How to Reduce the Intake of Fat and Cholesterol for Health’s Sake

The influence of cholesterol on American health has been a cornerstone of scientific research in recent years. In fact, when the news began to spread that the waxy substance was a major risk factor for heart disease, consumers responded swiftly.

They didn’t eat it.

Food manufacturers had similar reactions. They began removing cholesterol from as many food items as they possibly could. They promoted those products that didn’t contain the substance, which was now perceived as “deadly,” and touted those that could potentially offset or reduce its impact on the body.

As the scientific community watched, consumers ate less and less cholesterol-filled foods, but the incidence of heart disease failed to decline. In 1986 (the latest year for which statistics are available, according to the American Heart Assn.), heart and blood vessel diseases killed as many as 1 million Americans--almost as many as cancer, accidents, pneumonia, influenza and all other causes of death combined. That same year, about 466,000 Americans died of cancer.

Researchers decided to look for another culprit.

A Look at the Fats

After scrutiny of clinical and epidemiologic data, they determined that saturated fat, which is converted by the body into cholesterol, might instead be responsible for the death rate from heart disease. High intake of saturated fat was linked to the high levels of cholesterol found in the bloodstreams of Americans.

Because the American diet had shifted from foods rich in cholesterol to those containing high amounts of saturated fats, such as baked goods, salad dressings and fried fast foods, fat--both of the saturated and unsaturated varieties--became the prominent risk factor for heart disease. Cholesterol in food was off the hook--sort of.

In the meantime, researchers continued to study the overall effects of high blood cholesterol levels on other diseases. They speculated that--although not quite sure how--cholesterol might contribute to another deadly American affliction--cancer.

Their findings give consumers another reason to put cholesterol back on America’s most “un” wanted list.

Contributors to Tumors

Although both fat and cholesterol have always been suspected as contributors to tumor formation in certain forms of cancer, such as colon, breast, prostate and endometrium, a Northern California research group has confirmed it. Excessive blood cholesterol does indeed have a role in triggering two of the most deadly tumors found in U.S. cancer victims--colorectal and pancreatic, they claim.

According to recent article in the journal Science, geneticists at UC Berkeley identified a type of chemical, the ras oncogene, which has a dual, but potentially dangerous function: While it is crucial to the formation of cholesterol, which the body manufacturers by itself for proper cell functioning, it is also necessary for maintaining a gene that triggers tumor development in the pancreas, colon and rectum.

Reports of this type tend to support the advice from health organizations, which encourages Americans to limit intake of foods that are high in fat and cholesterol and to increase intake of those--such as fiber--that have a protective benefit.

It is a goal that is easily accomplished by replacing high-fat dairy products and meats in the daily diet with low-fat and lean varieties, including fish or skinless poultry. Substituting fresh fruits and vegetables such as those that are rich in vitamins A and C (dark green vegetables, red, yellow and orange fruits and vegetables) for baked and fried goods, also may reduce risk, according to the National Cancer Institute.

ONION HARVEST MEDLEY

1 1/2 pounds sweet Spanish onions

3 medium tomatoes, quartered

3 medium zucchini, cut in 1-inch pieces

1/4 cup chopped basil leaves or 1 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon black pepper

3 tablespoons oil

Peel and cut onions into wedges. Arrange in baking dish with tomatoes and zucchini. Sprinkle with basil, salt and pepper. Drizzle with oil. Cover with plastic and microwave on HIGH 10 to 12 minutes or until onions are tender, rotating dish 1/4 turn every 4 minutes. Makes 6 servings.

STEAMED SOLE AND VEGETABLES

1/4 cup soy sauce

3 tablespoons dry white wine

1 teaspoon onion powder

1/2 teaspoon sugar

1 1/2 teaspoons minced ginger root

4 sole fillets, about 4 ounces each

3 tablespoons minced green onions

1 large carrot, cut julienne

1 medium zucchini, cut julienne

Blend 3 tablespoons soy sauce, wine, onion powder, sugar and ginger in shallow pan. Add fillets, turning to coat both sides well. Let stand 10 minutes, turn over once.

Meanwhile, toss carrot and zucchini with remaining soy sauce. Pour off excess sauce. Turn vegetables out onto 8-inch round plate. Remove fillets from marinade and spread out flat. Sprinkle with 2 tablespoons green onions. Starting at thinner end, roll up jellyroll fashion. Arrange seam side down on vegetables. Place plate on large steamer rack set in large pot or wok of boiling water. Do not allow water level to reach plate. Steam, covered, 12 minutes, or until fish flakes easily with fork. Sprinkle with remaining green onions. Makes 4 servings.

POTATO PACKETS

3 ounces lean ham, thinly sliced

1 medium potato, sliced 1/8-inch thick

1/2 medium zucchini, sliced 1/4-inch thick

1/2 medium crookneck squash, sliced 1/4-inch thick

1/2 sweet red pepper, cut into 1-inch squares

1 tablespoon lemon juice

1/2 teaspoon dried basil, crumbled

1/4 teaspoon red pepper flakes

Salt, pepper

Cut 15-inch square of parchment and place ham in center. Top with overlapping potato slices, alternating with zucchini, crookneck squash and red pepper squares. Sprinkle with lemon juice, basil, red pepper and salt and pepper to taste.

Fold 2 sides of parchment over ham and vegetables in two-fold letter fashion. Grasp 2 shorter open ends and pull up to meet. Double over and fold down open ends to seal. Microwave on HIGH 5 minutes. Let stand 3 minutes. Cut open and serve. Makes 1 serving.

CHICKEN AND ROASTED PEPPER SALAD

2 large green peppers

2 large sweet red peppers

2 large yellow peppers

3 tablespoons sliced green onions

2 tablespoons olive oil

1 tablespoon lime juice

2 teaspoons white wine Worcestershire sauce

1/4 teaspoon black pepper

1/8 teaspoon garlic powder

3 whole chicken breasts, split, boned and skinned

Hickory-flavored salt

6 English muffins, split and toasted

Chopped walnuts

Broil green, red and yellow peppers until skins are charred on all sides, turning as needed. Place in paper bag and seal. Let stand 10 minutes. Peel peppers, then cut into lengthwise strips, reserving liquid. Place pepper strips and liquid in saucepan. Combine green onions, olive oil, lime juice, Worcestershire sauce, pepper and garlic powder. Mix well. Pour over pepper strips. Heat over medium heat until hot.

Sprinkle chicken breasts with hickory salt. Arrange on broiler rack and broil 5 to 6 minutes per side, turning once. Cut chicken into strips.

Arrange muffin halves on plate for each serving. Top with equal amounts of chicken strips. Spoon hot pepper salad over chicken. Sprinkle with walnuts. Makes 6 servings.

MEDITERRANEAN LENTIL SALAD

2 cups lentils, about

1 carrot

6 cloves

1 teaspoon salt

1 teaspoon oregano leaves

1 clove garlic

1 bay leaf

1/4 cup balsamic or red wine vinegar

1/4 cup olive oil

2 cups cherry tomatoes, cut into halves

1/2 cup blanched slivered almonds, toasted

1/2 cup chopped parsley

1/2 cup crumbled feta cheese

1/3 cup thinly sliced green onions

Combine lentils with 4 cups water in large saucepan. Peel carrot and cut in half. Stick carrot halves with cloves and add to lentils. Stir in salt, oregano, garlic and bay leaf. Cover and bring to boil, then reduce heat and simmer 15 minutes.

Drain and discard carrot, cloves and bay leaf. Whisk together vinegar and olive oil. Toss with lentils in large mixing bowl. Cool. Toss in cherry tomatoes, almonds, parsley, cheese and onions. Cover and chill until ready to serve. Makes 8 servings.

BLACK BEAN SALSA SALAD

2 cups black beans

1 teaspoon Italian seasoning

1 teaspoon salt

1 bay leaf

Chili Garlic Vinaigrette

3/4 cup blanched slivered almonds, toasted

1 cup cooked corn kernels

1 cup chopped tomatoes

1 cup diced avocado

1/3 cup thinly sliced green onions

1/3 cup chopped cilantro

Black pepper

Soak beans in 6 cups water overnight. Drain.

Combine beans, 6 cups fresh water, seasoning, salt and bay leaf in large saucepan. Bring to boil, then reduce heat and simmer, covered, 50 minutes, until beans are tender but hold their shape. Drain and discard bay leaf.

Toss beans with Chili Garlic Vinaigrette. Cool. Toss beans with almonds, corn, tomatoes, avocado, green onions and cilantro. Season to taste with pepper. Chill until ready to serve. Makes 8 servings.

Chili-Garlic Vinaigrette

1/2 cup red wine vinegar

1/4 cup olive oil

1 clove garlic, minced

1 teaspoon chili powder

1/2 teaspoon ground cumin

Combine vinegar, oil, garlic, chili powder and cumin in small mixing bowl. Whisk until thoroughly blended.