DO YOUR by Chris W. Lecos Are the foods we love to eat simply a matter of the heart," or might what we eat sometimes be the very heart of the matter when it comes to our health? In the case of the healthy heart, diet may indeed play a role. The consensus of medical opinion is that high blood cholesterol is related to the development of coronary artery disease, and that changes in diet could help reduce this risk factor. More than 5 million Americans suffer from coronary artery disease. It is responsible for more deaths in Americans over 40 than any other illness. The coronary arteries supply blood to the heart muscle. When these vessels become narrowed due to atherosclerosis (hardening of the arteries), blood flow to the heart may become impeded or, in severe cases, totally blocked. Obstruction of these arteries can cause angina pectoris (chest pain) and may lead to heart attack and death. Atherosclerosis results from buildup of solid material called plaque, which contains cholesterol and other substances, in the walls of blood vessels. A high level of cholesterol in the blood contributes to this condition, although it is not the only risk factor. High blood pressure, diabetes, cigarette smoking, and overweight also increase risk. Scientists do not know why or how plaque is formed or to what extent the consumption of fat-especially saturated fat-and cholesterol influence blood cholesterol levels. FDA, in a proposed regulation for cholesterol labeling of foods, noted, however, that most experts believe there is "a correlation between the severity of the plaque deposits and the levels of cholesterol in the blood." This belief is supported by many studies, which led a panel of experts convened at the National Institutes of Health in December 1984 to conclude that "elevated blood cholesterol level is a major cause of coronary artery disease." Proper dietary changes, the panel stated, could reduce blood cholesterol levels, and, therefore, Americans should make changes in their diets. The panel recommended that all Americans (except children under 2) reduce fat intake from the current level of about 40 percent of total calories to no more than 30 percent. Particularly, Americans should reduce their intake of saturated fat from the current 16 percent to 18 percent of total calories to less than 10 percent. Consumption of polyunsaturated fats should be increased from the current 5 percent to 8 percent, but to no more than 10 percent, of total calories. And, finally, these experts said cholesterol intake should amount to no more than 250 to 300 milligrams a day. The number of health experts who accept the cholesterol-heart disease connection has been growing steadily In 1979, the US. Surgeon General issued a report that said Americans would be healthier if they consumed less saturated fat and cholesterol In 1980, and again in 1985, the Department of Health and Human Services and the Department of Agriculture jointly published their Nutrition and Your Health Dietary Guidelines for Americans, which called for avoiding too much fat, saturated fat. and cholesterol Similar recommendations have been made by the American Heart Association, the American Medical Association, the federally created Inter-Society Commission for Heart Disease Resources, the World Health Organization, and other public and private health authorities The problem that confronts many people is how to translate recommendations for a reducedcholesterol, reduced-fat diet into a shopping list and menu for themselves and their families. In general, this means eating more fruits, vegetables, cereal grains and starches, which have less fat (particularly saturated fat) and no cholesterol, and choosing vegetable oils such as safflower, sunflower, corn and soybean oils, which have higher levels of polyunsaturated fatty acids and low levels of saturated fatty acids. Here are some quick tips to help pick and prepare foods lower in saturated fat and cholesterol • Use soft tub margarines, which are higher in polyunsaturates than hardened ones. • Use skim or low-fat (2 percent) milk. Dairy Products When selecting dairy products in a healthy heart diet, try the low-fat options. Low-fat milk, for example, contains the vitamins, minerals and protein found in whole milk, but with less fat and cholesterol and fewer calories. Source: Food 3. published by the American Dietetic Association based on material originally developed by the US Department of Agriculture, 1982. One ounce = approximately 28 grams. Meat, Poultry, Fish, Beans and Eggs The trimmable fat contributes much of the total fat and saturated fat to meat, while both the lean and the fat contain cholesterol. In comparison to meat, a greater percentage of the fat in fish is polyunsaturated 'Total fat includes mono-unsaturated fat as well as the amounts of saturated and polyunsaturated fats shown in the two columns Source: Food 3, published by the American Dietetic Association from material originally developed by the U.S. Department of Agriculture, 1982; updated 1987. Fats and Oils Animal fats tend to be higher in saturated fat than vegetable oils, which are generally higher in polyunsaturated fats. Vegetable shortenings and margarines that have been hardened by hydrogenation contain varying amounts of saturated fat, depending on the brand. Only animal fats contain cholesterol. Amounts given are for one tablespoon. 'Total fat includes mono-unsaturated fat as well as the amounts of saturated and polyunsaturated fats shown in the two columns. 25oybean oils and soybean oil mixtures are the vegetable oils most commonly available to consumers. "Used in commercially prepared foods. Source Food 3, published by the American Dietetic Association from material originally developed by the US Department of Agriculture, 1982. • Buy lean grades of meat, and trim visible fat. Prepare mixed dishes that combine meat with other foods (vegetable stew or pasta, for example). Eat organ meat, such as liver, brain and kidney, only occasionally. • Broil, bake or roast meat, fish and poultry instead of pan-frying or deep fat frying. Basting with wine, broth, lemon or tomato juice will prevent drying and give good flavor • Eat more fish, poultry (without skin), and dried peas and beans. • Substitute low-fat sandwich meats for higher tat cold cuts, and use low-fat hot dogs insteads of regular varieties. • Use yogurt as a substitute for sour cream in salad dressings or dips • Substitute sherbet ice milk or nontat frozen yogurt for ice cream • Use only the egg whites or discard every other volk and substitute a teaspoon of polyunsaturated oil for each discarded yolk in recipes Reduce the amount of fat in recipes by a third to a half. If you use commercial cake mixes, for example buy those to which you add the fat or oil. Use a polyunsaturated oil and reduce the amount by a third while increasing the water. For example, if the recipe calls for three tablespoons of oil use only two, but add an extra tablespoon of water • Cur down on baked goods made with lard coconut oil palm kernel oil or shortening, and those deep fried in fat such as doughnuts • Instead f two crust pies, serve single-crust (open-face) pies • Use low fat dried milk in coffee. Non dairy creamers are generally high in saturated fats or hydrogenated fats. • Use herbs or herb-flavored croutons to flavor salads or soups. • Make your own toppings with nonfat dried milk or use a vogurt, tofu or fruit topping Selected Snacks Choose snacks with care. Be careful of trading off high fat and cholesterol for high sodium content. (Dietary sodium has been linked to high blood pressure in some people; high blood pressure. like high blood cholesterol levels, is a risk factor for heart disease() Source Food 3 published by the American Dietetic Association from material originally developed by the US Department of Agriculture, 1982. |