To your heart's content - healthy eating

Victoria Abbott Riccardi

Heart-healthy meals made with targeted ingredients such as potassium-rich greens can reduce blood pressure as effectively as prescription drugs.

EARLIER THIS YEAR. RESEARCHERS OF THE LANDMARK DASH STUDY (Dietary Approaches to Stop Hypertension) determined that foods have the same dramatic effect on blood pressure as the most powerful prescription drugs. Conducted at six major medical centers, this study concluded that eating nine to 10 servings of fruits and vegetables a day (double the amount recommended by the National Cancer Institute) brought blood pressure down as quickly and as significantly as beta blockers (such as Atenolol) and diuretics (such as Hydrochlorothyazoid)--but without the negative side effects.

* Blood pressure of 120/80 is normal; but 140/90 or above is considered high. The first number reflects the systolic pressure of the blood in the arteries as the heart is beating; the second number is the diastolic pressure as the heart rests between beats. DASH participants with high blood pressure (measuring at least 140/90) experienced an 8 percent drop in systolic pressure and a 6 percent drop in diastolic pressure.

What was especially interesting about this study, says Edgar R. Miller III, M.D., Ph.D., assistant professor of medicine at Johns Hopkins School of Medicine in Baltimore and co-author of the DASH study, was that the reduction in blood pressure took place in two weeks and was sustained for the duration of the five-week study.

Mind Your Minerals

The hypotensive (blood pressure-lowering) benefit of a fruit-and-vegetable rich diet is further enhanced when you include foods high in potassium and calcium. As we compiled our recipes, we paid attention to these minerals.

This past January, researchers at the Harvard School of Public Health reported that eating potassium-rich fruits and vegetables, such as oranges, winter squash, and green leafy vegetables; can lower blood pressure significantly The subjects of the study, who all had normal blood pressure, were given 1,600 mg of potassium a day. They experienced an average 2-percent decrease in blood pressure over the four-month study Previous studies have shown that potassium has an even greater hypotensive effect on people with high blood pressure, according to Frank M. Sacks, M.D., professor of nutrition at the Harvard School of Public Health.

How does potassium work? Connie Diekman, a St. Louis-based nutritionist who specializes in cardiovascular disease, explains that potassium actually helps prevent fluid retention, which in turn prevents pressure on the arterial walls. Potassium, together with moderate amounts of sodium, keeps all muscles, including the heart, Contracting and relaxing properly

The question of how much potassium you need is a little more complicated. There is currently no USRDA for potassium, and therefore you won't find it listed on most nutrition labels. While participants in the Harvard study ate a modest 1,600 mg in food per day, the usually conservative Food and Drug Administration recently published a recommended Daily Value of 3,500 mg. Our recipes supply between 500 and 2,000 mg of potassium per serving (see nutritional data at the end of each recipe for exact numbers).

There is reason to believe that calcium may also help lower blood pressure. The U.S. Department of Health and Human Services reported that this mineral keeps blood vessels flexible, which is important when the force of the blood flowing through them begins to increase. Premenopausal women need 1,200 mg of calcium a day to maintain strong bones; five of our recipes supply between 100 and 250 mg of calcium per serving.

Other Important Foods

In addition to potassium-rich foods, there are others that lower blood pressure. Nutrition expert James Duke. Ph.D., author of The Green Pharmacy (Rodale, 1997), explains that fava beans, celery, tomatoes, and onions contain several chemicals with hypotensive activity. For example, lava beans contain a natural diuretic, which promotes the excretion of salt, explains Duke. Celery, which has long been used in Chinese medicine to reduce hypertension, contains natural compounds akin to those found in prescription blood pressure medication, and tomatoes contain gamma-amino butyric acid, which helps normalize blood pressure.

Furthermore, as little as one clove of garlic a day can reduce hypertension, according to Varro Tyler, Ph.D., former dean and professor emeritus of pharmacognosy (natural product pharmacy) at Purdue University in Indiana. How does this work? Garlic lowers the levels of blood fats and seems to relax the blood vessels, says Shiva Barton, N.D., a naturopathic physician in Cambridge, Mass.

Watch the Salt and Fat

Because being overweight is one of the biggest contributing factors to high blood pressure, our recipes are low in fat and calories and contain large quantities of fiber.

What's more, they contain no added salt, because, for some people, a high salt diet can contribute to high blood pressure.

When cooking at home, you'll get more fiber and nutrients, and have more control over the amount of added salt, if you reach for whole foods instead of processed and refined ones. Also check labels for hidden sources of sodium, which lurks in salad dressings, baked goods, and soft drinks. Buy low-sodium soups and soy sauce, and if you are not preparing beans from scratch, be sure to rinse and drain them before using.

GARLICKY GREENS WITH FAVA BEANS

Serves 6

This dish abounds with potassium-rich greens. The onions, celery, garlic, oregano, and black pepper may offer additional blood pressure lowering benefits. Fresh favas appear in markets from spring through fall. If you can't find fresh, canned, or frozen lava beans, use butter or lima beans instead. Serve with rice or toasted whole-grain bread.

1/2 pound kale, tough stems removed,
  and thinly sliced
1/2 pound collard greens, tough stems
  removed, and thinly sliced
2 teaspoons olive oil
1 medium onion, chopped
2 medium celery stalks, chopped
2 cups cooked lava or butter beans
  (drained and rinsed if canned;
  simmered until tender if fresh or
  frozen)
1/2 pound button mushrooms, stems
  trimmed, and halved if small and
  quartered if large
4 sun-dried tomatoes packed in oil,
  patted dry with a paper towel, and
  sliced thin
5 medium garlic cloves, minced
1 teaspoon hot red pepper flakes
1 tablespoon chopped fresh oregano
  leaves

1. Bring 1 cup water to boil in large skillet. Add greens, cover, and cook until wilted, about 6 minutes. Transfer cooking water and greens to medium bowl. Wipe skillet dry

2. Place skillet over medium-high heat and add oil. When oil is hot, add onion and celery and saute until soft, about 6 minutes. Stir in beans, mushrooms, sundried tomatoes, garlic, red pepper flakes, and oregano. Cook for 2 minutes. Add reserved cooking liquid and greens and simmer for 10 minutes. Spoon into bowls and serve immediately

PER SERVING: 132 calories, 8g protein, 3g fat, 23g carbohydrates, 6g fiber, 46ms sodium, 633mg potassium, 48% vitamin A, 101% vitamin C, 10% calcium

BROCCOLI-SUNFLOWER SEED STIR-FRY

Serves 4

Broccoli is an excellent source of potassium, and onions and garlic contain hypotensive compounds. Chili paste with garlic, sold in the Asian food aisle at many supermarkets and at Asian grocery stores, gives the vegetables some heat. If you like, substitute any hot sauce to taste along with one or two cloves of minced garlic. Serve this zesty stir-fry over nutty brown rice, barley, or millet. Or wrap it into warmed whole-wheat tortillas.

1 large head broccoli, stalks discarded
  and florets cut into small pieces
  (about 4 cups)
2 1/2 tablespoons hoisin sauce
1 tablespoon calcium-fortified
  orange juice
2 teaspoons rice wine vinegar
1/2 teaspoon chili paste with garlic
  (see note above)
1 tablespoon Asian sesame oil
1/2 cup sliced scallions
3 medium garlic cloves, minced
1 tablespoon minced fresh gingerroot
3 medium celery stalks, diced
3 medium carrots, peeled and sliced
  thin
1 red bell pepper, cored, seeded,
  and sliced thin
2 cups bean sprouts
1/4 cup toasted unsalted sunflower
  seeds

1. Bring an inch or two of water to boil in medium saucepan. Place broccoli in steamer basket and lower into pot. Steam broccoli until crisp tender, about 3 minutes. Let cool.

2. Whisk together hoisin sauce, orange juice, rice wine vinegar, and chili paste. Set aside.

3. Heat oil in wok or large nonstick skillet over high heat. Add scallions, garlic, and gingerroot and stir-fry for 15 seconds. Add celery, carrot, red pepper, and broccoli, and stir-fry for 5 minutes. Add hoisin mixture, along with bean sprouts. Stir-fry for 1 minute. Add sunflower seeds and stir to combine. Serve immediately.

PER SERVING: 186 calories, 7g protein, 9g fat, 23g carbohydrates, 7.5g fiber, 273mg sodium, 764mg potassium, 177% vitamin A, 225% vitamin C, 10% calcium

ROASTED YAMS STUFFED WITH LEMONY AVOCADO SMASH

Serves 6

Yams and avocados are a creamy, delicious combination that brims with potassium. To balance the fat from the avocados, accompany this potato dish with a lightly dressed salad and a fresh fruit, dessert containing potassium-rich fruits such as oranges and bananas.

6 large yams
3 medium avocados, peeled and pitted
4 plum tomatoes, cored and chopped
1/3 cup chopped fresh basil leaves
2 medium garlic cloves, minced
2 tablespoons lemon juice
1 teaspoon ground cumin
1/2 teaspoon hot sauce such as Tabasco,
or to taste

1. Preheat oven to 375 degrees. Prick each yam in several places with sharp knife and place on baking sheet. Bake for 50 minutes, or until tender when pierced with knife.

2. Mash avocados in bowl. Add tomatoes, basil, garlic, lemon juice, cumin, and hot sauce. Stir to combine.

3. When yams are cool enough to handle, split open and stuff with lemony avocado mixture. Serve immediately.

PER SERVING: 333 calories, 5g protein, 16g fat, 48g carbohydrates, 8g fiber, 51mg sodium, 1668mg potassium, 11% vitamin A, 70% vitamin C, 4% calcium

WHOLE-WHEAT SPAGHETTI WITH TOMATO AND ARTICHOKE SAUCE

Serves 4

Just one bowl of this hearty pasta dish contains almost five servings of fruits and vegetables. Additional anti-hypertensive benefits come from the tomatoes, onion, oregano, black pepper, and garlic.

1 tablespoon olive oil
1 medium onion, chopped
1 9-ounce package frozen artichoke
hearts, thawed
1 tablespoon minced fresh oregano
leaves
2 teaspoons minced fresh rosemary
leaves
1 teaspoon ground black pepper
1 6 1/2-ounce jar roasted red peppers,
drained
2 pounds ripe tomatoes, cored and
chopped (about 4 cups)
4 medium garlic cloves, minced
2 tablespoons tomato paste
teaspoon ground cinnamon
1 tablespoon balsamic vinegar
1 pound whole-wheat spaghetti
1/2 cup chopped fresh basil leaves

1. Bring 4 quarts of water to boil in large pot for cooking pasta.

2. Heat oil in large nonstick skillet over medium heat. Add onion, artichoke hearts, oregano, rosemary, and black pepper. Saute until artichokes are lightly browned, about 10 minutes.

3. Place roasted peppers in food processor. Pulse until pureed. Add to skillet, along with tomatoes, garlic, tomato paste, and cinnamon. Simmer for 15 minutes. Stir in balsamic vinegar and season with additional black pepper to taste. Keep sauce warm.

4. Add pasta to boiling water and cook until al dente. Drain and portion onto plates. Spoon sauce over pasta and sprinkle with basil. Serve immediately.

PER SERVING: 498 calories, 20g protein, 6g fat, 101g carbohydrates, 19g fiber, 156mg sodium, 996mg potassium, 34% vitamin A, 190% vitamin C, 8% calcium

PEPPERED PORTOBELLO STEAKS WITH HERBED WHITE BEAN RAGOUT

Serves 4

Onions and garlic are rich in hypotensive compounds, and black pepper and oregano may also have anti-hypertensive benefits. The flavors and textures in this dish are bold and satisfying. The juicy portobello mushrooms have a terrific meaty heft that pairs beautifully with the chunky whipped white beans and the crisp stalks of watercress. Two 15-ounce cans of beans will provide the necessary three cups. Make sure to read labels and note that organic brands generally contain far less sodium than massmarket brands.

4 large portobello mushrooms
(about 10 ounces each)
2 tablespoons olive oil, plus more
for brushing on mushroom caps
Ground black pepper
1 small onion, chopped
3 cups cooked white beans
(drained and rinsed if canned)
2 1/2 cups vegetable stock or water
4 medium garlic cloves, minced
1 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried sage
cup Marsala wine
1 large bunch fresh watercress,
rinsed and patted dry

1. Carefully cut out stems of mushrooms. Trim bottoms and finely chop remaining stems. Brush both sides of caps with olive oil and sprinkle with pepper to taste. Set caps aside.

2. Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add onion and chopped mushroom stems and saute until vegetables are very soft, about 10 minutes. Add beans, 2 cups stock, garlic, thyme, oregano, and sage and simmer for 15 minutes. Transfer 2 cups of bean mixture to food processor and pulse until creamy and smooth. Stir pureed beans back into bean mixture. Cover and keep warm.

3. Using two large nonstick skillets, or working in batches, heat 2 teaspoons oil in each skillet over high heat. When oil is very hot, add mushroom caps, top sides down. Sear for 6 minutes, turning mushrooms over half way through cooking.

4. To each skillet, add 1/4 cup Marsala and 1/4 cup stock. Turn mushrooms back over so that tops are facing down and reduce heat to low. Cover and braise for 10 minutes, or until tender.

5. Spoon portion of warm white beans onto center of each plate. Place mushroom caps partially over beans (at an angle like a beret). Spoon pan juices over caps and garnish with large tuft of watercress. Serve immediately.

PER SERVING: 379 calories, 20g protein, 9g fat, 56g carbohydrates, 13g fiber, 46mg sodium, 1891mg potassium, 52% vitamin A, 32% vitamin C, 18% calcium

CURRIED LENTILS WITH ROOT VEGETABLES AND SPINACH

Serves 6

The potassium-rich greens and hypotensive compounds in this thick, spicy stew include garlic, leeks, carrots, and celery root. Accompany this lentil dish with a freshly baked loaf of crusty bread or, even better, some Indian bread, such as chapati or paratha.

2 teaspoons olive oil
1 medium leek, white and light green
parts only, chopped
4 medium garlic cloves, minced
2 teaspoons curry powder
2 teaspoons fennel seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
4 cups vegetable stock or water
3 medium carrots, peeled and
sliced thin
1 small celery root, peeled and diced
(about 1 1/2 cups)
1 cup brown lentils
1 pound spinach, stemmed and
coarsely chopped
3 tablespoons mustard seeds
1/2 teaspoon ground ginger

1. Heat 1 teaspoon oil in stock pot over medium heat. Add leek, 2 garlic cloves, curry powder, fennel seeds, cumin, and cayenne. Saute for 2 minutes.

2. Stir in stock, followed by carrots, celery root, and lentils. Bring to boil, stir, and reduce heat to low. Cover and simmer for 20 to 25 minutes, or until lentils are tender. Stir in spinach, cover, and set aside offheat until wilted, about 3 minutes.

3. Heat remaining 1 teaspoon oil in small skillet over low heat. Add mustard seeds, ginger, and remaining 2 cloves of garlic and cover pan. When mustard seeds begin to pop, turn off heat and let seeds continue popping for approximately 2 minutes. Add to lentils and stir to combine. Serve immediately.

PER SERVING: 164 calories, 8g protein, 4g fat, 27g carbohydrates, 8g fiber, 129mg sodium, 855mg potassium, 207% vitamin A, 61% vitamin C, 17% calcium

RELATED ARTICLE: Power Foods for Blood Pressure

Research has proven that eating lots of fresh fruits and vegetables can lower your blood pressure, Here are some of the best ones to stock up on.

RICH IN POTASSIUM

* Apples

* Apricots

* Avocados

* Bananas

* Broccoli

* Citrus fruits

* Green leafy vegetables

* Lettuce

* Peas

* Potatoes and Yams

RICH IN HYPOTENSIVE COMPOUNDS

* Carrots

* Celery

* Fava beans

* Garlic

* Onions

* Tomatoes

RELATED ARTICLE: 8 Tips for Good Flavor Without Salt

Just because you're saying so long to the salt shaker doesn't mean you can't enjoy great taste. Here are several ways to season your dishes without sodium.

SHARPEN FLAVORS, sprinkle dishes with acidic and sour liquids, such as citrus juice and vinegar, before serving.

MERGE AN HERS. Cook with lots of pungent herbs like basil and parsley in fresh or dried form.

THINK HEAT: Fire up foods with chiles, hot pepper sauces, horseradish, and wasabi (Japanese horseradish).

GO NUTS. Garnish dishes with toasted nuts and seeds for a toasty, buttery accent.

ADD BITE. Add zing with garlic, onions, scallions, ginger, or lemon grass in both raw and cooked forms.

SPICE IT UP. Use strong spices, such as cumin, cinnamon, and curry powder to add depth and richness.

GET FRUITY. Fresh and dried fruits add sweetness, texture, and intensity.

HIT THE SAUCE. Invigorate dishes with spirits such as red and white wines, Marsala, rum, Madeira, sherry, or vermouth.

Victoria Abbott Riccardi studied French cooking at Le Cordon Bleu in Paris and kaiseki cooking in Kyoto, Japan. She is a food writer based in Boston.

COPYRIGHT 1998 Weider Publications
COPYRIGHT 2000 Gale Group