In my last column, I shared with you that my father and brother passed away this past year from metabolic syndrome. Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and Type 2 diabetes. Both died from heart disease. Since the last column, I have also lost my mom. In one year and four months, heart disease has taken the lives of three of my immediate family members. My mom died of an enlarged heart, a condition known as broken heart syndrome. She certainly had a broken heart, losing both her husband of 64 years and her oldest son. I am also brokenhearted, but I am fortunate to have a healthy heart due to my lifestyle. I am sharing this sad news because I’m on a mission to share with you some heart-healthy recipes that tantalize the palate, all the while feeding your heart and soul with nutritious food. Did you know that Japan has the lowest mortality rates from ischemic heart disease? Studies suggest that this is related to Japan’s lower obesity prevalence. Red meat, especially saturated fatty acids, is rarely eaten by the Japanese. They consume high amounts of fish, plant foods such as soybeans, fermented foods and non-sugar-sweetened beverages. In that country, the elderly eat about eight to 10 grams of soy protein per day. I decided to add tofu to my diet, cut back on high-fat cheeses and eat only grass-fed beef once a month. At first, the idea of eating tofu was less than exciting. What is there to get excited about? Tofu is a tasteless, white mass without aromatics. I decided to stick to the plan and see what dishes I could prepare using this mass of tastelessness. I’ve discovered that tofu used to have an unfavourable rap. Many believed that eating tofu could cause some forms of cancer, such as breast cancer. But this perspective has changed. According to author Katherine Zeratsky, RD, LD, of the Mayo Clinic’s Healthy Lifestyle website, moderate tofu consumption is healthy. She states, “It was once thought that soy foods increase breast cancer risk. However, eating a moderate amount of soy foods does not increase the risk of breast cancer – or other types of cancer. Moderate amounts are one to two servings a day of whole-soy foods, such as tofu, soy milk and edamame.” I have no intention of eating that much tofu every day. But I will now enjoy this ingredient in certain dishes occasionally. (I also eat canned tuna and farm-raised Atlantic salmon occasionally.) An article – Tofu Consumption Linked With Decreased Risk of Heart Disease – on the Harvard T.H. Chan School of Public Health website states: “Eating tofu and other soy-based foods with high isoflavone levels may lower heart disease risk, according to an updated study from the Harvard T.H. Chan School of Public Health. In fact, tofu may lower heart disease risk by 18%.” Here is the skinny on tofu…It is considered a minimally processed whole food high in protein, low in saturated fat and cholesterol-free. Depending on the type, a four-ounce serving of tofu has about 150 to 164 calories, nine to 10 grams of protein, six to nine grams of fat, and one to three grams of net carbs. Let’s compare this to four ounces of cream cheese. Four ounces of cream cheese contains 396 calories, 6.8 grams of protein, 40 grams of fat, and six grams of net carbs. This small portion of cream cheese has 124.8 mg of cholesterol. Sounds promising, right? There are different types of tofu. It can be incorporated into stir-fries, curries, casseroles and even desserts. Tofu is categorized as silken (soft), regular, firm, extra-firm and super-firm. Silken is like young white cheese. Firm tofu is more like feta. Super-firm tofu can be compared to meat texture. Each type serves a different purpose. This Japanese delicacy is an excellent substitute for animal meat, dairy cream, cream cheese, ricotta, mascarpone, cottage cheese, avocado and more. I decided to create a cheesecake using firm tofu and other heart-healthy ingredients such as: ▶ peanut butter (One of the main fats in peanut butter is oleic acid. Oleic acid helps maintain good cholesterol, blood sugar and blood pressure.) ▶ eggs (one to two per day) ▶ avocado (one per week) can cut the risk of coronary heart disease by 21 per cent ▶ unsweetened cocoa (contains polyphenols – antioxidants that improve cholesterol and blood sugar levels and reduce heart-disease risk. Cocoa powder is rich in theobromine, which reduces inflammation and protects you from diseases such as heart disease, cancer and diabetes.) ▶ natural sweetener (Stevia is a natural, zero-calorie sweetener that may lower both your blood pressure and blood sugar levels.) Food & Drink by Shari McIntyre (formerly Darling) For more information on wine and food, go to www.sharidarling.com Heart-Healthy Tofu 44 | www.snowbirds.org
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