BODY LIGHTEN UP

WRITER: ANNA GUNTER nepresentyoucangiveyourfamilyandfriendsisaspeciallypreparedmeal

One present you can give your family and friends is a specially prepared meal. If you have guests managing risk factors for heart disease, such as high blood pressure or high cholesterol, you can show special care by preparing a meal that meets those needs. By preparing a heart-healthy holiday meal you can warm the hearts of your guests.

HERE ARE A FEW TIPS:

Make fish the main dish. Meats traditionally served at holiday meals — beef, ham and lamb — contain saturated fat, which leads to an increase in the level of LDL cholesterol in blood. A high LDL cholesterol level increases risk of heart disease. Fish, though, is not high in saturated fat. Most of the fat in fish is the unsaturated type and not harmful to the heart. In fact, some unsaturated fats — omega 3 fatty acids — actually benefit the heart. The American Heart Association recommends eating 3.5 ounces of cooked fish, particularly fatty fish, at least twice per week.

Include fiber-rich vegetables. Eating soluble fiber, found in broccoli, brussels sprouts and carrots, can reduce LDL cholesterol. Roasting vegetables for a fiber-rich addition to your holiday meal. Combine four teaspoons olive oil and ¼ teaspoon pepper with your choice of either 1 pound of broccoli florets cut into 1-inch pieces, 1 pound of brussels sprouts cut into quarters, or 1½ pounds of carrots cut into ¼-inch slices. Roast for 20 minutes at 450 degrees.

Add a whole-grain food for a side dish. Whole-grain foods are made with the entire grain kernel, which consists of three parts called the bran, the germ and the endosperm. Refined grains have been milled, which removes the bran and germ parts of the grain kernel. Whole grains provide more fiber than refined grains because the milling process removes fiber from the grain. Wild rice is a wholegrain food, and you can add dried cranberries and chopped pecans for more flavor. Top baked fruit such as apples or peaches with whole oats, another whole grain food, to make a healthy fruit crisp.

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