Words to take to heart

The monthly meeting of The Bad Girls Book Club turned angry.

After discussing the pros and cons of the book, one member responded to an innocent question about her recent trip to Ireland.

She said the vacation had been wonderful until she phoned home to pick up her messages. A recording from her doctor's office notified her that her cholesterol level was "just aaaawww-ful."

It was stated in a tone that made her think she might not make it though the night.

I told of a similar experience I had just days before in my doctor's office. Dr. Reece, a gentle man whose manner makes patients feel better before he even picks up a stethoscope, did a cholesterol war dance when reviewing the results of my lab tests.

It was as if angry dark clouds had burst over our heads, as each bad girl rained descriptions of her cholesterol woes. Some had made changes in their diets. Some were on medication. Some had decided to simply ignore it.

It was a heated discussion, with frustrated words washed down with cold beer and hot pizza, treats themed to the book we'd read.

As luck would have it, I had a breakfast scheduled the next morning with Gail Frank, a professor of nutrition at California State University, Long Beach, and a registered dietitian.

Over her egg-white and spinach omelet, Frank said coronary heart disease is the No. 1 cause of death in the United States.

"High blood cholesterol is a risk factor for the disease; it is a symptom that shows up before the doctor classifies you as having the disease," she said. "The road divides in terms of risk for men and women by age; men's risk accelerates at age 45, for women, it is 50 and is linked to menopause. Doesn't mean you can forget about it before that. But there is a clear-cut road sign to stop and evaluate risk factors at that point."

I asked Frank to come up with a simple list of ways to control cholesterol. Here are 10 ways she says to bring down those over-200 numbers. And, by the way, The Bad Girls' moniker isn't related to health statistics, but the fact that sometimes they don't finish books by meeting time. The Bad Girls are busy.

1. Use butter only at restaurants. We savor butter, but limit it because it is high in saturated fat. And it has cholesterol.

2. For home use, choose healthy spreads with no cholesterol. I Can't Believe It's Not Butter is one example of a healthy spread — there are many in the market. These spreads give the sensation of butter, plus they are good source of Omega-3 and Omega-6 oils that promote heart health. No cholesterol and less saturated fat than butter. The trans fats have been removed. Soft spreads have an average of 2 grams of saturated fat per 1 teaspoon; butter has 7 grams of saturated fat per 1 teaspoon.

3. Sideline saturated fats. Limit whole-fat creams and dressings, whole milk and any major fatty source of meat. Never eat the fat on the side of meat.

4. Use, don't misuse fat. We need a minimum of 4 percent of our total calories to be fat. For lowering blood cholesterol, diets should be no more than 25 percent to 35 percent fat. Out of that, 4 percent is essential. We get a lot of excess.

5. Measure, don't rely on memory. Although we think we know portions, the sad news is that we overestimate portions. It's hard to stop eating something that tastes good. Let's measure. If you want to avoid using measuring utensils, use a favorite serving spoon or coffee cup. Know what a teaspoon is, what a tablespoon is and what a cup is.

6. Small changes have big rewards. I think that even today, we will see national efforts to see small changes begin a momentum. And a big reward for me is forestalling the initial heart attack and giving me a longer life and vitality. Small changes add up.

7. Double veggie portions and cut fried foods in half. Eat vegetables — fresh, raw or cooked — canned or frozen. They add fiber and fill you up, plus they have water-soluble vitamins. Choose veggies you can eat raw; those are the ones you should strive to double. Not starchy vegetables. The more-starchy vegetables you should use within reason.

8. Make fast foods healthy foods. Fruit is the fastest fast food there is. Limit burgers and fries and substitute the broiled chicken breast. Evaluate the menu board if calories are up there. You need to redefine fast food.

9. Invest in nuts, seeds, fruits and yogurt. These are great substitutes; they have protein and many vitamins and minerals. Pack small portions in your purse so you can have them as a snack. They are tidbits of calories to sustain you, so you don't pig out later. We are learning more and more about the benefits.

10. Wash it all down with tea. Tea delivers antioxidants that are heart healthy. Studies have shown that we need fluids, so healthy beverages are important. Plus, it is refreshing. Tea is a jewel. Use decaf if you are sensitive to caffeine. Drink three cups a day for the most benefit, either green tea or standard black tea.

And, Frank also says, exercise is essential. She says to give yourself a six-month report card. Don't expect rapid changes.

"It's a variety of things that create a lifestyle: what time you get up, what exercise you get, if you smoke, how much alcohol you drink," she said.

• SPINACH AND CANNELLINI BEANS

Yield: Six servings

2 tablespoons extra-virgin olive oil

1 small red bell pepper, cored, seeded, thinly sliced

1 small red onion, thinly sliced

1 (9-ounce) bag baby spinach

1 (15-ounce) can cannellini beans, rinsed, drained

2 garlic cloves, sliced

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Procedure

Heat oil in medium saucepan over medium heat. Add the bell pepper and onion; cook, stirring occasionally, for five minutes or until lightly browned. Stir in spinach, beans, garlic, salt and pepper. Cook, stirring occasionally, for five minutes longer or until spinach wilts.

Source: "WomenHeart's All Heart Family Cookbook" by Kathy Kastan and Suzanne Banfield (Rodale, $29.95)

• ARUGULA TABBOULEH

Yield: Six servings

1 cup bulgur wheat

1/4 teaspoon salt

2 cups boiling water

1/4 cup freshly squeezed lemon juice

3 tablespoons extra-virgin olive oil

1 garlic clove, minced

1 (5-ounce) bag baby arugula or spinach, coarsely chopped

1 large tomato, seeded, chopped

1 large cucumber, peeled, halved, seeded and chopped

2 tablespoons chopped kalamata olives

Procedure

In medium bowl, combine bulgur, salt and boiling water. Cover and let stand for 30 minutes, or until bulgur is tender (it still will be a little chewy). Drain through a fine-mesh sieve. Wipe bowl dry.

To the bowl add juice, oil and garlic. Whisk to blend well. Stir in bulgur, arugula or spinach, tomato, cucumber and olives.

Source: "WomenHeart's All Heart Family Cookbook" by Kathy Kastan and Suzanne Banfield (Rodale, $29.95)

• SPICED SALMON TACOS

Yield: Eight

8 (6-inch) corn tortillas

1 Hass avocado, halved and pitted, see cook's notes

1/4 cup cilantro, chopped

1 medium tomato, seeded and finely chopped

1 garlic clove, minced

1/2 teaspoon grated lime zest (colored portion of peel)

1 tablespoon freshly squeezed lime juice

1/2 teaspoon salt, divided use

1 teaspoon ground cumin

1 teaspoon chili powder

1/4 teaspoon ground red pepper, such as cayenne

1-1/2 pounds salmon fillets, skin removed

2 cups shredded romaine lettuce

Cook's notes: According to authors Kathy Kastan and Suzanne Banfield, avocados are heart-healthy. "(Avocados) help lower cholesterol levels, the phytochemical betasitosterol literally blocks the absorption of cholesterol from foods," they write. But if you prefer, leave out the avocado mixture and substitute fresh salsa. Instead of heating tortillas in the oven, I like to use that Styrofoam-like tortilla holder that is sold next to the tortillas in the supermarket. I sprinkle a little water on a stack of tortillas and place them in the gizmo, then microwave them until they are heated through, usually about two minutes. No aluminum foil needed, and they stay warm for a long time inside the holder.

Procedure

Preheat oven to 425 degrees. Coat a rimmed baking sheet with cooking spray. Wrap tortillas in aluminum foil (see cook's notes).

Using a spoon, remove avocado from the shell. Place in a shallow bowl and mash with a fork. Add cilantro, tomato, garlic, zest, juice and 1/4 teaspoon salt. Stir until blended. Cover surface with plastic wrap and set aside.

In small bowl, combine cumin, chili powder, pepper and remaining 1⁄4 teaspoon salt. Rub over the salmon. Place in the prepared baking pan and bake seven minutes or until opaque. Remove and turn off oven. Place tortillas in the oven for three minutes or until warm and pliable.

Unwrap the tortillas. Flake salmon into a bowl. Divide the lettuce evenly among the tortillas. Divide salmon and place over lettuce. Top with avocado mixture.

Source: "WomenHeart's All Heart Family Cookbook" by Kathy Kastan and Suzanne Banfield (Rodale, $29.95)

• WALNUT-CRUSTED TURKEY SCALLOPINI

Yield: Serves four

For cranberry vinaigrette:

Olive oil spray

1 tablespoon thinly sliced shallot

1/2 cup fresh or frozen cranberries

1 tablespoon light brown sugar

1/2 cup water

2 tablespoons fresh orange juice

1/2 teaspoon honey

Pinch of kosher salt

Pinch of freshly ground black pepper

For turkey:

Olive oil spray

1 pound turkey breast cutlets, see cook's notes

1/2 cup coarsely ground walnuts

1/4 cup dry whole-wheat crumbs

2 teaspoons chopped fresh thyme leaves

2 teaspoons chopped fresh sage leaves

1 teaspoon chopped fresh rosemary leaves

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Cook's notes: To further cut down on cholesterol, cut the serving sizes of turkey in half. Supplement each with a generous serving of green vegetables, such as broccoli, green beans or brussels sprouts.

Procedure

Prepare vinaigrette: Spray a small saucepan lightly with olive oil spray and heat it over medium heat. Add shallot and cook, stirring until translucent, about two minutes. Add cranberries, brown sugar and 1/2 cup water. Bring to simmer and cook until cranberries pop and liquid is vibrant red color, about six minutes. Transfer mixture to blender and add juice, honey, salt and pepper. Blend on high until smooth, about 20 seconds. Store in tightly covered container in refrigerator up to five days.

Prepare turkey: Place one turkey cutlet between two sheets of plastic wrap and use flat side of a meat pounder or heavy skillet to pound until 1/4-inch thick. Repeat with remaining turkey cutlets. If the pounded cutlets are very large, cut them in half.

On a large rimmed plate, combine ground walnuts, bread crumbs, thyme, sage and rosemary. Season both sides of each cutlet with salt and pepper, then press each side into the nut mixture. Arrange cutlets on rimmed baking sheet in a single layer. Refrigerate until needed, up to three hours.

Spray a large, deep nonstick skillet generously with olive oil spray; heat over medium heat until hot but not smoking. Add turkey to pan in single layer; you should hear a sizzle (cook in batches if necessary; wipe out the pan with paper towels and spray with oil between batches). Cook until deep golden brown on each side and opaque throughout, three to four minutes per side. Serve turkey accompanied with a spoonful of cranberry vinaigrette.

Source: "Golden Door Cooks At Home" by Dean Rucker with Marah Stets (Clarkson Potter, $40)