
Protein	Approximately 15%	Approximately 15%
Cholesterol	Less than 300 mg per day	Less than 200 mg per day
Total Calories	To achieve and maintain desired weight	To achieve and maintain desired weight
* Calories from alcohol not included.

What are recommended amounts of total fat and saturated fat in grams?

Calorie Level	Total Fat (Grams)	Step I Diet Saturated Fatty Acid (Grams)	Step II Diet Saturated Fatty Acid (Grams)
1200	40 or less	9 - 13	less than 9
1500	50 or less	12 - 17	less than 12
1800	60 or less	14 - 20	less than 14
2000	67 or less	16 - 22	less than 16
2200	73 or less	17 - 24	less than 17
2500	83 or less	19 - 28	less than 19
3000	100 or less	23 - 33	less than 23