Extra-Virgin Olive Oil

Why it’s good for you: Olive oil is a staple in the heart-healthy Mediterranean diet. It’s high in monounsaturated fats that can help lower cholesterol. Health experts recommend cutting the amount of saturated fats in your diet and incorporating more monounsaturated and polyunsaturated fats in order to decrease your risk of heart disease.

Extra-virgin olive oils are a better option than other olive oils, since they’re less refined. Extra-virgin olive oil contains antioxidant compounds as well as vitamin E and oleocanthal, which can reduce inflammation.

How to eat it: A little olive oil goes a long way, so just use a small amount in cooking or for roasting vegetables.

Serving size: 1 tablespoon

Calories: 119

Recipe: Dr. Janet’s Raspberry Olive Oil Vinaigrette

Ingredients

1/3 cup fresh raspberries

1 tablespoon balsamic vinegar

2 teaspoons Dijon mustard

1 tablespoon water

1 garlic clove, minced

½ teaspoon honey

Salt and freshly ground black pepper to taste

5 tablespoons extra-virgin olive oil

2 tablespoons shallots, chopped

In a blender or food processor, combine all dressing ingredients except the oil and shallots and process until smooth. Slowly add in the oil and blend until dressing has a thick consistency. Stir in shallots. Chill dressing until ready to serve salad.

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Red Wine

Why it’s good for you: If you can drink responsibly and moderately — up to two glasses a day for men, one for women — red wine is another good-for-you treat. A compound in red wine called resveratrol has been linked to longevity and lower risk of diabetes and heart disease. According to Janet Bond Brill, wines made from grapes grown in cooler regions, like pinot noir from Oregon, contain the highest concentration of resveratrol.

How to drink it: Is there a wrong way to drink red wine?

Serving size: 3.5 oz.

Calories: 87

Dark Chocolate

Why it’s good for you: If you want to treat yourself, dark chocolate is the way to go. It’s better than milk chocolate because of its high concentration of cocoa, which is packed with disease-fighting antioxidant plant chemicals called flavonol; milk chocolate contains only modest amounts. Those antioxidants can help reduce the risk of blood clots and lower blood pressure and inflammation as well as improve insulin resistance. A recent study even found that those who indulged in a little bit of chocolate five times a week were slimmer than those who didn’t. “I tell all my patients that a little can go a long way,” says Janet Bond Brill. “Eat chocolate by the piece and not by the pound.”

How to eat it: Keep a dark-chocolate bar around and have a little piece when you crave a treat.

Serving size: 1 oz.

Calories: 170

Recipe: Dr. Janet’s Flourless Dark-Chocolate Brownies with Walnuts 

Yield: 16 servings

Ingredients

1 15-oz. can black beans, drained and rinsed

¾ cup packed Splenda brown-sugar blend

½ cup quick-cooking oats

¼ cup unsweetened dark cocoa powder

¼ cup extra-virgin olive oil

2 tablespoons ground flaxseeds

1 tablespoon espresso powder

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup chopped walnuts

Preheat oven to 350°F. Spray a 9-in. baking pan with nonstick cooking spray. Place black beans in a mixing bowl. Add the sugar, oats, cocoa powder, olive oil, espresso powder, flaxseeds, vanilla and salt. With an electric mixer, blend the ingredients for about 2 minutes until the black beans are mushy and the mixture is smooth. Scrape batter into the prepared pan and bake for 30 to 35 minutes until the edges pull away from the sides of the pan and the middle of the brownies is firm. Let cool before slicing into 16 pieces.

Nutrition per serving (1 brownie):

Calories: 140

Fat: 6 g

Sodium: 89 mg

Carbohydrates: 16 g

Dietary fiber: 2 g

Sugars: <1 g

Protein: 3 g

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). To learn more about this book, visit DrJanet.com or PreventaSecondHeartAttack.com

Fat-Free Greek Yogurt

Why it’s good for you: Greek yogurt counts toward your daily dairy intake, and it packs plenty of protein to keep you full for longer.

How to eat it: Add walnuts and banana for a supernutritious breakfast

Serving size: 6 oz.

Calories: 100

Recipe: Dr. Janet’s Pumpkin-Pie Yogurt Snack

Yield: 1 serving

Ingredients

1 6-oz. container of 0% (fat-free) Greek yogurt

¼ cup canned pumpkin puree (no sugar added)

2 packets Splenda with fiber (or sweetener of choice)

¼ teaspoon pumpkin-pie spice

2 tablespoons fat-free whipped cream

1 tablespoon chopped (diced) walnuts

Mix all ingredients together; top with whipped cream and walnuts if desired.

Nutrition per serving:

Calories: 170

Fat: 5 g

Cholesterol: 0 mg

Sodium: 70 mg

Carbohydrates: 16 g

Dietary fiber: 3 g

Sugars: 10 g

Protein: 17 g

Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down

Fat-Free Milk

Why it’s good for you: Dairy products are a primary source of calcium for Americans, and they also contain vitamin D, both of which contribute to bone health. Eating low-fat or nonfat dairy has been associated with a reduced risk of heart disease and Type 2 diabetes and with lower blood pressure in adults. And chocolate milk is a great way toreplenish after a workout.

How to eat it: Drink a glass by itself or add it to oatmeal or cereal.

Serving size: 1 cup

Calories: 86

Recipe: Dr. Janet’s European-Style Thick Hot Cocoa

Yield: 2 cups (4 servings)

Ingredients

½ cup unsweetened cocoa powder

2 tablespoons Splenda brown-sugar blend

1 tablespoon cornstarch

1/8 teaspoon ground cinnamon

2 cups fat-free milk

In a saucepan, mix cocoa, sugar, cornstarch and cinnamon. Whisk in 1 cup milk to make a thick paste and to dissolve the dry ingredients. This will look like thick chocolate frosting. Whisk in the remaining 1 cup milk until smooth. Place over low heat and stir until steaming and thick. Do not boil. Serve hot. (For more creaminess, you can add a little fat-free half-and-half and a dollop of fat-free whipped topping.)

Nutrition per serving (½ cup):

Calories: 190

Sodium: 95 mg

Fat: 2.5 g

Carbohydrates: 34 g

Dietary fiber: 3 g

Sugars: 26 g

Protein: 9 g

Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down

Tuna

Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should limit their intake of it, however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple.

How to eat it: A tuna sandwich is an easy on-the-go lunch. You can also top whole-grain crackers with tuna for a delicious snack.

Serving size: 3 oz.

Calories: 99

Recipe: Dr. Janet’s Tuna and Tofu Salad

Yield: 2 servings

Salad

Ingredients

4 cups red leaf lettuce, washed, dried and torn

1 large ripe tomato, diced

½ large Vidalia sweet onion, sliced

¼ cup green onions, sliced

½ cup sliced button mushrooms

1 block (14-oz. package) extra-firm tofu

1  can (12 oz.) water-packed tuna

Arrange lettuce on a large salad plate. Cut tofu into 1-in. cubes and add to salad. Mix tomato and onion together and sprinkle over tofu. Sprinkle drained tuna flakes over tomato mixture, then add green onions. Pour chilled dressing in desired amount over salad before serving.

Dressing

Ingredients

1 clove garlic, minced

1 tablespoon balsamic vinegar (well aged)

1 ½ teaspoons Dijon mustard

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/3 cup extra-virgin olive oil

Whisk together all dressing ingredients except the oil and blend until smooth. Slowly add in the oil and mix until dressing has a thick consistency. Chill dressing until ready to serve salad.

Nutrition per serving (½ recipe):

Calories: 461

Fat: 17 g

Cholesterol: 51 mg

Sodium: 779 mg

Carbohydrates: 15 g

Dietary fiber: 2 g

Sugars: 7 g

Protein: 60 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Almonds

Why they’re good for you: Like other tree nuts, almonds are a rich source of protein. They’re also high in calcium and monounsaturated fat (the heart-healthy kind found in olive oil). A daily handful could help lower your bad LDL cholesterol and risk of heart disease.

How to eat them: If you’re eating almonds plain, go for the dry-roasted, unsalted variety. Buy sliced almonds and sprinkle them on salads or into baked goods. They also make scrumptious nut butters. For people who avoid dairy, almond milk is a tasty alternative.

Serving size: 1 oz. (about 23 nuts)

Calories: 163

Recipe: Dr. Janet’s Chocolate Almond Decadence

Yield: 12 servings (slices)

Cake

Ingredients

6 squares of Baker’s unsweetened baking chocolate

¾ cup Take Control light margarine

2 cups sugar

½ cup flour

½ cup almond flour (grind raw, natural almonds in a food processor until they’re a fine powder)

1 cup (4 oz.) unsweetened applesauce

3 egg whites

1 teaspoon vanilla extract

½ cup Nestlé Toll House semisweet chocolate mini morsels

Preheat oven to 350°F. Spray a 9-in.-by-13-in. baking pan with nonstick cooking spray and set aside. Combine the first two ingredients in a large microwavable bowl and microwave on high for 2 minutes. Remove and stir until chocolate is totally melted. In another large mixing bowl, combine sugar, flour and almond flour. Add in remaining ingredients and mix well until completely blended. Pour batter into baking pan and bake for 30 to 35 minutes or until center is firm to the touch. Let stand until set and serve warm, topped with raspberry coulis and fat-free whipped topping if desired.

Raspberry coulis

Ingredients

2 ½ cups fresh raspberries

1/3 cup sugar

1 teaspoon fresh lemon juice

In a saucepan, combine raspberries, sugar and lemon juice and cook over low heat, stirring gently until sugar is dissolved. When mixture just begins to simmer, remove from heat and pour into a food processor. Process until smooth. Drizzle coulis over chocolate almond cake; add a dollop of fat-free whipped topping.

Nutrition per serving (1 slice of cake, with 2 tablespoons raspberry coulis):

Calories: 378

Fat: 19 g

Sodium: 125 mg

Carbohydrates: 57 g

Dietary fiber: 5 g

Sugars: 45 g

Protein: 5 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com