Facts about Food Choices
Smart food choices can decrease risk for heart disease.
The amount of saturated fat you eat has a much greater impact on blood cholesterol levels than does the amount of cholesterol you eat. The best way to reduce or manage blood cholesterol levels is by controlling your intake of saturated and trans fats.
The average American eats about 65 to 100 grams of fat and about 200-350 milligrams of cholesterol a day. Recommended daily intakes are about 65 g of fat and 200 to 300 mg of cholesterol.
Definitions to remember:
Cholesterol is an essential part of cell membranes in humans and animals. Only foods of animal origin, such as milk, cheese, meat, fish, poultry, and eggs contain cholesterol. All animal muscle is similar in cholesterol content. Fish, chicken, turkey, beef, and pork each have about 20 milligrams of cholesterol per ounce.
Fats-
Fat insulates the body’s organs and transports fat-soluble vitamins. Some foods, such as peanut butter and other plant-based foods, may be high in fat but contain no cholesterol.
Saturated fat tends to come from animal sources and is usually solid at room temperature. However, some plant sources, such as coconut and palm oils, also contain saturated fat.
Trans fats are formed through a process called hydrogenation-turning liquid fats into solid fats at room temperature. Hydrogenation helps increase the shelf life of a product, but too many trans fats in the diet increases total and LDL (the bad) cholesterol levels. Crackers, fried foods, cookies, bakery items, margarines, and other snack foods often have high amounts of trans fats. All food labels must include trans fat amounts by January 1, 2006.
Polyunsaturated fats are heart healthy too because they lower cholesterol, particularly LDL levels. Olive, canola, peanut, almond, and walnut oils are all types of monounsaturated fats and are recommended over other fats.
Tips for heart-healthy eating-
Choose low-fat foods often
Low fat foods are generally crisp, watery, dry, or chewy-such as fruits, vegetables, dried beans and peas.
Use low-fat cooking methods: broil, bake, steam, poach, braise, bake and roast rather than fry.
Remove poultry skin and all visible fat off meat and poultry before cooking.
Flavor vegetables and pastas with herbs, lemon and onion rather than butter or cheese sauces.
Use less fat in a recipe than called for. Usually you can reduce the fat by 1/3 or ½ the original amount.
Eat more soluble fiber-
Many foods of plant origin contain a mixture of different types of fiber. The soluble fiber that is found in foods, such as oats and dried beans and peas, lowers LDL cholesterol. Nutritionists recommend eating 20-35 grams of fiber (5-10 grams soluble plus 15-25 grams insoluble fiber) daily. One ½ cup of cooked dried beans or peas has 4-8 grams of soluble fiber. One cup of uncooked oatmeal contains about four grams of soluble fiber.
Eat more fish
Fat in fish or fish oil contains unsaturated fatty acids or omega-3 fatty acids, which are good for the heart. Baked, broiled, or poached fish is a healthier choice than fried fish.
Use more soy products
Soy consumption appears to protect the interior lining of blood vessels where heart disease begins. The current recommendation is 25 grams of soy protein a day.
Choose folate-rich foods.
Inadequate intake of folate leads to the accumulation of homocycsteine, and amino acid that damages artery walls, and stimulates artery clogging. Ready to eat cereals, breads and flours have been fortified with folate, green leafy vegetables, such as asparagus and spinach and dry beans and most vegetables contain folate.
Be nuts about nuts
Nuts may be high in fat, but the fat they contain is primarily unsaturated and beneficial for reducing risk of heart diease. Nuts also contain notable amounts of fiber. Eating nuts daily has been shown to lower the risk of coronary heart disease by decreasing LDL cholesterol. They are loaded with calories, so eat them in moderation.
Learn the facts on flax
Flaxseed is naturally low in saturated fat and is a rich source of fiber and omega 3 fatty acids.
Add garlic
Fresh garlic may reduce blood pressure and decrease blood cholesterol and other substances involved in artery clotting. Adding garlic to food is a great way to add flavor too.
Wine is good, but grape juice is better
Drinking one to two glasses of wine a day has been shown to reduce risk of cardiovascular disease but scientists are not sure why. Wine and grape juice contain compounds, called polyphenols, that act as anti-oxidants. Wine consumption can lead to alcohol addiction, some experts recommend purple grape juice instead.
When eating out, share your meal
Many restaurants take pride in serving large portions. Before you start eating, divide your portion in half and ask for a take-home container so can enjoy the rest of your meal later. Or, consider an appetizer for your main dish.
Slow down
Now matter what the size of your meal, try to make it last for 20 minutes. That’s how long it takes for the message to get to your brain that you are satisfied. This will help you avoid feelings of being overstuffed and can reduce fat intake.
For more information, visit these Web sites:
ISU Extension Nutrition
www.extension.iastate.edu/nutrition
Request this bulletin from your county extension office:
PM 1861a Heart Disease and You-Facts about Food Choices (revised Dec 2005)