By Jody Bertness
What is a Heart Healthy
 Contains healthy fats or is low in fat
 Free of saturated fats
 Free of trans fats
 Cholesterol free
 Contains fiber
 Low in sodium
 Tastes delicious
Saturated Fats
 Saturated fats are the bad fats that raise your LDL
 They are a naturally occurring fat found mostly in
meat and dairy, but also occur in coconut oil, palm
oil and palm kernel oil.
 The American Heart Association recommends
aiming for a dietary pattern that achieves 5% to 6%
of calories from saturated fat. That means, for
example, if you need about 2,000 calories a day, no
more than 120 calories should come from saturated
fats. That’s about 13 grams of saturated fats a day.
Trans Fats
 Is the worst of all fats
 Not only does it raise bad LDL cholesterol but it also
lowers the good HDL cholesterol, a double
Where are Trans fats?
 The manufactured form of trans fat, known as partially
hydrogenated oil, is found in a variety of food products,
 Baked goods. Most cakes, cookies, pie crusts and crackers contain
shortening, which is usually made from partially hydrogenated
vegetable oil. Ready-made frosting is another source of trans fat.
 Snacks. Potato, corn and tortilla chips often contain trans fat. And
while popcorn can be a healthy snack, many types of packaged or
microwave popcorn use trans fat to help cook or flavor the
 Fried food. Foods that require deep frying — french fries,
doughnuts and fried chicken — can contain trans fat from the oil
used in the cooking process.
 Refrigerator dough. Products such as canned biscuits and
cinnamon rolls often contain trans fat, as do frozen pizza crusts.
 Creamer and margarine. Nondairy coffee creamer and stick
margarines also may contain partially hydrogenated vegetable
Read Your Labels
 In the United States if a food has less than 0.5 grams
of trans fat in a serving, the food label can read 0
grams trans fat. This hidden trans fat can add up
quickly, especially if you eat several servings of
multiple foods containing less than 0.5 grams a
 When you check the food label for trans fat, also
check the food's ingredient list for partially
hydrogenated vegetable oil — which indicates that
the food contains some trans fat, even if the amount
is below 0.5 grams.
 Cholesterol is only
found in animal
 Eggs are the largest
source of cholesterol
 American Heart
recommends less than
300mg of cholesterol a
day for healthy
 Saturated fat and trans fat raise “LDL” the bad
 Good fats such as monounsaturated and
polyunsaturated fats found in plants raise “HDL”
the good cholesterol
 Our bodies make cholesterol so we don’t need to
consume outside sources of it.
 The cholesterol in animal products are typically
filled with saturated fats which is why they raise
 Coronary angiograms
before (left) and after
(right) 32 months of a
plant-based diet with
no cholesterol
containing animal
Sept-OCT 2009
6 Participants
 Total Weight Loss for the Group – 46.5 lbs
 Total Cholesterol Average at start of Class - 208
 Total Cholesterol Average at end of Class - 164
 Average LDL at start of Class - 126
 Average LDL at end of Class - 97
 Greatest Individual Drop in Total Cholesterol - 104
 Greatest Individual Weight Reduction – 14.5 lbs
Cholesterol levels
Below 200 mg/dL
200-239 mg/dL
Borderline high
240 mg/dL and above
Below 70 mg/dL
Below 100 mg/dL
100-129 mg/dL
130-159 mg/dL
160-189 mg/dL
190 mg/dL and above
Ideal for people at very
high risk of heart
Ideal for people at risk
of heart disease
Near ideal
Borderline high
Very high
Cholesterol Levels
HDL cholesterol
Below 40 mg/dL (men)
Below 50 mg/dL
40-49 mg/dL (men)
50-59 mg/dL (women)
60 mg/dL and above
The Culprit
Vanilla Ice cream 1 cup serving
 Calories 274
 Fat 14 grams
 Saturated fat 8 grams
 Cholesterol 58 mg
Soy Vanilla Ice Cream
1 cup serving
 Calories- 260
 Fat- 6g
 Saturated Fat – 0g
 Cholesterol – 0mg
 Fiber – 6 g
Chocolate Cake with Frosting
one piece, 1/12 of a cake
 Calories 537
 Fat 28 grams
 Saturated fat 8 grams
 Cholesterol 30 mg
Chocolate Cake /Non-fat
Greek Yogurt with Powdered Sugar
1piece, 1/12 of the cake
 Calories 130
 Fat 0g
 Saturated Fat 0g
 Cholesterol 0g
Traditional Lemon Bars
for a 2x2 in square
 Calories 195
 Fat 9g
 Saturated Fat 5g
 Cholesterol 61g
 Fiber 0
Lemon Date Bars
2x2 inch bar
 Calories 119
 Fat 5g
 Saturated Fat 1g
 Cholesterol 0g
 Fiber 2g
one piece, 125 grams
 Calories 401
 Fat 28 grams
 Saturated 12 grams
 Cholesterol 69 mg
Nuts are great for you!
 Walnuts are anti-inflammatory because they are rich
in Omega- 3 fatty acids. They are full of anti-oxidants
which help in preventing cancer, heart disease and
premature aging. Studies have found that they
actually help in weight loss because they increase
your metabolism.
 Almonds have the most fiber and vitamin E of all the
nuts. They are also good for weight loss and
lowering your cholesterol, especially
the bad LDL.
 Cashews are rich in zinc and iron along with being a
good source of magnesium which may help improve
 Pecans have a high anti-oxidant level which helps
improve heart health by preventing plaque
formation in your arteries and help lower the bad
LDL cholesterol.
 Brazil nuts have more than 100% of your days
recommended selenium. Selenium has been found to
help prevent certain types of cancer. Don’t overeat
these, too much selenium can lead to toxicity.
 Macadamia nuts contain the most monounsaturated
fat per serving which helps lower both cholesterol
and blood pressure. They are the most calorie dense.
 Pistachios are the least calorie dense and only
contain about 4 calories each so you can feel good
about snacking on large amounts. They are loaded
with antioxidants, potassium and are a good source
of vitamin B6.
Why soak nuts?
 Better taste especially in walnuts.
 They blend easier in recipes.
 Nuts contain phytic acid which binds to minerals in the
gastrointestinal tract and prevents them from being
absorbed. This can lead to mineral deficiency such as
iron. Soaking eliminates this problem.
 Soaking releases the enzyme inhibitors allowing the
sprouting process to begin. This increases enzyme
activity which increases the nuts nutrients and makes
them more digestible.
How long should I
soak nuts?
 20 minutes minimum if short on time
 2 to 3 hours is good
 Overnight is best
 Add about a ½ tsp of salt per cup of nuts
 Soak in a glass container with a lid on in the
refrigerator. Rinse well before using.
Health Benefits of Dates
 Fiber promoting colon health and heart health. Medjool
dates contains 7 grams of fiber per serving.
 Rich in magnesium, which is anti-inflammatory and helps
lower blood pressure.
 The only sweetener that has actual health benefits.
No-Bake Pie Crust
The garden of vegan cookbook
 1 ½ cups pecans or
 8 pitted dates
 ½ tsp vanilla extract
 ¼ tsp cinnamon
 2 tbsp water
 In a food processor, blend
the nuts until they are
finely chopped. Add the
dates vanilla, cinnamon,
and water and blend until
well combined. Spoon
into an 8-inch. Pie plate
and spread out evenly
with fingers to cover
bottom of plate. Fill with
desired filling.
Banana Dream Pie
from Eat Right, Live Longer, by Neal D. Barnard, M.D.; recipe by
Jennifer Raymond.
1 vegan pie crust (no-bake crust recipe would be good here)
1/2 cup sugar or other sweetener
5 tablespoons cornstarch
2 cups rice or soymilk
1/2 teaspoon salt
1 teaspoon vanilla extract
1/2 pound firm tofu
2 ripe bananas
2 tablespoons coarsely chopped almonds
 Prepare the crust according to directions.
 Mix the sugar and cornstarch in a saucepan, then stir in
the milk and salt. Cook over medium heat, stirring
constantly, until very thick. Remove from the heat and
stir in the vanilla.
 Drain the tofu and blend it in a food processor until it is
totally smooth, then add the pudding and blend until
 Slice the bananas into thin rounds over the cooled crust.
Spread the tofu mixture on top.
 Toast the chopped almonds in a 375°F oven until lightly
browned, about 10 minutes, then sprinkle evenly over
the pie. Refrigerate until completely chilled, at least 2
No-Bake Vegan Date
from “”
1½ cups whole soaked raw almonds
1½ cups regular oats
½ teaspoon kosher salt
10 Medjool dates, pitted and roughly chopped
¼ cup coconut oil
 Filling
 25 Medjool dates, pitted and roughly chopped
 ½ cup water
 Directions: Line a square pan (8 by 8-inch) with two pieces of
parchment paper going opposite ways. In a food processor,
process the almond, salt, and oats until a fine crumble forms.
Now add in the dates and process until crumbly again. Melt the
coconut oil and add to the mixture and process until sticky. You
can add a tiny bit more oil if the dough is too dry. Remove from
processor, set aside ¾ cup of the mixture for later and press the
rest of the mixture very firmly and evenly into the pan.
 Grab your pitted and roughly chopped dates and water and
process in the food processor until a paste forms. You will have
to stop and scrape down the sides of the bowl often. You can add
a tiny bit more water if needed, but you want the paste quite
thick. Scoop out the date mixture onto the crust and gently
spread with the back of a wet spatula until even.
 Sprinkle on the ¾ cup of mixture you set aside and gently press
down with fingers. Refrigerate in the fridge until firm for at least
1 hour, preferably overnight. Cut into squares and serve. Store in
the fridge or freezer.
Basic Chocolate Pudding
 1 package firm Mori Nu
 1 tsp oil
 ½ cup sweetener of
 4 tbsp cocoa powder
 ¼ tsp salt
 1 ½ tsp vanilla extract
 Blend all the
ingredients together in
a blender or food
processor. Chill for a
few hours before
 Warning: Don’t tell
your children it is made
from tofu
Peanut Butter Chocolate
from “”
 14-ounce package firm
Mori-Nu tofu.
 ⅓ cup natural creamy
peanut butter
 6 tablespoons maple
 ¼ cup cocoa powder
 2 tablespoons salted
peanuts (for garnish)
 In a food processor or
blender, purée the tofu with
⅓ cup peanut butter, 6
tablespoons maple syrup
and ¼ cup cocoa powder in a
blender until smooth.
 Divide the pudding among
glasses and refrigerate for 20
to 30 minutes, until set.
 For the garnish, crush 2
tablespoons peanuts and
sprinkle on top of the
pudding. Dust with a touch
of cocoa powder, if desired.
Orange Cardamom Chocolate
Sauce adapted from “”
 1-12.3 oz package shelf-stable soft silken tofu (like
Mori-Nu), cut into large chunks
 1/4 cup orange juice
 ¼ cup unsweetened cocoa powder
 ¼ cup agave nectar, maple syrup, or honey
 1 tsp. ground cardamom
 zest from 1 whole orange
 Combine tofu and orange juice in a blender or food
processor; process until smooth. Add remaining
ingredients and process until well-combined. Chill in
refrigerator for 1 hour before serving.
 Great over chocolate cake or drizzle over fruit.
Dark Chocolate Pomegranate
Mousse from “
 ½ of a 3 ounce high quality dark chocolate bar ( 62%
Cacao), broken into pieces
 1-12.3 oz package shelf-stable firm silken tofu (like
Mori-Nu), cut into large chunks
 1/4 cup pomegranate juice
 1 tbsp. unsweetened cocoa powder
 2 tbsp. agave nectar
 Pomegranate seeds for garnish
 Place chocolate bar pieces in a microwave-safe bowl
and microwave at 20 second intervals until melted
(stirring after each interval).
 Combine tofu and pomegranate juice in a blender or
food processor; process until smooth. Add cocoa
powder, agave nectar, and melted chocolate and
process until well-combined. Chill in refrigerator for
1 hour.
 Put mousse in piping bag or, if you don't have one, a
zip-top plastic bag with a corner snipped off. Pipe
into dessert cups and garnish with pomegranate
Anything Goes Fruit
“How it all Vegan” Cookbook
 1 cup soft tofu
 1 tsp oil
 ¼ cup sweetener
 ¾ cup frozen fruit
of choice
 1 tsp lemon juice
 Dash of salt
 ½ tbsp vanilla
 In a blender or food
processor, blend
together all the
ingredients until
smooth and creamy.
Chill well before
serving. Makes 2-4
Fat –Free Chocolate
 1 Devil’s Food Cake
 1 cup fat-free Greek
 1 cup water
 Preheat oven to 350 degrees.
 In a large bowl mix
ingredients using electric
beater for about one minute.
 Follow directions on the box
for pan size, spray bottom
with nonstick spray and bake
 Cool and sprinkle with
powdered sugar or if eating
right away top with
chocolate sauce recipe or a
berry sauce.
Lemon Bars
from “Vegan Vittles”
 1 cup whole wheat pastry flour
1 cup quick-cooking rolled oats
¼ cup unsweetened shredded dried coconut
2 Tb granulated sugar
¼ tsp salt
½ cup maple syrup
¼ cup canola oil
3 Tb freshly squeezed lemon juice
1 Tb grated lemon zest
1 tsp vanilla extract
½ cup chopped soft dates
 Preheat oven to 350 degrees. Mist and 8-inch square glass baking
pan with nonstick spray and set aside.
 Combine flour, oats, coconut, sugar, and salt in a large bowl, and
stir with a dry whisk.
 Combine syrup, oil, lemon juice, lemon zest, and vanilla in
separate bowl and stir until well blended.
 Pour into the flour-oat mixture and mix well. Add dates and mix
 Pack the dough into the baking dish and bake for 20-25 minutes
or until lightly browned. Cool on a wire rack, slicing into squares
while still warm. Cool completely before serving.
Fat-Free Ginger Cookies
 2 1/4 cups flour
1 cup brown sugar
1/4 cup applesauce
1/4 cup finely-chopped candied ginger
2 large egg whites
1/3 cup molasses
1 teaspoon baking soda
1 teaspoon cinnamon powder
1 teaspoon fresh ginger paste
1/8 teaspoon ground cloves
1/4 tsp allspice
1/4 nutmeg
1/4 teaspoon salt
1/2 cup additional sugar, mixed with 1/2 tsp cinnamon
powder (For rolling the dough balls)
 In a deep bowl, add brown sugar, applesauce, fresh ginger paste and
molasses and mix for 5 minutes until everything is properly mixed
together. Add egg whites and mix again for another minute.
 In a separate bowl, sift the flour, baking soda, salt, cinnamon powder,
allspice, nutmeg and ground clove. Add this dry mixture into the wet
mixture and mix until everything is completely incorporated. Add
candied ginger and mix with a wooden spoon. Chill this dough for 2
 Place sugar and cinnamon powder in a flat dish. Use an ice cream
scooper to place small portions of dough onto this dish. Roll them
around in the sugar and shape them into balls.
 Place these dough balls on a cookie tray lined with parchment paper
or foil paper (sprayed with some oil).
Make sure the dough balls are about 3 inches apart so that cookies
have enough room to spread.
 Bake at 350 degrees for 13 minutes or until the center becomes slightly
firm to the touch. Allow these cookies to cool on the baking tray and
then remove the cookies. Store them in an airtight container for 5
from “Tasty Vegan Delights”
 1 cup chopped prunes,
apricots, or other dried
 ¼ cup water
 1 tsp vanilla
 ½ cup honey
 2 cups unsweetened
shredded coconut
 ½ cup oat flour (blend
quick oats in blender to
 flour)
 ½ tsp salt
 Combine all ingredients.
Let stand in bowl for 10
 Shape into small cookies
and place on a nonstick
cookie sheet.
 Bake at 350 degrees for
about 25 minutes or until
 Makes about 24