Chia Seeds

Why they’re good for you: Like flaxseeds, chia seeds are a good source of the plant omega-3 fatty acid ALA and protect against inflammation, arthritis and heart disease. Unlike flax, chia seeds don’t need to be ground or refrigerated.

How to eat them: Sprinkle seeds into cereals, oatmeal, salads, breads and smoothies.

Serving size: 1 oz.

Calories: 138

Recipe: Whole-Wheat Chia Pumpkin Pancakes

Yield: 10 pancakes

While normal pancakes may not pack much of a nutritional punch, these ones are made with whole-grain flour, chia seeds, pumpkin and steel-cut oats — filled with fiber, healthy fats and nutritional goodness.

Ingredients

1 cup whole-wheat flour

½ cup cooked steel-cut oats
 (¼ cup dry, cooked in water)

1 cup light soy milk

¼ cup egg substitute

1 tablespoon canola oil

2 tablespoons honey

¼ cup pure canned pumpkin

½ teaspoon pumpkin-pie spice

1 ½ teaspoons baking powder

¼ teaspoon salt

2 tablespoons chia seeds

Syrup or other desired toppings

Spray griddle or pan with cooking spray and bring to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin-pie spice, baking powder and salt. Slowly stir flour mixture into pumpkin-egg mixture. Add honey and stir until combined. 
At the last minute, stir in chia seeds. Pour ¼-cup portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done, about 3 to 4 minutes. Top with syrup or other desired toppings.

Nutrition per serving (3 small pancakes):

Calories: 270

Fat: 8 g

Cholesterol: 0 mg

Sodium: 420 mg

Carbohydrates: 45 g

Dietary fiber: 9 g

Sugars: 10 g

Protein: 10 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

Flaxseeds

Why they’re good for you: Seeds are good sources of plant protein; flaxseeds are also high in the plant-based omega-3 fatty acid called ALA and are very heart-healthy. Just be sure to grind them up before eating.

How to eat them: Sprinkle ground seeds into cereals, oatmeal, salads, breads and smoothies. Flaxseeds can also be an excellent source of healthy fat in your baked goods.

Serving size: 1 tablespoon

Calories: 37

Recipe: Crock-Pot Oatmeal

Yield: 8 servings

Ingredients

1 cup steel-cut oats

1 cup dried cranberries

2 cups water

4 cups light soy milk

1 ripe banana, sliced

½ cup ground flaxseeds

½ cup chia seeds

Pinch of cinnamon

Chopped almonds

Brown sugar (optional)

Fat-free half-and-half (optional)

Spray inside of Crock-Pot with nonstick cooking spray. Combine all ingredients in Crock-Pot and stir. Cover and cook on low for 8 to 9 hours. Garnish with chopped almonds, brown sugar and half-and-half if desired.

Nutrition per serving (approximately 1 cup):

Calories: 195

Fat: 5 g

Sodium: 52 mg

Carbohydrates: 34 g

Dietary fiber: 6 g

Sugars: 7 g

Protein: 6 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

Lean Meat

Why it’s good for you: Meat is high in protein, B vitamins, vitamin E, iron, zinc and magnesium. But it’s important to differentiate between lean meats and those high in saturated fat and cholesterol. Boneless, skinless chicken breasts and turkey cutlets are your leanest poultry choices; as for beef, round steaks and roasts, top loin, top sirloin, chuck shoulder and arm roasts are the leanest cuts. If you’re craving a burger, make your patties with the leanest ground beef available, labeled at least “90% lean.” For lunch meats, check labels to make sure they’re low in fat and sodium.

How to eat it: To keep meats healthy during preparation, trim away all visible fat before cooking and drain any fat that emerges during cooking. Skip the breading and frying; opt for broiling, grilling or roasting instead.

Serving size: About 3 oz., cooked

Recipe: Sam’s Slow-Cooker Turkey Chili

Yield: 10 cups; 8 servings

Ingredients

2 tablespoons olive oil

1 medium onion, peeled and chopped (about 1 cup)

1 large red bell pepper, seeded and chopped (about 1 cup)

4 cloves garlic, peeled and minced

2 tablespoons chili powder

2 tablespoons unsweetened cocoa powder

1 teaspoon ground cumin

2 teaspoons salt-free seasoning blend

½ teaspoon freshly ground black pepper

1 lb. extra-lean ground turkey breast

3 cups low-sodium vegetable juice

1 15-oz. can no-added-salt diced tomatoes in their juice

2 15-oz. cans kidney beans, drained and rinsed

2 tablespoons molasses

2 avocados, peeled and diced

½ cup plain yogurt, divided

In a large skillet, heat olive oil over medium heat. Add onion and bell pepper and cook until tender, about 5 minutes. Stir in the garlic, chili powder, cocoa powder, ground cumin, salt-free seasoning blend and pepper. Cook for 1 minute to blend the spices. Pour onion and spice mixture into slow cooker. Cook the turkey in the same skillet, breaking the turkey into small pieces and cooking until the turkey breast is no longer pink. Place in the slow cooker. Add the vegetable juice, chicken broth, tomatoes and their juice, kidney beans and molasses. Cover the slow cooker and set on low. Cook for 4 hours. Serve garnished with diced avocado and a spoonful of plain yogurt.

Nutrition per serving (1 ¼ cup):

Calories: 321

Sodium: 137 mg

Fat: 12 g

Carbohydrates: 34 g

Dietary fiber: 10 g

Sugars: 9 g

Protein: 23 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Bulgur

Why it’s good for you: Bulgur is one of several lesser-known whole grains that pack a wealth of fiber and B vitamins. The low-glycemic-index food, which is good for your insulin levels and blood glucose, is a Middle Eastern favorite made from wheat kernels that have been boiled, dried and cracked; it’s sometimes referred to as cracked wheat. Other less familiar yet tasty whole grains include millet, buckwheat, farro, barley and amaranth.

How to eat it: Bulgur is great in breads, salads and side dishes. It’s the main ingredient in the Middle Eastern salad tabbouleh.

Serving size: ½ cup cooked 

Calories: 151

Recipe: Dr. Janet’s Easy Tabbouleh Salad

Yield: 6 servings

Ingredients

1 cup bulgur wheat

2 cups boiling water

1 cucumber, peeled and diced

2 cups diced plum tomatoes

¾ cup diced red onion

3 tablespoons extra-virgin olive oil

3 tablespoons fresh lemon juice

2 cloves fresh garlic, minced

2 cups fresh parsley, chopped

Salt and pepper to taste

Place bulgur wheat in a large stainless-steel bowl and pour boiling water over it. Let soak for 30 minutes, then drain bulgur and set aside. In a salad bowl, mix together cucumber, tomatoes and onion. In another bowl, for the dressing, combine olive oil, lemon juice, garlic, salt and pepper. Pour over vegetables and toss. Add bulgur and toss. Add parsley, stir and refrigerate for at least one hour before serving.

Nutrition per serving (1 cup):

Calories: 180

Sodium: 20 mg

Fat: 8 g

Carbohydrates: 26 g

Dietary fiber: 7 g

Sugars: 4 g

Protein: 5 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

Steel-Cut Oatmeal

Why it’s good for you: Oatmeal is high in the fiber beta-glucan, which lowers levels of bad LDL cholesterol. Nutritionists recommend steel-cut oats because they’re minimally processed, without additives. “Oatmeal is the best way to start your day,” says Brill. “It’s a whole grain and a great heart-healthy food. It has antioxidants that are unique to oats too.” Oatmeal’s an ideal postworkout food as well, since it contains energy-producing B vitamins and carbohydrates that replenish your muscles.

How to eat it: You can cook oatmeal with milk or water. Add cinnamon and walnuts for extra flavor, nutrients and crunch.

Serving size: ¾ cup cooked

Calories: 124

Recipe: Steel-Cut-Oats Risotto with Mushrooms and Walnuts

Yield: 4 servings

Ingredients

1 tablespoon extra-virgin olive oil

1 cup sliced summer squash (zucchini, yellow or crookneck)

1 cup sliced leeks (green and white sections)

2 cup sliced brown mushrooms

2 garlic cloves, minced

½ teaspoon ground black pepper

2 ½ cups low-sodium vegetable broth

½ cup white wine

1 cup uncooked steel-cut oats

½ cup chopped walnuts

1/3 cup packed chopped fresh basil

Heat the olive oil in a large saucepan. Add the squash, leeks, mushrooms, garlic and black pepper and sauté for 3 minutes. Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling. Stir the oats and walnuts into the vegetable mixture, then ladle approximately ½ cup of the warm broth mixture over it. Cook over medium heat, stirring constantly, until the liquid is absorbed. Add another ½ cup broth mixture and continue cooking, stirring and adding more warm broth until all the broth has been incorporated and the risotto is creamy and tender, about 20 minutes. Stir in the fresh basil and serve immediately.

Nutrition per serving (1 cup):

Calories: 331

Fat: 16 g

Sodium: 51 mg

Carbohydrates: 34 g

Dietary fiber: 7 g

Protein: 11 g

Recipe from Sharon Palmer, R.D., author of The Plant-Powered Diet

Quinoa

Why it’s good for you: Not only is quinoa considered a whole grain; it’s also a complete protein, containing all the amino acids necessary for building muscle and upping metabolism.

How to eat it: Try quinoa anytime you’d ordinarily eat rice; it’s also a good ingredient for veggie burgers.

Serving size: 1 cup cooked

Calories: 222

Recipe: Dr. Janet’s Quinoa with Walnuts and Currants

Yield: 6 servings

Ingredients

1 cup quinoa, rinsed

2 cups reduced-sodium chicken or vegetable broth

¼ cup dried currants

½ cup chopped walnuts, toasted

¼ cup finely sliced scallions, green and white part (2 thin scallions)

Rinse the quinoa in a fine-mesh strainer with cool running water before cooking, to remove the saponin, a natural coating on the quinoa, which can be an irritant to the stomach if not removed. Some quinoa is sold prerinsed.

In a saucepan, bring the quinoa and broth to a boil. Add the currants; cover and reduce heat to low. Cook for 15 minutes. Turn off the heat, leave covered, and let sit for 5 minutes. Then open the pan and lightly fluff the quinoa with a fork to separate the grains. Gently stir in the walnuts and scallions. Serve warm or at room temperature.

Nutrition per serving (½ cup):

Calories: 194

Fat: 8 g

Sodium: 192 mg

Carbohydrates: 26 g

Dietary fiber: 3 g

Sugars: 4 g

Protein: 7 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

Whole-Wheat Bread

Why it’s good for you: The government’s dietary guidelines recommend that at least half the grains you eat be whole. This means intact grains that contain the entire grain kernel: the bran, germ and endosperm. Refined grains (which are used in white bread and white rice), in contrast, are milled, meaning the bran and germ have been removed to give the grains a soft, finer texture; this process also strips the grains of dietary fiber, iron and several B vitamins.

The reason you want whole grains in your diet: their high dietary fiber and nutrients are linked to lower risks of heart disease, some cancers, diabetes and obesity; plus, they help lower cholesterol, blood sugar and blood pressure. Switching from white to whole-wheat bread is one good way to up your whole-grain intake.

Word to the wise: Beware of breads that are marketed as “multigrain,” “made with whole grains” or “enriched.” While these products may contain some whole grains, they’re likely to contain refined grains too. Stick to products labeled as “100% whole grain.”

How to eat it: Simply swap white bread for whole wheat on all your sandwiches.

Serving size: 1 slice

Calories: 69

Recipe: Dr. Janet’s Whole-Wheat Pita Crisps

Yield: 1 serving

Ingredients

1 large 100% whole-wheat pita bread

Dash of paprika

Cut pita into four wedges. Place pita on baking sheet and sprinkle with paprika. Toast in toaster oven until crisp.

Nutrition per serving (1 pita):

Calories: 120

Fat: 1 g

Sodium: 240 mg

Carbohydrates: 25 g

Dietary fiber: 3 g

Sugars: 0 g

Protein: 4 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