Our farms, fields, and fisheries produce all the ingredients needed for heart-friendly meals, and because they grow nearby, we get them at their peak of flavor. Even our red wine (keep it to a glass a day) is believed to promote heart health by preventing the absorption of cholesterol in the blood.

Soluble fiber in all fruits and veggies helps to lower cholesterol levels--shoot for at least five servings per day. For daily balance, include at least one fruit or vegetable that's high in vitamin A and one high in vitamin C. While saturated fat should be avoided, polyunsaturated fat and its related omega-3 fatty acids as well as monounsaturated fat can help reduce blood cholesterol. Eat nuts, olives, and avocados in moderation; though they contain beneficial fats, they're high in calories.

Turn to page 78 to see how to start turning some of these foods into delicious meals.

ILLUSTRATION BY TIM CARROLL

COPYRIGHT 2005 Sunset Publishing Corp.
COPYRIGHT 2005 Gale Group