Eating For Wellness

We have all heard that diets high in saturated fat and cholesterol and low in dietary fiber, fruits and vegetables can increase risks heart disease (increased blood cholesterol levels), cancer and other health problems. Today researchers are discovering the important role many dietary factors in the prevention of heart disease, cancer and for overall wellness. Some of these include trans fatty acids, phytochemicals, soy protein, antioxidants, flavonoids, folate and soluble fiber.

Limit saturated fats and cholesterol:

  • Eat more meatless meals. [Eat more beans and lentils]
  • Limit meat, poultry and fish to 5-6 ounces/day.
  • Choose lean meats: turkey/chicken breast without skin,
    beef - loin or round;
    pork - tenderloin or leg;
    fish (unbreaded)
  • Limit egg yolks to 2-4/week.

Choose non-fat or low-fat dairy products.

  • Use monounsaturated fats (canola oil, olive oil, avocado, nuts) in place of highly saturated fats (meat fat, butter, etc.).

Limit trans fatty acids: also known as "hydrogenated fats," produced when a liquid oil is hardened into a more solid form. This type of fat increases both the total and the LDL-cholesterol (bad type). In large quantities it may even decrease HDL-cholesterol (good type).

  • Choose tub or squeeze margarine instead of stick.
  • Use liquid oil instead of stick margarine, butter or shortening.
  • Try a tub margarine that is labeled "low fat".

Look for margarines with the claims "no trans fat per serving".

  • Limit portions of snack foods made with hydrogenated fats (read the ingredient list).
  • Limit fried foods.

Sodium: A recommended amount of sodium per day is 2400 mg or less. Limiting sodium in foods may help put less stress on your kidneys and heart, and also help lower your blood pressure. Talk with your doctor or a registered dietitian about whether limiting sodium is important for you; each individual is different.

  • Eat more fresh foods
  • Season your foods with herbs, spices, pepper, vinegar or lemon juice.
  • Limit added salt.
  • Limit regular canned and processed foods.

Phytochemicals: occur naturally in foods, especially fruits, vegetables and whole grains, and play a crucial role in helping to prevent cancer and heart disease.

  • Eat at least 4 to 5 servings of vegetables each day.
    [one serving = ½ cup chopped vegetables or vegetable juice; 1 cup raw green leafy vegetable]
  • Eat at least 3 to 5 servings of fruit each day.
    [one serving = ½ cup cut fresh, frozen or canned fruit or fruit juice;1 cup melon or berries]
  • Strive for 3 servings of whole grain foods/day.
    [Examples: barley, whole wheat, oatmeal, oat bran, wild grain or brown rice, cracked wheat]

Antioxidants: our body's defense against the ongoing "damage" caused by free radicals which are always present in our bodies. Studies show that eating foods high in antioxidants decreases the risk of heart disease and cancer.

  • Eat a diet rich in fruits, vegetables and whole grains.
  • A daily supplement of 400 IU Vitamin E has been shown to help prevent, as well as, slow the progression of heart disease.

Flavonoids: a type of antioxidant found in tea, red grapes, grape juice, red wine, as well as many other fruits and vegetables. Helps to prevent the process that leads to the build-up of fat and cholesterol in the arteries; helps prevent blood clots; and may be involved in prevention of some cancers.

If you do not drink alcohol, you should not start. Men should limit their alcohol intake to no more than 2 drinks per day. Women should limit their alcohol intake to no more than 4 drinks per week. 1 "alcoholic drink" serving = 4 - 5 ounces wine, 1 ½ ounce distilled alcohol or 12 ounces beer.

Have you tried products made with soy protein? Studies show that when people with high cholesterol substitute soy protein into their diet, there is a significant reduction in both their total and their LDL cholesterol levels. Soy is also being investigated for cancer protective effects, bone health and menopause symptom relief.

  • Sources include tofu, tempeh, soy flour, soy milk and texturized soy protein.
  • Look for new products made with soy (veggie burgers, soy pepperoni, etc.).

Omega 3 fatty acids: found in fatty fish. According to a study published in the January 1998 Journal of the American Medical Association, eating 3 to 4 ounces of a fatty fish once per week may significantly reduce the risk of a fatal heart attack. The best sources for this benefit are: salmon, blue fish, white tuna, mackerel, and sardines.

Increase the folic acid in your diet: high blood levels of the amino acid homocysteine have been linked to an increased risk of heart and vascular disease. B vitamins, especially folic acid, are important in the breakdown of homocysteine. Adequate folic acid is important for women of child bearing age to reduce the risk of having a child with spina bifida.

  • Good sources: orange juice, green leafy vegetables, dry beans, lentils, whole grains, fortified cereals.
  • Yet another reason to eat more fruit, vegetables and whole grains.
  • Most multivitamins provide the recommended 400 mcg of folic acid.

Increase your dietary fiber gradually with a goal of 25-30 grams/day. Emphasize foods rich in soluble fiber to help lower blood cholesterol levels.

For a healthy digestive system, and for cancer prevention, increase both soluble and insoluble fiber sources.

  • Good sources of soluble fiber: dry beans, lentils, barley, cooked oatmeal or oat bran, All Bran and Bran Buds cereals, Quaker ready-to-eat oatmeal squares and oat bran cereal, apples, oranges and Brussels sprouts.
  • Good sources of insoluble fiber: whole wheat, wheat bran, cracked wheat, vegetables, fruits, dry beans, lentils, and wheat germ.
  • Be sure to drink plenty of water when increasing your dietary fiber to prevent constipation.

Calcium and Vitamin D: each are important in the prevention of osteoporosis (weak bones).

  • Good sources of calcium: milk, yogurt, salmon with bones, spinach, tofu; any calcium fortified foods, such as, cereals, cereal bars, orange juice and cottage cheese.
  • Best Vitamin D sources: vitamin D fortified milk, sunlight or vitamin D found in a calcium supplement or multivitamin with mineral supplement.

THE BOTTOM LINE: Healthy eating goes well beyond restricting fat. We are now surrounded by fat-free foods, but unfortunately they may also be nutrient-free. Although it's still important to limit saturated fat, cholesterol and trans fatty acids in our food, and we need to place just as much if not more emphasis on getting more of those foods which provide strong health benefits for disease prevention. It is also important to combine a good eating style with exercise. Aim for 30 to 45 minutes of aerobic exercise 3 to 5 days a week.

To the market with your health in mind....

There are more and more products available on the market today which make heart healthy eating more enjoyable.

Here are some of the products you may want to try:

  1. Vegetable Burgers: Made with soy protein. A variety of brands and flavors are available in the frozen section. Great on a bun with mustard, lettuce and tomato.
  2. Soy Protein Crumbles: A good alternative to ground beef. Try them in tacos, chili, spaghetti or lasagna. You'll find them next to the vegetable burgers in the frozen section.
  3. Soy Milk: Can be used as a substitute in your favorite recipes calling for milk. It's lactose free and comes in various flavors. A light, refreshing cold drink.
  4. Soy Based Meat Alternatives: Veggie Dogs (like hot dogs), breakfast "meats", meatless deli slices, veggie pepperoni. Give them a try.
  5. Tofu: Available in soft, silken, firm, extra firm, and flavored varieties. Plain tofu will take on the flavor of the ingredients it's cooked with. Try the silken tofu as a replacement for cheese in manicotti or cheesecake.
  6. Fat Replacer for Baking: Lighter Bake by Sunsweet and Baking Healthy by Smuckers. These are good fat-free substitutes for oil, shortening, butter or margarine in baked goods. They are found in the oil or baking section of the market.
  7. Spray Margarine: Fat-free and calorie free per serving. Try it on steamed vegetables and air-popped popcorn.
  8. Fat-free Squeeze Margarine: Great for corn on the cob, potatoes, and other vegetables. A good choice at less than 10 calories per serving.
  9. Lower Fat Tub Margarines: Have you noticed that most all brands come in a light or reduced fat version? They still have a good flavor and melt easily on hot foods! They are lower in saturated fats, trans fats, total fat and calories.
  10. Add some flavor: It is important to add back flavor when removing the fat from your foods. Try minced garlic, flavored vinegars, sun-dried tomatoes, and experiment with salt-free herbs and spices.