Page 19 - Florida Sentinel 6-16-17

Recipes
Fatty Fish
Lean Red Meat
Salmon or Halibut with veggies
Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.
Steak With potatoes. Or lean pork meal.
If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steel- ers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle. Always remember though, that too much of anything is not good.
Avocado
Add it to salad or make guacamole
Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" choles- terol (LDL), too. The trick is to use a "mono" fat instead of satu- rated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.
Tart Cherries
Fix him a cherry pie.
Want to soothe sore mus- cles? Cherries or Cherry juice. The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines. And there are no side effects.
Shellfish
Boiled Garlic Crabs or grilled Oysters
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive sys- tem. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.
FRIDAY, JUNE 16, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B