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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Feb. 4, 2004)
B lack H istory M onth 2 Page AIO \ »/»/ 2 ^ 0 s p e c ia l coo e ra a e * February 04. 2004 o ^ ■ k? G k? G 7X\ African American Health Coalition, Inc Food plays a big part in the lives o f most African Americans. Good food and celebrations go hand in hand. Yet,the traditional ways o f frying foods and using fats fo r seasoning can increase your risk fo r clogged arteries and heart disease. Choose foods lower in saturated fa t and cholesterol to reduce your risk. Hold on to tradition, but make a few changes to eat in a heart-healthy way. í t.fa,ilW'-.La¡||hg is ilfO '^aillll^aaHÄ^^aälOBiKsijOIW^fsüOOWiäiiaäHÄ^fajOHBgfsiil Fat in your food Cut back on saturated fat and cholesterol The two main types o f fat found in food are saturated and unsaturated. M ost foods have a mix o f both. Together.the two are called total fat. Try som e o f these new w ays o f cooking an d shopping. Why should you be concerned about saturated fat? New ways for favorite recipes: • Saturated fat raises blood cholesterol the most. O ver tim e.this extra choles terol can clog your arteries. You are then at risk for having a heart attack or stroke. Choose MORE often Choose LESS often Pork Pork Ears Neckbone Feet Ham hocks For biscuits— Use vegetable oil in stead o f lard or butter and skim milk o r 1 percent butter m ilk instead o f regular mi Ik. • Traditional favorite cuts of meats Brains (are low in fat but high in cholesterol) Hogmaws Tongue Tail Beef Tripe For m acaroni and cheese— Vienna sausage Ribs Chitterlings Use low-fat cheese and 1 percent o r skim milk. • For greens— Use skin-free sm oked turkey, liquid sm oke, fat- Beef free bacon bits, or low -fat bacon instead o f fatty meats. • Where is saturated fat found? cream or white sauces, use skim milk and soft tub or liquid Saturated fat is found m ostly in foods that com e from anim als. These include: • fatty cuts o f meat (beef, lamb, pork) • poultry with skin • w hole and 2% milk • butter • cheese V . margarine. • i B S M ^ l H I W i l H i For dressings or stuffing— Add broth o r skim m ed fat d rip pings instead o f lard or butter. Use herbs and spices for added flavor. • • lard For sweet potato pie— M ash sw eet potato with orange juice concentrate, nutmeg, vanilla, cinnam on, and only one egg. Leave out the butter. A high content of saturated fat can be found in some foods that come from plants such as: • • • • Oxtail For gravies or sauces— Skim the fat o ff pan drippings. For • For cakes, cookies, quick breads, and pancakes— Use egg Let the food label help you choose foods lower In saturated fat and cholesterol: W hen you select a food, reading the food label can help you view its saturated fat and cholesterol levels. At first, reading labels may be contusing, but the more you do it, the easier it will becom e. Soon you will be able to easily m ake food choices for a healthy heart. w hites or egg substitute instead o f w hole eggs. Tw o egg palm kernel oil palm oil coconut oil cocoa butter w hites can be substituted in many recipes for one w hole egg. Use applesauce instead o f som e o f the fat. Nutrition Facts Serving Size: 1 cup (228 g) Serving Per Package 2 Size up your food. Com pare the am ounts you eat to the serving size given. If you s iIh M -ia lillO i saHi mu Am ount Por Serving Healthy ways of cooking: • Calories 260 Calories from lal 120 is 1 cup, you have to double the Bake, steam, roast, broil, stew, Total Fat 13<j Your body m akes all the cholesterol you need. Eating foods high in saturated fat can raise your blood cholesterol levels. The higher your blood cholesterol,the greater your risk for heart disease. Too much cholesterol can lead to clogged arteries. You are then at risk for having a heart attack.a stroke.or poor circulation. • am ounts listed. or boil instead o f frying. This S atinateli Fut %| helps rem ove fat. Try these Cholesterol lOing iXH.'nig 2K Total Carbohydrate 11 g H) '. Sodium quick tips: Why should you be concerned about cholesterol? Dietary F ilx ii ()g For crispy fish: roll in cornmeal 0% Sugars 5g and bake. 1. Here are the am ounts o f fat, saturated fat, and cholesterol. For crispy chicken: remove the skin; dip in skim milk mixed Vitainm A 4 with herbs and spices; roll in bread crum bs, cornflakes, or Calcium 15% potato flakes; and bake. ‘ Percent Duty Values are baser) on a 2.000 calone diet Your Daily Value* may be higher or lower depending on your calorie needs: Vitamin C 23 Use a nonstick pan with vegetable cooking oil spray o ra small am ount of liquid vegetable oil instead o f lard, butter, short ening, or other fats that are solid at room tem perature. Where is cholesterol found? Trim visible fat before you cook meats. Chill meat and poultry broth until fat becom es solid. Skim o ff Tofcil Fai le m liian Sal fin leas Ilian Cholesterol lem man S ta # n r le s s Usan Total iubohydf.lt» O lia iy Fit*r Calories per gram: Fatd • Cartwhydrste 4 2000 2 U sethePercentD ailyV alueto com pare the am ounts o f total Iron 4% Catorim 2.500 65g SOg 20g 25g »Vng XX mg 2,400mg W Jg 2.400mg JT5g 2Sg Wg fat, saturated fat, and choles-» terol am ong brands. Choose those that have lower values. One serving o f this food con tains about 20 percent o f the Daily Value fortotal fat, which is ab o u t o n e -fifth o f the amount o f total fat you should Pintein 4 have for the entire day. fat before using the broth. Use skim m ed broth to cook greens instead o f fatback, hog jow ls, or salt pork. Choose chicken breast ordrum - Use skim milk or I percent milk in your cereal or coffee. stick instead o f the wing and thigh. • Prepare macaroni and cheese with skim milk and low-fat cheese. Select skim milk or 1 percent instead o f 2 percent or w hole Limit your cholesterol milk (sweet). • «(UillSgj t Check how you will try to eat less saturated fat and cholesterol. Healthy shopping tips: • If you are healthy, you should average no m ore than 300 m illigram s o f cholesterol per day. People w ho have high blood cholesterol or a heart problem may have to eat less. The yolk o f one large egg provides about 214 m illigram s o f cholesterol. Aim for no more than four egg yolks each week. This includes egg yolks in baked goods and processed foods. Egg w hites contain no cholesterol. Check it out! Protein 5g Take o ff poultry skin before eating. Cholesterol is found only in foods that com e from anim als. Foods very high in cholesterol include: • Egg yolks • O rgan m eats (Liver, kidney, and brains are especially high in cholesterol.) There is no cholesterol in plant foods like fruits, vegetables, beans, and grains. eat 2 cups and the serving size Buy lean cuts o f m eat such as round, sirloin, and loin. • Buy more vegetables, fruits, and grains. • Read nutrition labels on food packages. Bake, roast, or broil chicken or fish instead o f fryin g . Cook greens with a skin-free turkey leg instead o f fatty meats like bacon and fatback. Read fo o d labels when you shop to check fo r total fat. saturated fat. and cholesterol. sm 4sJ|||F S 3H f»R « U.S. Department of Health and Human Services NATIOHAi MCA««! 1 1 * 0 AWO 9 1 0 0 0 ■RSTITi.fr Public Health Service National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 97-4064 September 1997 ORMH OFFICE OF RES ON MINORITY t For more information contact AAHC at 503-413-1850 or visit the AAHC website at www.aahc-portland.org
