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CDGL forms teams to verify lists of families under FSS Daily Times, Pakistan - ... formed 600 teams to verify the lists prepared to benefit 125000 needy families under the Food Stamp Scheme (FSS). District Officer (Co-ordination) (DOC) ... How Your US Lawmaker Voted Seattle Times, United States - Aug 3, 2008 By a vote of 326-102, the House on Wednesday sent the Senate a bill (HR 1108) to begin Food and Drug Administration (FDA) regulation of tobacco products. ... DOC lays waste to Resolution stoats Southland Times, New Zealand - Winter was a good time to trap because food supplies were low and stoats could be more easily enticed into the baited traps. The department also pre-baited ... Pocket Doc Chicago Flame Online (subscription), IL - If that same money were used to provide good healthy food? For the great majority of us, eating a diet high in varied fruits, vegetables, whole grains, ... Doc's Tonga Diary 7 Fiji Daily Post, Fiji - Aug 3, 2008 No, the New Yorker told us, he'd waited patiently until the main guests were into their food full-swing, and then he'd been allowed in to not to get a few ... IGN Generation Kill: Combat Jack TV Squad, CA - The fact that he looked genuinely surprised and hurt when Doc Bryan called him incompetent only helps to bolster Doc's remarks. Smart men know what their ... Generation Kill: "Combat Jack" Review IGN all 2 news articles » Rodney Times Dolphins and penguins claimed by storm Rodney Times, New Zealand - DOC must be informed of any mammals washed up dead or alive, especially the small endangered Maui dolphin in and around the Kaipara Harbour. ... STRIVE/Boston has launched a program to ready ex-offenders for ... Boston Globe, United States - According to a report issued in January by the state Department of Correction, two-thirds of the DOC population who reported an education level said they ... Good, bad and the Bodie Sydney Morning Herald, Australia - You can shoot it out with Doc Holliday, run Liberty Valance out of town or drape a shawl across your shoulder, chew on a cigar and be the Man With No Name. ... Jam! Showbiz Doc takes aim at corporate giant Toronto Sun,  Canada - Aug 1, 2008 But when it ventures back into straight-ahead doc territory, The World According to Monsanto posits not only current crimes, but a 70-year-long history of ... Googling for seeds of truth Globe and Mail all 10 news articles »

Food plays a big part in the lives of most African Americans. Good food and celebrations go hand in hand. Yet,the traditional ways of frying foods and using fats for seasoning can increase your risk for clogged arteries and heart disease. Choose foods lower in saturated fat and cholesterol to reduce your risk. Hold on to tradition,but make a few changes to eat in a heart-healthy way.

Fat in your food

The two main types of fat found in food are saturated and unsaturated. Most foods have a mix of both. Together,the two are called total fat.

Why should you be concerned about saturated fat?

Saturated fat raises blood cholesterol the most. Over time,this extra cholesterol can clog your arteries. You are then at risk for having a heart attack or stroke.

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Where is saturated fat found?

Saturated fat is found mostly in foods that come from animals. These include:

• fatty cuts of meat
  • beef
  • lamb
  • pork
• poultry with skin
• whole and 2% milk
• butter
• cheese
• lard

A high content of saturated fat can be found in some foods that come from plants such as:

• palm kernel oil
• palm oil
• coconut oil
• cocoa butter

Why should you be concerned about cholesterol?

Your body makes all the cholesterol you need. Eating foods high in saturated fat can raise your blood cholesterol levels. The higher your blood cholesterol,the greater your risk for heart disease. Too much cholesterol can lead to clogged arteries. You are then at risk for having a heart attack,a stroke,or poor circulation.

Where is cholesterol found?

Cholesterol is found only in foods that come from animals. Foods very high in cholesterol include:

• Egg yolks
• Organ meats (Liver, kidney, and brains are especially high in cholesterol.)

There is no cholesterol in plant foods like fruits, vegetables, beans, and grains.

Limit your cholesterol

If you are healthy, you should average no more than 300 milligrams of cholesterol per day. People who have high blood cholesterol or a heart problem may have to eat less. The yolk of one large egg provides about 214 milligrams of cholesterol. Aim for no more than four egg yolks each week. This includes egg yolks in baked goods and processed foods. Egg whites contain no cholesterol.

Traditional favorite cuts of meats

Choose MORE often

Pork

Ears

Neckbone

Feet

Ham hocks

Beef

Tripe Opossum

Choose LESS often

Pork

Brains (are low in fat but high in cholesterol)

Hogmaws

Tongue

Tail

Vienna sausage

Ribs

Chitterlings

Beef

Oxtail

Cut back on saturated fat and cholesterol

Try some of these new ways of cooking and shopping.

New ways for favorite recipes:

• For biscuits--Use vegetable oil instead of lard or butter and skim milk or 1 percent buttermilk instead of regular milk.
• For macaroni and cheese--Use low-fat cheese and 1 percent or skim milk.
• For greens--Use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or low-fat bacon instead of fatty meats.
• For gravies or sauces--Skim the fat off pan drippings. For cream or white sauces, use skim milk and soft tub or liquid margarine.
• For dressings or stuffing--Add broth or skimmed fat drippings instead of lard or butter. Use herbs and spices for added flavor.
• For sweet potato pie--Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.
• For cakes, cookies, quick breads, and pancakes--Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.

Healthy ways of cooking:

• Bake, steam, roast, broil, stew, or boil instead of frying. This helps remove fat. Try these quick tips:
  • For crispy fish: roll in cornmeal and bake.
  • For crispy chicken: remove the skin; dip in skim milk mixed with herbs and spices; roll in bread crumbs, cornflakes, or potato flakes; and bake.
• Take off poultry skin before eating.
• Use a nonstick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening, or other fats that are solid at room temperature.
• Trim visible fat before you cook meats.
• Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. Use skimmed broth to cook greens instead of fatback, hog jowls, or salt pork.

Healthy shopping tips:

• Choose chicken breast or drumstick instead of the wing and thigh.
• Select skim milk or 1 percent instead of 2 percent or whole milk (sweet).
• Buy lean cuts of meat such as round, sirloin, and loin.
• Buy more vegetables, fruits, and grains.
• Read nutrition labels on food packages.

Let the food label help you choose foods lower in saturated fat and cholesterol:

When you select a food, reading the food label can help you view its saturated fat and cholesterol levels. At first, reading labels may be confusing, but the more you do it, the easier it will become. Soon you will be able to easily make food choices for a healthy heart.

Size up your food.

Compare the amounts you eat to the serving size given. If you eat 2 cups and the serving size is 1 cup, you have to double the amounts listed.

Check it out!

1. Here are the amounts of fat, saturated fat, and cholesterol.

2. Use the Percent Daily Value to compare the amounts of total fat, saturated fat, and cholesterol among brands. Choose those that have lower values. One serving of this food contains about 20 percent of the Daily Value for total fat, which is about one-fifth of the amount of total fat you should have for the entire day.