SINGLE FOOD Tips For Eating Your Way Toward A Healthy Heart BEVERLY PEISS, R.D. Just for brides... And grooms, and their families and anyone interested in the latest and most romantic wedding ideas. Our annual Bridal issue, to be inserted into our February 13 edition, will give you all of the information you need to know about fashion, catering, flowers, entertainment, photography . . . all of the ingredients which make the perfect wedding! We'll also give you hot honeymoon spots in Israel (and elsewhere, too), fabulous first nights in the Detroit area, an intimate glimpse at the glitter and customs of a Yemenite wed- ding, an up-close and personal interview with the woman be- hind Priscilla of Boston and so much more. If you are not currently receiving The Jewish News, now is the time to call Jeri Poma at 354-6060 to start a subscription. It'll be the wedding event of the year . . . we don't want you to miss it! THE JEWISH NEWS t‘,14 gittA ii-4-474-444/e 82 Friday, January 30, 1987 THE DETROIT JEWISH NEWS Diseases of the cardiovascu- lar system are this nation's leading cause of death today. Primary risk factors include high blood cholesterol, high blood pressure (hypertension) and smoking, while stress, obesity and a sedentary lifes- tyle are indirect risk factors. Although males and individu- als over 40 are at a greater risk for cardiovascular disease, females as well as young people are not immune. The best medicine is that of preven- tion as an approach to living both a physically and mentally healthy life. This is especially important for those with a fam- ily history of cardiovascular disease. There isn't anything we can do about our age, gen- der or genetic make-up, but we can alter the other risk factors by following a healthy diet, kicking the smoking habit and exercising on a regular basis. Although the second and third points cannot be ignored, the following information covers cholesterol and fat in relation to one's health. A large percentage of the population knows the general range of their blood pressure while only a small percentage are aware of their blood choles- terol level. An ideal blood cholesterol level is that be- tween 140 and 160. However, age and family history must be taken into consideration when determining individual standards. The dietary approach to low- ering blood cholesterol is to lower saturated fat and choles- terol intake. If overweight, weight loss may also help to reduce blood cholesterol level. Many people use the terms cholesterol and fat inter- changeably when they actu- ally are two separate compo- nents. Saturated fat is more of a culprit in raising blood cholesterol than is dietary cholesterol itself. When purchasing food, pay close attention to the label on the side panel. Product ingre- dients are listed in order of concentration — from largest amount down to smallest amount. If a saturated/ hydrogenated or partially- hydrogenated fat is listed as the major ingredient, that item should be avoided. In addition, fat, protein and carbohydrate contents are broken down into grams per serving and calorie content is also listed. Choose products with less than two grams of fat per serving in order to stay in the 30 percent fat-per-day range. As a rule, fats should be used sparingly. Beverly Peiss is the registered dietitian for Sinai Hospital of Detroit's cardiovascular fitness and rehabilitation program. Increasing fiber consump- tion from whole grain breads and cereals, fruits, vegetables, beans, peas and oats provides less fat and helps to lower blood cholesterol. Food preparation is not al- ways convenient, especially for those who work long hours as well as singles who live alone and cook for themselves. Pack- aged TV and "light" dinners tend to be expensive and are quite high in saturated fat. You can take a standard piece of fish or white meat chicken and create a dish for one in no time by marinating in oil-free salad dressing, using lemon juice and paprika, using orange slices and parsley flakes, covering with stewed tomatoes or tomato slices, or in general using spices, vegeta- bles and fruits. Use lean cuts of beef and trim all visible fat. Limit to two servings per week. Remove skin of poultry before cooking. White meat of turkey may be substituted for chicken. In general, your favorite recipe may be modified by making the proper substitutions such as two egg whites for one egg, skim milk for whole milk, plain, low-fat yogurt for sour cream or mayonnaise and liq- uid margarine for butter or shortening. The sugar called for in a recipe may be cut in half or replaced with raisins, oats or chopped apples. Finally, many working sing- les today are finding that din- ing out has not only been limited to special occasions but has become a necessity. Long hours at work make it easy for one to rely on "fast food." When eating out, choose a restaurant with a varied menu, even if it is a convenience chain restau- rant. In general, you can eat a healthy meal in a restaurant by following these tips: Ask questions. Don't be shy about asking what's in a food, how it's cooked and what kind of sauce or seasoning is used. Be sure meat, fish or poultry is broiled. Request that no fat be added. If the sauce is high in fat, ask that it be eliminated. Avoid cream and cheese sauces as well as fried foods. Avoid casseroles because they're often mixed with butter and cream. Ask for vinegar or a slice of lemon instead of salad dres- sing. Request steamed vegetables, baked or mashed potatoes without gravy and sauces. Ask for cholesterol-free egg substitutes. Make sure they are prepared without butter. When eating breakfast, keep in mind that bagels and English muffins are low in fat. Order them dry and use a touch of jam rather than cream cheese.