Inflammation: Should You Worry?

Beyond Cholesterol: The Role of Inflammation in Heart Health

The evidence linking elevated cholesterol to heart-disease risk may be rock-solid, but there are still mysteries. One of the most perplexing is the fact that as many as one-third of heart attacks occur in people with perfectly normal cholesterol levels. And many people with high blood-cholesterol readings show no signs of clogged arteries.

Obviously, there's more to heart-disease risk than cholesterol. And new research suggests that one hidden risk factor may be inflammation. Most of us know inflammation as the visible redness and swelling that shows up around a cut on the skin that has become infected. A similar process can happen inside the body. Low-level systemic inflammation, researchers suspect, may damage the lining of blood vessels, increasing the risk of plaque buildup and heart attacks.

Lately, more and more doctors have begun to test for inflammation by measuring a telltale marker, called C-reactive protein (CRP), in the blood. Studies show that people with the highest levels are twice as likely to develop heart disease or suffer a heart attack as those with the lowest CRP readings. Some experts now argue that CRP testing should be done routinely to identify people at risk who aren't picked up by cholesterol screening.

What causes inflammation? No one knows. One guess is that the culprit is a viral or bacterial infection. Fortunately, both aspirin, statins and weight loss seem to reduce inflammation. There's also evidence that being physically active may help keep inflammation in check. 

Heart Healthy Recipes and Menus
Healthy Chicken Recipes
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Heart Healthy Recipes

Roasted Chicken Tenders with Peppers & Onions
Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.

Makes 4 servings

ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy

1/2 teaspoon freshly grated lemon zest
3 tablespoons lemon juice
2 tablespoons finely chopped garlic
2 tablespoons finely chopped fresh oregano or 1 teaspoon dried
2 tablespoons finely chopped pickled jalapeno peppers
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1 pound chicken tenders
1 red, yellow or orange bell pepper, seeded and thinly sliced
1/2 medium onion, thinly sliced

Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.

NUTRITION INFORMATION: Per serving: 172 calories; 7 g fat (1 g sat, 5 g mono); 49 mg cholesterol; 6 g carbohydrate; 19 g protein; 1 g fiber; 518 mg sodium.
Nutrition bonus: Vitamin C (100% daily value), Selenium (28% dv), Vitamin A (20% dv).
1/2 Carbohydrate Serving

More Healthy Chicken Recipes

Kale & Potato Hash
Serve as a side with a steak or pork chops or set a poached egg on top for a hearty breakfast or brunch.

Makes 4 servings, 1/2 cup eachACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes

8 cups torn kale leaves (about 1/2 large bunch; see Tip)
2 tablespoons horseradish
1 medium shallot, minced
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
2 cups cooked shredded potatoes (see Ingredient note)
3 tablespoons extra-virgin olive oil

1. 1. Place kale in a large microwave-safe bowl, cover and microwave until wilted, about 3 minutes. Drain, cool slightly, and finely chop.
2. Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl. Add the chopped kale and potatoes; stir to combine.
3. Heat oil in a large nonstick skillet over medium heat. Add the kale mixture, spread into an even layer and cook, stirring every 3 to 4 minutes and returning the mixture to an even layer, until the potatoes begin to turn golden brown and crisp, 12 to 15 minutes total.

NUTRITION INFORMATION: Per serving: 240 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 30 g carbohydrate; 6 g protein; 5 g fiber; 244 mg sodium.

Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves.When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Ingredient Note: Fresh, partially cooked, shredded potatoes for hash browns can be found in the refrigerated produce section and sometimes in the dairy section of most supermarkets. Alternatively, boil potatoes until they can just be pierced with a fork but are not completely tender. Let cool slightly, then shred.

More Healthy Winter Greens Recipes

Gingered Cranberry-Pear Cobbler
Cranberries add a particularly pleasing tartness and color to pears. Fresh ginger, lemon and vanilla brighten up the pears, while reduced-fat sour cream adds flavor to the biscuit-dough crust.

Makes 10 servings

ACTIVE TIME: 1 hour
TOTAL TIME: 2 hours (including cooling time)
EASE OF PREPARATION: Moderate

Filling
1/3 cup pear nectar, apple juice or water
1 tablespoon lemon juice
8 slightly underripe pears, preferably Bosc or Bartlett, peeled and cut into 1/2-inch-thick slices
3/4 cup packed light brown sugar
2 tablespoons cornstarch
2 teaspoons freshly grated lemon zest
1 tablespoon finely minced fresh ginger
2 cups cranberries, fresh or frozen, thawed, coarsely chopped (see Tip)
1 teaspoon vanilla extract

Crust
1/3 cup reduced-fat sour cream
1 tablespoon lemon juice
1 1/3 cups all-purpose flour, plus more for dusting
2 tablespoons sugar, divided
1/2 teaspoon salt
1/4 teaspoon baking soda
1/4 cup canola oil

1. Position a rack in the center of the oven; preheat to 400°F. Coat a 3-quart nonreactive baking dish (see Kitchen Note) with cooking spray.
2. To prepare filling: Combine pear nectar (or juice or water) and lemon juice in a large bowl. Toss pears with the juice. Whisk brown sugar, cornstarch, lemon zest and ginger in a nonreactive Dutch oven until combined. Drain the liquid from the pears into this mixture; stir until well blended. Heat the mixture over medium heat, stirring, just until it begins to boil, 2 to 3 minutes. Stir in the pears and cranberries and cook, stirring, until the mixture is steaming, about 2 minutes. Stir in vanilla. Spread the fruit in an even layer in the prepared baking dish.
3. To prepare crust: Combine sour cream and lemon juice in a small bowl. Place flour, 1 tablespoon sugar, salt and baking soda in a food processor fitted with a dough hook or chopping blade; process to combine. Drizzle in oil and process in quick pulses just until the mixture is the consistency of very fine crumbs, stopping and scraping the bottom and sides several times. Add the sour cream mixture; process in quick pulses just until incorporated and the mixture holds together when pressed between the fingers; do not overprocess. If the mixture seems dry, gradually add a little cold water, a teaspoon at a time, and pulse briefly several times just until the mixture is moistened and holds together.
4. Lightly dust a 14-inch-long piece of parchment or wax paper with flour. Turn the dough out onto the paper and let rest for 5 minutes. Knead briefly until the dough just comes together. Lightly flour the top and cover with a second sheet of paper. Roll or press the dough into the same shape as your baking dish, just slightly smaller. Discard the top sheet of paper. Invert the dough, centered, over the fruit. Discard the paper. Using a greased sharp paring knife, cut large decorative slashes in the dough to vent steam. Sprinkle the dough evenly with the remaining 1 tablespoon sugar. Place the baking dish on a rimmed baking sheet (to catch any overflowing juices).
5. Bake the cobbler until the top is golden brown, 40 to 50 minutes. Let cool on a wire rack for at least 20 minutes before serving. Serve warm or at room temperature.

NUTRITION INFORMATION: Per serving: 321 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 66 g carbohydrate; 3 g protein; 7 g fiber; 160 mg sodium. Nutrition bonus: Fiber (30% daily value), Vitamin C (20% dv).

TIP: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.

Kitchen Note: A nonreactive pan-stainless steel, enamel-coated or glass-is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.More Healthy Dessert Recipes

From www.eatingwell.com with permission.  © 2008 Eating Well Inc.