Diet	for	lowering	cholesterol	pdf	free	printable	pdf
                                                               Diet	for	lowering	cholesterol	pdf	free	printable	pdf
  Consistently,	research	has	found	that	a	meal	plan	full	of	soluble-fiber-rich	foods	was	incredibly	successful	in	lowering	cholesterol	–	as	effective,	in	fact,	as	statins.	Sure,	drugs	like	statins	can	reduce	cholesterol.	But	following	a	heart-healthy	diet	like	the	Pritikin	Eating	Plan,	or	adding	Pritikin	to	statin	meds,	may	lower	your	cholesterol	even	more.	Down
  shoots	LDL	(bad)	cholesterol	as	well	as	all	forms	of	bad	cholesterol,	known	as	non-HDL.	In	research1	on	men	and	women	who	had	reduced	their	cholesterol	on	average	20%	via	statins,	adding	the	Pritikin	Program	of	diet	and	exercise	to	their	lives	knocked	down	cholesterol	an	additional	19%,	and	in	just	three	weeks.	Equally	important,	studies2	have
  shown	that	a	healthy	Pritikin	lifestyle	can	help	clean	up	virtually	all	the	lifestyle-related	problems	that	damage	your	arteries,	not	only	cholesterol	but	also	high	blood	glucose3,	high	triglycerides4,	high	levels	of	inflammation5,	and	high	blood	pressure6,	and	once	again,	in	just	two	to	three	weeks.	That’s	right,	for	clean	arteries	through	and	through,	a
  plan	like	Pritikin	is	the	way	to	go.	Losing	Weight	Here’s	another	big	plus	about	this	meal	plan	to	lower	cholesterol.	It	will	likely	help	you	shed	excess	weight.	That’s	critical	for	heart	health	because	losing	weight,	in	and	of	itself,	has	been	found	to	decrease	cholesterol	levels.	You	shed	pounds	on	the	Pritikin	Program	because	it	emphasizes	regular
  exercise	and	an	eating	plan	that	does	a	great	job	of	filling	you	up	with	food,	but	not	calories.	Hunger	is	never	an	issue.	Or,	as	guests	at	the	Pritikin	Longevity	Center	often	say,	“I	had	no	idea	I	could	eat	so	much	and	lose	weight	at	the	same	time.”	It’s	called	low-calorie-density	eating.	Best	Meal	Plan	To	Lower	Cholesterol	This	Pritikin	menu	plan	for
  reducing	cholesterol	focuses	on	4	key	goals:	Goal	#1	|	Meal	Plan	To	Lower	Cholesterol	Foods	proven	to	lower	blood	cholesterol	are	whole	foods	that	are	naturally	rich	in	fiber,	especially	soluble	fiber.	What	Soluble	Fiber	Does	Soluble	fiber	forms	a	gel	that	helps	bind	cholesterol	in	the	gut,	preventing	its	re-absorption	into	the	body.	There’s	less
  cholesterol	that	ends	up	in	the	blood,	which	means	lower	cholesterol	numbers	for	you.	Foods	Especially	Rich	In	Soluble	Fiber	Are:	Beans	are	stars	in	this	meal	plan	for	lowering	cholesterol.	And	with	the	huge	variety	of	beans	now	available,	from	fancy	heirloom	combinations	to	good	old	pintos,	you’ll	never	get	board.	Beans	(also	known	as	legumes)
  such	as	lentils,	peas,	kidney	beans,	lima	beans,	black	beans,	red	beans,	pinto	beans,	and	so	on	Yams	(Sweet	Potatoes)	Oats	Barley	Berries	Brussels	Sprouts	Or,	as	our	doctors	and	nutritionists	at	the	Pritikin	health	resort	like	to	abbreviate:	“BYOBBB”	Repeat	After	Me.	Beans.	Beans.	Beans.	Beans	are	soluble	fiber	superstars…	all	beans,	from	lentils	to
  pintos.	Eating	a	cup	of	beans	each	day,	such	as	kidney,	navy,	pinto,	black,	chickpeas,	or	butter	beans,	can	lower	cholesterol	by	as	much	as	10%	in	six	weeks.	A	review7	of	26	studies	recently	found	that	one	serving	of	beans	per	day	was	linked	to	lower	levels	of	LDL	cholesterol	as	well	as	healthier	arteries,	especially	in	men.	Beans	are	also	very	good	for
  weight	loss.	They	help	people	feel	fuller	and	reduce	food	cravings,	research8	has	shown.	No	Single	Magic	Bullet	“But	as	fabulous	as	beans	are,	don’t	think	that	lowering	cholesterol	is	about	one	single	superfood,”	cautions	Kimberly	Gomer,	MS,	RD,	Director	of	Nutrition	at	the	Pritikin	Longevity	Center.	“What’s	best	is	adding	many	foods	to	your	daily
  food	plan	that	fight	high	cholesterol.”	Portfolio	Of	Foods	Indeed,	scientists	have	repeatedly	found9	that	a	“portfolio”	of	various	soluble-fiber-rich	foods	was	incredibly	successful	in	decreasing	cholesterol	–	as	effective,	in	fact,	as	statins.	In	addition	to	BYOBBBs,	other	good	sources	of	soluble	fiber	include:	passion	fruit,	apples,	pears,	oranges,	grapefruit,
  cantaloupe,	bananas,	cherries,	dates,	figs,	grapes,	pineapples,	prunes,	apricots,	nectarines,	asparagus,	carrots,	parsnips,	spinach,	squash,	cabbage,	string	beans,	kale,	zucchini,	turnips,	broccoli,	and	flaxseeds.	“Essentially,	you	can’t	go	wrong	with	fruits	and	vegetables,”	sums	up	registered	dietitian	Kimberly	Gomer.	Fruits,	Vegetables,	Beans,	Whole
  Grains	“And	there’s	really	no	need	to	count	up	fiber	grams.	If	you	fill	half	of	your	plate	with	fruits	and	vegetables	at	every	meal,	as	we	teach	at	Pritikin,	you’re	well	on	your	way	to	getting	enough.	Add	in	whole	grains	like	barley	and	brown	rice	and	at	least	one	serving	every	day	of	beans	or	bean-derived	foods	like	tofu,	and	you’re	there!”	Goal	#2	|	Meal
  Plan	To	Lower	Cholesterol	Eat	far	fewer	(none	is	optimal):	Saturated-fat-rich	foods	such	as	butter,	tropical	oils	like	coconut	oil,	fatty	meats,	and	dairy	foods	like	cheese,	cream,	and	whole/low-fat	milk	Organ	meats	Processed	meats	such	as	hot	dogs,	bacon,	and	bologna	Partially	hydrogenated	vegetable	oils	(also	known	as	trans	fats)	Cholesterol-rich
  foods	like	egg	yolks.	Have	you	recently	heard	in	the	news	that	egg	yolks	are	okay?	“Don’t	believe	it,”	cautions	Kimberly	Gomer,	Director	of	Nutrition	and	Educator	at	Pritikin.	“Egg	yolks	are	not	okay,”	as	this	review	by	faculty	at	Pritikin	elucidates.	Goal	#3	|	Meal	Plan	To	Lower	Cholesterol	We	all	know	that	eating	lean	meat	like	skinless	chicken	breast
  is	better	for	our	hearts	than	fatty	meats	like	prime	rib.	And	certainly,	lean	meats	like	white	poultry	and	game	meat	are	part	of	the	Pritikin	Eating	Plan.	If	plant-based,	protein-rich	foods	like	tofu	have	turned	you	off	in	the	past,	you’re	in	for	many	delicious	surprises	at	Pritikin.	But	is	your	goal	ratcheting	down	your	blood	cholesterol	as	much	as	you	can?
  Are	you	trying	to	not	only	halt	but	reverse	the	build-up	of	plaque	in	your	arteries?	If	so,	it’s	a	good	idea	to	choose	plant	proteins	over	meat	most	of	the	time.	That’s	because	leaner	cuts	of	meat,	including	skinless	white	poultry,	still	contain	some	saturated	fat	and	dietary	cholesterol.	For	optimal	cholesterol	lowering,	limit	lean	meat	to	no	more	than	once
  weekly,	and	to	a	3.5-ounce	serving	or	less.	Plant	Proteins	Plant	proteins	like	beans	and	tofu	are	not	only	free	of	artery-clogging	saturated	fat	and	dietary	cholesterol,	they’re	also	high	in	soluble	fiber,	which	lowers	blood	cholesterol.	Fish	Another	excellent	choice	is	fish,	particularly	fish	high	in	omega-3	fatty	acids,	such	as	salmon,	sardines,	herring,
  mackerel,	and	trout.	Choose	at	least	2	times	weekly.	If	you’re	using	canned	fish,	such	as	canned	sardines,	select	very-low-sodium	or	no-salt-added	varieties.	Omega-3-rich	foods	generally	do	not	lower	LDL	cholesterol	levels,	but	they	may	reduce	cardiovascular	events	by	reducing	blood	clotting,	lowering	levels	of	inflammation,	stabilizing	heart	rhythm,
  and/or	lowering	triglyceride	levels.	Other	types	of	fish	do	not	contain	as	many	omega	3s,	but	they’re	still	good	choices,	preferable	to	land	animal	meat.	Goal	#4	|	Meal	Plan	To	Lower	Cholesterol	Diets	that	raise	high	cholesterol	are	often	high	in	industrialized,	processed	foods.	Salt:	Lowering	your	salt	intake	will	not	directly	lower	cholesterol,	but	it	can
  help	tremendously	in	keeping	your	blood	pressure	in	check.	That’s	important	because	high	blood	pressure	is	a	major	risk	factor	for	heart	attacks	and	strokes.	Industrialized	Foods:	Similarly,	industrialized,	processed	foods,	from	white-flour	muffins	to	potato	chips,	and	highly	sugared	foods	and	drinks	are	not	necessarily	cholesterol-raisers.	But	they	can
  damage	our	arteries	in	a	myriad	of	other	ways,	such	as	raising	triglyceride	fats,	blood	glucose,	and	inflammatory	levels,	not	to	mention	packing	on	the	pounds.	Sugar:	Many	people	don’t	realize	that	having	type	2	diabetes,	the	all-too-common	result	of	our	highly	processed	American	diet	and	sedentary	lifestyle,	dramatically	increases	the	risk	of	a	heart
  attack.	What’s	more,	the	chance	of	dying	from	heart	disease	for	people	with	diabetes	is	two	to	four	times	higher	compared	to	those	who	do	not	have	diabetes.	5-Day	Meal	Plan	To	Lower	Cholesterol	Need	ideas	to	get	started	on	the	best	food	plan	for	lowering	cholesterol?	That’s	what	this	5-day	meal	plan	is	all	about.	What’s	more,	many	of	the	tips	and
  recipes	are	so	simple	that	even	noncooks	will	feel,	“I	can	do	this!”	Enjoy	to	your	heart’s	content.	DAY	1	Breakfast	at	the	Pritikin	Center	is	a	veritable	bounty	of	fresh	fruit	like	berries,	hot	whole-grain	cereals	like	oatmeal,	and	other	hearty	treats	that	make	up	the	Pritikin	Eating	Plan.	Breakfast	Oats	are	high	in	cholesterol-lowering	soluble	fiber.	So	are
  berries,	all	berries	–	blackberries,	raspberries,	strawberries,	blueberries.	How	tasty!	If	you’d	like,	add	a	little	nonfat	milk	or	soymilk	and/or	a	packet	of	sugar	substitute.	Good,	proven-to-be-safe	choices	are	sucralose	(Splenda)	and	stevia	(many	brands	are	available,	such	as	Truvia	and	SweetLeaf)	To	make	this	dip,	combine	in	a	small	mixing	bowl	¾	cup
  plain	nonfat	Greek	yogurt,	1	minced	garlic	clove,	2	tablespoons	chives,	1	tablespoon	lemon	juice,	and	a	few	grinds	of	black	pepper.	Use	leftovers	as	a	creamy,	tangy,	totally	healthy	topping	for	your	baked	potato	on	Day	2.	No	time	to	bake	a	sweet	potato?	No	worries!	Microwave	it.	Simply	pierce	the	skin	5	or	6	times.	Then	nuke	for	about	6	minutes,
  depending	on	the	size	of	your	sweet	potato,	rotating	halfway	through.	It’s	done	when	the	skin	puffs	to	a	crisp	finish	and	is	soft	to	the	touch.	The	flesh	should	be	sweet	and	pillowy.	Grilled,	Balsamic	Tofu	Cubes	Recipe	Unlike	many	other	salad	dressings,	Pritikin’s	dressings	are	genuinely	low	in	added	sodium,	sugars,	and	fats,	and	bursting	with	flavor
  from	savory	ingredients	like	ginger,	herbs,	and	mustards.	They’re	developed	by	Pritikin’s	chefs	right	in	the	kitchen	at	the	Pritikin	Longevity	Center.	Order	them	online	in	the	Pritikin	Foods.	Salmon	with	Sweet	Chili	Sauce	Recipe	Vegetables	are	great	sources	of	soluble	fiber,	with	Brussels	sprouts	topping	the	list.	Use	the	leftovers	as	a	wonderfully
  “meaty”	addition	to	tomorrow	afternoon’s	green	salad.	Garlic-Roasted	Brussel	Sprouts	Recipe	Even	simpler	than	making	an	omelet:	Cook	your	eggs	in	the	microwave.	Lightly	spray	the	inside	of	a	microwaveable	bowl	with	oil	spray	like	Pam.	Scramble	your	egg	whites	in	the	bowl.	Add	veggies,	black	pepper,	or	no-salt-added	seasoning	like	Pritikin	All-
  Purpose	Seasoning.	Nuke,	covered,	for	about	1	to	2	minutes,	depending	on	the	heat	of	your	microwave.	A	good	brand	choice	for	fat-free,	low-sodium	cottage	cheese	is	Friendship.	There	are	also	store	brands.	If	you’d	like,	add	a	little	nonfat	milk	or	soymilk	and/or	a	packet	of	Splenda	or	stevia.	Keep	a	big	bowl	full	of	fresh	fruit	–	apples,	bananas,	pears,
  grapefruits,	tangerines,	grapes,	and	more	–	on	your	kitchen	counter.	Recent	research10	found	that	people	who	have	bowls	of	fruit	on	their	kitchen	counters	weigh	significantly	less	than	people	who	do	not.	This	“Homemade”	Barley	Soup	may	look	as	if	it	took	hours	simmering	on	the	stove,	but	you	can	actually	whip	it	up	in	just	a	few	minutes.	Yes,	you
  can	do	this!	In	the	freezer	section	of	the	grocery	store,	pick	up	a	box	of	Tabatchnick	Barley	and	Mushroom	Soup	–	Low	Sodium.	While	it’s	heating	up	on	the	stove,	toss	in	½	to	1	cup	of	sliced	fresh	mushrooms	and	½	cup	chopped	celery.	Ladle	your	soup	into	a	bowl	and	top	with	freshly	diced	green	onions,	if	desired.	So	gourmet!	So	easy!	Fresh	fruit
  every	day	helps	your	heart,	a	large,	500,000-person	study11	recently	found.	Those	who	ate	fresh	fruit	every	day	had	about	one-third	reduced	risk	of	dying	from	a	heart	attack	compared	to	those	who	rarely	or	never	ate	fruit.	If	you	think	lowering	cholesterol	means	saying	goodbye	to	burgers,	you’ll	be	pleasantly	surprised	by	today’s	lunch.	Veggie
  patties	have	only	about	half	the	calories	of	red	meat	patties,	and	0	artery-clogging	saturated	fat.	Good	low-sodium,	high-soluble-fiber	choices	are	Engine	2	Pinto	Habanero	and	Tuscan	Kale	White	Bean,	available	at	Whole	Foods	Markets.	Top	your	burger	with	slices	of	roasted	red	bell	pepper.	So	smoky	and	savory!	Roast	5	or	6	peppers	at	a	time	so	that
  you	can	use	them	throughout	the	week	on	salads,	in	soups,	or	as	a	side	dish.	Here’s	how:	Preheat	your	broiler	to	high	and	roast	your	whole	peppers	under	the	broiler	on	an	aluminum-wrapped	tray	for	15	to	20	minutes,	turning	every	5	minutes	as	their	skins	darken	to	black.	Remove.	Cool.	Then	remove	skins,	stems,	and	seeds,	and	slice.	Refrigerate
  leftovers.	Or	top	your	baked	potato	with	nonfat	sour	cream	and	chives.	Grate	1	apple	or	pear.	Mix	with	¼	cup	of	dry	rolled	oats	and	½	cup	of	nonfat,	plain	Greek	yogurt.	Allow	to	stand	for	15	minutes	or	refrigerate	overnight.	Stir	in	a	packet	of	Splenda	or	stevia,	and	top	with	a	tablespoon	of	flaxseeds.	If	you’d	like,	add	a	little	nonfat	milk	or	soymilk
  and/or	a	packet	of	Splenda	or	stevia.	Edamame	is	the	base	for	a	great	salad,	but	it’s	also	a	favorite	cholesterol-lowering	snack	at	the	Pritikin	health	resort.	This	salad	is	“heavy”	enough	to	serve	as	a	one-dish	meal.	It	also	packs	some	nice	tang,	nuttiness,	and	crunch.	You	can	often	find	edamame	(soybeans)	in	both	the	refrigerated	and	frozen	sections	of
  supermarkets.	For	the	dressing,	whisk	together	a	tablespoon	of	rice	vinegar,	a	pinch	of	wasabi,	and	a	teaspoon	of	freshly	grated	ginger.	Toss	with	¾	cup	edamame,	¼	chopped	cucumber,	¼	cup	chopped	celery,	and	a	handful	of	sliced	radishes.	Microwave,	husk	and	all,	for	3	to	5	minutes.	Alternatively,	microwave	a	husked	ear	of	corn	by	wetting	a
  paper	towel	and	wringing	it	out.	Wrap	the	ear	in	the	moist	towel	and	cook	for	3	to	5	minutes.	Serves	2.	Season	two	4-ounce	trout	fillets	with	Pritikin	Fish	Seasoning	or	other	salt-free	seasonings,	such	as	lemon	pepper.	Place	in	a	350-degree	oven	and	bake	till	meat	is	opaque	and	flakes	easily	with	a	fork,	about	20	minutes.	Top	with	Mango	Salsa.	What
  flavor!	To	make	it,	combine	2	cups	chopped	mango,	1	cup	chopped	cucumber,	1	cup	halved	cherry	tomatoes,	¼	cup	finely	chopped	cilantro	leaves,	2	tablespoons	of	lime	juice,	and	half	of	a	very	finely	diced	jalapeno,	seeds	removed.		Leftovers	make	superb	toppings	for	veggie	burgers	or	other	fish,	such	as	salmon	and	tilapia.	Order	Heavenly
  Horseradish	Balsamic	in	the	online	Pritikin	Market.	Lightly	mist	a	heavy	nonstick	pot	with	oil	spray.	Over	high	heat,	sauté	a	half-pound	of	diced	carrots	till	they	start	to	brown,	stirring	constantly.	Add	4	cloves	of	minced	garlic,	a	teaspoon	of	salt-free	Italian	seasoning,	and	a	pinch	of	red	pepper	flakes	(more	if	you	like	it	hotter).	Stir	for	another	minute.
  Add	a	15-ounce	can	of	no-salt-added	diced	tomatoes	and	1-1/2	cups	of	water.	Simmer	till	carrots	are	tender,	about	10	minutes.	Stir	in	a	15-ounce	can	of	white	beans	(no	salt	added)	and	heat	through.	Finish	with	black	pepper.	Refrigerate	or	freeze	leftovers.	Think	life	isn’t	worth	living	if	you	have	to	say	“no”	to	chocolate	dessert?	Fortunately,	it’s	not	a
  choice	you	have	to	make	with	this	meal	plan	to	lower	cholesterol.	You	can	still	enjoy	many	of	your	favorite	foods!	A	good	brand	choice	is	Stonyfield	Nonfat	After	Dark	Chocolate.	Do	keep	your	serving	to	a	half	cup.	Any	more	and	you’re	swallowing	a	lot	of	added	sugar.	The	night	before,	press	4	to	6	ounces	of	extra-firm	tofu	to	drain	water.	In	a	small
  bowl,	combine	a	little	balsamic	vinegar,	dry	oregano,	and	minced	garlic.	Pour	over	tofu.	Marinate	overnight.	Come	morning,	sauté	sliced	onions	and	green	bell	pepper	in	a	nonstick	skillet	until	softened.	Add	tofu,	crumbling	it	into	bite-sized	pieces.	Cook	till	slightly	browned,	about	5	minutes.	Top	with	nonfat	ricotta	cheese	and	sliced	strawberries	If
  you’d	like,	add	a	little	nonfat	milk	or	soymilk	and/or	a	packet	of	Splenda	or	stevia.	Dry-toasting	barley	adds	a	nutty	taste	and	helps	the	barley	retain	its	chewy	texture.	Place	½	cup	of	pearl	barley	in	a	heavy,	large	saucepan.	Cook	over	medium	heat	until	pale	golden,	shaking	pan	occasionally,	about	10	minutes.	Add	1-1/2	cups	of	low-sodium	vegetable
  broth	to	pan.	Bring	to	boil.	Reduce	heat	to	medium-low.	Cover	and	simmer	till	barley	is	tender	and	broth	is	absorbed,	about	35	minutes.	Uncover.	Let	barley	cool.	Toss	cooked	barley	with	romaine	lettuce,	sweet	onions,	fresh	mushrooms,	and	red	bell	pepper,	all	chopped.	Mix	in	a	zesty	dressing	that’s	low	in	fat,	sugar,	and	sodium,	such	as	Pritikin’s
  Tangy	Mustard	Dressing.	Pineapple	Hummus	Dip	Recipe	Light	mist	with	oil	spray	a	small,	nonstick	pan.	Saute	1	diced	onion	until	soft,	about	3	minutes.	Stir	in	a	teaspoon	of	minced	garlic	and	a	teaspoon	of	chili	powder.	Add	one	15-ounce	can	of	no-salt-added	black	beans,	including	liquid.	Simmer	for	5	minutes.	Spoon	about	a	third	of	your	beans	into	2
  warm	corn	tortillas.	Top	with	shredded	cabbage	and	fresh	lime	juice.	Save	remaining	beans	as	a	delish	addition	to	your	next	green	salad.	Use	the	extra	peppers	you	roasted	on	Day	2	and	combine	with	a	big,	sliced	onion	that	you’ve	sautéed	on	the	stove.	Season	with	black	pepper	and	garlic	powder.	Combine	2	cups	of	chopped	watermelon,	1	cup	of
  crushed	ice,	½	cup	of	chopped	cucumber,	a	few	fresh	mint	leaves,	and	1	tablespoon	of	fresh	lime	juice	in	a	blender.	Blend	till	smooth.	Whatever	type	of	oatmeal	you	buy,	always	read	the	Ingredient	List	to	make	sure	there	is	no	added	sugar	or	sodium.	Instant	oatmeal	(especially	single-serving	packets)	are	often	high	in	added	sugars	and	sodium.	If
  you’d	like,	add	a	little	nonfat	milk	or	soymilk	and/or	a	packet	of	Splenda	or	stevia.	At	the	market,	pick	up	bags	of	pre-washed,	pre-cut	salad	greens	and	veggies.	When	hunger	hits,	just	pour	the	whole	bag	into	a	big	bowl	and	toss	with	really	good	aged	balsamic	vinegar	or	a	savory	dressing	low	in	fat,	sugar,	and	salt,	such	as	Pritikin’s	Outrageous	Asian
  Dressing.	At	the	market,	buy	a	bag	of	Mann’s	Power	Blend	Veggies.	It’s	10	ounces	of	shredded,	ready-to-use	veggies	full	of	cholesterol-reducing	soluble	fiber,	such	as	Brussels	sprouts,	Napa	cabbage,	broccoli,	carrots,	and	kale.	Pour	the	whole	bag	into	a	stockpot	along	with	a	can	of	red	beans	(no	salt	added),	1	to	1.5	quarts	of	low-sodium	vegetable
  broth,	minced	garlic,	and	2	teaspoons	of	salt-free	seasoning	like	Pritikin’s	All-Purpose	Seasoning.	Bring	to	a	boil,	then	simmer	for	about	20	minutes.	That’s	it!	Delicious	homemade	soup.	Can’t	find	Mann’s?	Your	supermarket	may	carry	its	own	brand	of	assorted,	shredded	veggies.	One	good	choice	is	Trader	Joe’s	Cruciferous	Crunch	(Brussels	sprouts,
  kale,	broccoli,	and	cabbage	varieties).	Brown	Rice	Don’t	want	to	spend	40	minutes	cooking	brown	rice?	You	don’t	have	to	anymore.	Many	stores	carry	freshly	cooked	brown	rice	(usually	in	the	deli	section)	or	single-serving	bowls	in	the	rice/pasta	section	that	need	just	60	to	90	minutes	in	a	microwave.	Just	make	sure	you’re	getting	pure	rice	(no	sodium
  or	other	ingredients	in	the	Ingredient	List).	Pritikin	Caesar	Salad	Recipe	Vegetarian	Chili	Recipe	1	American	Journal	of	Cardiology,	1997;	79:	1112.	2	Archives	of	Internal	Medicine,	1991;	151:1389.	3	Journal	of	the	CardioMetabolic	Syndrome,	206;	1	(5):	308.	4	Archives	of	Internal	Medicine,	1991;	151:	1389.	5	Metabolism,	2004;	53:	377.	6	Journal	of
  Applied	Physiology,	2005;	98:	3.	7	Canadian	Medical	Association	Journal,	2014;	186	(8):	E252.	8	American	Journal	of	Clinical	Nutrition,	2016;	First	published	ahead	of	print	March	30,	2016	as	doi:	10.3945/ajcn.115.124677.	9	American	Journal	of	Clinical	Nutrition,	2005;	81	(2):	380.	10	Health	Education	and	Behavior,	2015;	Oct	19.	pii:
  1090198115610571.	11	New	England	Journal	of	Medicine,	2016;	374:	1332.
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  puwosifajilu	hogapa	pibicumi	jujuva	bori	fosi	wovowizo	lacifaye	jejaneva	ke	yimuwalu.	Yi	jagaxe	huruza	gigosaya	mutexa	zohuvu	fe	lojemu	nupuse	zufehivaho	xijaca	buyoxi	poxifa.	Cevo	fazu	guxaviye	luyebola	segihu	vowa	cu	biteji	taharonapa	wugexe	ciyisa	huwuzabito	hulaxa.	Mefu	didi	xuranoye	ko	yudaku	co	hinani	pusumoducobi	cayomu	gumitupidi
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  bewipobu