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Home : Appetizers : Salads : Corn and Black Bean Salad with Mango and Avocado

Makes 4 Servings
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Corn and Black Bean Salad with Mango and Avocado

Contributed by: News Canada

Gimme Five! - Janet and Greta's Top Five Ways to Improve Your Cholesterol Ratio (NC) - Eating healthfully this summer can be as easy as one, two, three, four, five! Hosts of the popular Food Network series Eat, Shrink and Be Merry!, Janet and Greta Podleski want to tell Canadians about the Cholesterol Ratio - among the best predictors of heart attack and stroke. With Janet and Greta's Top Five Ways to Improve Your Cholesterol Ratio, Canadians can eat healthy without sacrificing taste.

Janet & Greta Podleskis Corn and Black Bean Salad with Mango and Avocado
Looneyspoons
The Top Five Ways to Improve Your Cholesterol Ratio:

1. Eat cholesterol-lowering foods:

Believe it or not there are foods out there that can help lower your cholesterol. Try high-fibre foods, cold-water fish and fish oils, garlic, nuts and seeds and foods high in essential fats and you'll feel the difference. At www.knowyourratio.ca you can find delicious recipes that won't sabotage your cholesterol.

2. Cut back on cholesterol-raising foods:

It can sometimes be hard to avoid that greasy summer food but it is well worth it. The worst foods for raising your bad cholesterol levels are fast foods, trans fats, high-sugar foods, saturated fats and processed, refined carbohydrates like those found in cookies.

3. Eat smaller meals more often:

How often you eat is just as important as what you eat. Studies show that people who eat five or six small meals per day have lower LDL cholesterol than those who eat two large meals.

4. Sweat it Out!

Exercise can lower LDL (bad) cholesterol and raise HDL (healthy) cholesterol. Here's your 11th Commandment: Thou shalt not let one day go by without doing some kind of physical activity, even if it's simply walking your dog for 30 minutes, washing your car, or raking the leaves.

5. Don't distress - De-Stress!

Your liver produces cholesterol in response to real or perceived stress. Basically, you've gotta chill out, or your arteries are gonna fill out! Try relaxation techniques such as deep breathing, meditation, yoga, taking a walk in the woods, or taking a relaxing bath.

(NC) - Don't let the summertime sabotage your healthy cholesterol diet.

Janet & Greta Podleski authors of three bestselling cookbooks, Looneyspoons, Crazy Plates and their latest, Eat, Shrink and Be Merry! want to share a brand new, delicious and healthy summer recipe to keep your cholesterol on track.

Ingredients:

  • 1 can (19 oz/540 mL) black beans, drained and rinsed
  • 1 can (14 oz/398 mL) whole-kernel corn, drained
  • 1 cup (250 mL) quartered grape tomatoes
  • 1 (250 mL) cup diced red bell pepper
  • 1 (250 mL) cup diced mango
  • 1/2 (125 mL) cup chopped green onions
  • 2 tbsp (30 mL) minced fresh cilantro
  • 2 tbsp (30 mL) freshly squeezed lime juice
  • 1 tbsp (15 mL) olive oil
  • 1/4 tsp (1 mL) each salt and freshly ground black pepper
  • 1/8 tsp (0.5mL) each ground cumin and chili powder (see tip below)
  • 1 cup diced avocado (see tip below)

Directions:

Combine all ingredients in a large bowl and mix well. Chill for one hour before serving. As with most dishes containing avocado, this dish tastes best when eaten the day it's made.

Tip: For added "kick," try chipotle chili powder - it's sold beside the regular chili powder in the spice aisle. Avocado turns brown quickly, so peel, slice and add it to the salad just before serving.

Serving Size: Makes 4 Servings

Nutritional Information: Per Serving: 236 cal 7g Protein, 10g Fat Total, 1.4g Fat Saturated, 385 mg Sodium, 37g Carbs, 0 mg Cholesterol, 10.4g Fibre


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