HEALTHY HEART: DIET

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February 3, 2009

Foods are important to the heart

By LISA SIMPSON STRANGE The Glasgow Daily Times Tue Feb 03, 2009, 03:49 PM CST

GLASGOW — February is all about hearts – red ones, valentine ones, joyful ones, broken ones and especially healthy ones.

This month is Healthy Heart Awareness Month and this is the first in a four-part series about the different ways individuals can improve their heart health. Maintaining a healthy diet is one of the most important things a person can do for his or her heart. The type of food regularly consumed will affect the heart over time. This can be a positive or negative factor depending on food choices.

Choosing to eat for heart health means the consumer must have knowledge about what he or she is allowing into their body. The top five ingredients for improving the cardiovascular system are: omega-3s, antioxidants, potassium plus magnesium, B vitamins and fresh fruits and vegetables.

An easy way to remember which foods to avoid is to follow a simple rule. Stay away from white foods. That means sugar, salt, white rice, anything made with processed bleached flour, the fat in red meat and potatoes prepared with fatty oils and cheeses.

Always consult a doctor before changing current dietary eating plans.

FOOD DOs:

• Veggies – Eat 5 to 10 servings a day, the “above ground” type, darkly pigmented and green, leafy ones are best. Steamed is the preferred preparation method. Go easy on the potatoes. Garlic is especially heart-healthy.

• Whole grains, whole (brown) rice – “Enriched” products aren’t whole. Bran and wheat germ are very high in B vitamins and minerals.

• Beans, soy and lentils (legumes) – Lowers blood fats or triglycerides. They are high fiber, low fat. Combine with nuts (especially walnuts) and grains. Their protein may be good for the heart. Soy is also good for heart health.

• Fiber – Cereal bran and germ are sources of betaine and choline. Helps lower bad cholesterol and raise good cholesterol. Found in whole grains (oat), fruits, beans, veggies.

• Fruits and berries – Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants. Same serving directions as veggies.

• Eggs and liver – High in protein, B vitamins, lecithin and choline and low in fat. Raises good cholesterol more than bad.

• Oils – Canola, rape seed and flax are good sources of omega-3. Extra virgin olive oil is good to use in cooking.

• Fatty fish – Salmon, mackerel and sardines also have omega-3.

• Alcohol – 1 to 2 glasses of red wine per day. Small amounts reduce heart disease. The flavonoids in red wine protect blood cholesterol. Alcohol plus folic acid (a B vitamin) appears to protect the heart.

• Lecithin – Emulsifies fat; improves types of blood fats.

• Water – Drink lots.

FOOD DON’Ts:

As essential as eating the right foods is, not eating the wrong things can be just as important. Eating choices to avoid include the following:

• Total fat intake should be less than 30 percent of total calories daily.

• Saturated fatty acid intake should be less than 10 percent of total calories daily.

• Polyunsaturated fatty acid intake should be no more than 10 percent of total calories daily.

• Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily.

• Cholesterol intake should be no more than 300 milligrams per day.

• Sodium intake should be no more than 3000 milligrams per day.

• Beware of chemicals in food like caffeine, MSG and other food additives.

Some information for this story is courtesy of www.webmd.com and www.fda.gov.

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