Why do I need to be concerned about heart healthy eating?
Diet is one of the things that can affect your heart health, and your risk for getting heart disease. And, every woman needs to be concerned about heart disease. It is the #1 killer of American women (and men). The good news is that diet is one of the things you can control to improve your heart health and lower your risk for heart disease. Making relatively simple changes in your daily eating habits will pay off quickly - not only will you feel better, your overall health will improve as well!
How do I get started with planning a heart healthy diet?
We all know that too much fat and salt are not good for us. But, it can be hard to change your diet, particularly when you are busy and often don't have time for three healthy, home-cooked meals a day. While the thought of changing your diet might be daunting, there are diets out there to help you! It can be very confusing knowing what to eat, how much to eat, what type of fat to eat, what type of fat to avoid, and how much salt to use. We will describe three easy-to-follow diets in this FAQ, to help you reduce your risk for getting heart disease.
What is cholesterol and what diets can help me lower or maintain healthy levels of cholesterol?
Our bodies need cholesterol to function normally. But, if you have too much cholesterol in your blood, it can build up (called plaque) in your arteries (blood vessels that carry oxygen- and nutrient-rich blood from the heart and lungs to all parts of the body). High cholesterol adds to the narrowing and blockages in arteries, which cause heart disease. We all have "good" cholesterol, called HDL, which helps remove cholesterol from the blood. We also all have "bad" cholesterol, or LDL, which causes cholesterol to build up in the blood.
There are two diets that focus on lowering or maintaining levels of cholesterol - a natural, waxy substance found in all parts of the body, including the blood - to reduce risk for heart disease.
• The Heart Healthy Diet -
http://nhlbisupport.com/cgi-bin/chd1/step1intro.cgi helps you keep your blood cholesterol low, decreasing your chances of getting heart disease.
• Similar to the Heart Healthy Diet, the Therapeutic Lifestyles Changes (TLC) Diet http://nhlbisupport.com/chd1/tlc_lifestyles.htm) focuses on helping people lower their blood cholesterol. Sometimes a person may also need medicine prescribed by a health care provider to help lower their blood cholesterol.
It's important to note that diet isn't the only thing that can affect cholesterol levels. Your genes affect how fast cholesterol is made and removed from the blood, being overweight tends to increase your LDL ("bad" cholesterol), and physical activity (for 30 minutes most days of the week) helps lower your LDL. Before menopause (when your periods stop), women usually have cholesterol levels that are lower than those of men the same age. As women and men age, their cholesterol levels rise up until about age 60 to 65. But, after the age of about 50 (when menopause begins), women often have higher cholesterol levels than men of the same age.
How do the Heart Healthy and TLC Diets work?
Both of these diets help you to develop a personal eating plan. Be sure to talk with your health care provider first, before starting any type of eating plan. You might want to ask your provider for a referral to a registered dietician (RD) who can help you choose foods and plan menus, monitor your progress, and encourage you to stay on the diet. You might also want to enlist the help of a family member or friend, to give you support and help you stay on track. Finding a "buddy" to go on one of these diets with you can also provide support. Try to stay focused on your ultimate goal - to prevent heart disease and protect your health - and have some fun learning new recipes and different ways to cook!
Here are some general guidelines to follow, for both the Heart Healthy and TLC diets. Check the chart that follows to determine, for each diet, the daily amounts of saturated fat, total fat, cholesterol, and sodium that you should have.
• Choose foods low in saturated fat. Saturated fat raises your LDL - "bad" cholesterol level more than anything else you eat. It's found the most in animal foods like fatty cuts of meat, poultry with the skin, whole-milk dairy products, and in tropical oils like coconut, palm kernel, and palm oils. Most other vegetable oils are low in saturated fats. Foods low in saturated fat include fruits, vegetables, whole grain foods, and low fat or nonfat dairy products. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat - it' s best to check package labels before purchasing these types of foods.
• Choose a diet moderate in total fat. The good news is that you don't have to eliminate all fat from your diet! A diet moderate in fat will give you enough calories to satisfy your hunger, which can help you to eat fewer calories, stay at a healthy weight, and lower your blood cholesterol level. Keep in mind, though, that it's important to keep your total fat level within the levels on the chart below, depending on which diet you follow. You should substitute unsaturated fat for saturated fat, in order not to go over these levels.
• Choose foods low in cholesterol. Dietary cholesterol found in animal foods can also raise your blood cholesterol level; many of these foods also are high in saturated fat. To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish.
• Cut down on sodium. If you have high blood pressure (see next question) as well as high blood cholesterol - and many people do - your health care provider may tell you to cut down on sodium or salt. Even if you don't have high blood pressure or cholesterol, try to have no more than 2,400 milligrams of sodium a day. You can choose low sodium foods, which will also help lower your cholesterol, such as fruits, vegetables, whole grains, low fat or nonfat dairy products, and moderate amounts of lean meat. To flavor your food, reach for herbs and spices rather than high sodium table salt. There are many types of seasoning mixes in salt shaker-like containers you can find in grocery stores, but some do contain salt. Be sure to read the labels of these products before purchasing.
• Watch your body weight. It is not uncommon for overweight people to have higher blood cholesterol than people who are not overweight. When you reduce the fat in your diet, you cut down not only on cholesterol and saturated fat, but on calories as well. This will help you to lose weight and improve your blood cholesterol, both of which will reduce your risk for heart disease. If you are overweight, talk with your health care provider about the best ways to lose weight, including having a regular exercise program. Regular exercise is important, even if you are not overweight. It will help lower your blood cholesterol and blood pressure and improve your overall health.
What diets can help me maintain a healthy blood pressure level?
Research has shown that diet affects the development of high blood pressure (hypertension). As blood is pumped from your heart through your body, the blood puts force or pressure against the blood vessel (or artery) walls. Your blood pressure is a reading, or measure, of this pressure. When that pressure goes above a certain point, it is called high blood pressure, another name for hypertension. High blood pressure is called the "silent killer" because it most often has no signs or symptoms. It makes the heart work too hard and if not controlled over time, it can lead to heart and kidney disease, and stroke.
Studies have shown that following the Dietary Approaches to Stop Hypertension or DASH Diet http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm and reducing sodium, lowers blood pressure. If you do not have high blood pressure, following the DASH diet and reducing your sodium intake may help prevent the development of high blood pressure.
How does the DASH Diet work?
The DASH diet is similar to the Heart Healthy and TLC diets. Like these diets, the DASH diet recommends no more that 2,400 mg of sodium a day. But, the DASH diet also recommends a lower level of 1,500 mg sodium a day. Talk with your health care provider before making any type of change in your diet. And, if you choose the DASH diet, ask your provider what amount of sodium (2,400 or 1,500 mg) you should not exceed on a daily basis. You can ask your provider for a referral to a registered dietician (RD), who can help you choose foods and plan menus, monitor your progress, and encourage you to stay on the diet. You might also want to enlist the help of a family member or friend, to give you support and help you stay on track. Finding a "buddy" to go on one of these diets with you can also provide support. Try to stay focused on your ultimate goal - to prevent heart disease and protect your health - and have some fun learning new recipes and different ways to cook!
The DASH diet is made up of foods that are low in saturated fat, cholesterol, and total fat, such as fruits, vegetables, and low fat dairy products. It also includes whole grain products, fish, poultry and nuts, and reduced amounts of red meat, sweets, and sugar-containing beverages. It is rich in magnesium, potassium, and calcium, as well as protein and fiber. Eating foods rich in potassium is especially important, since potassium seems to prevent high blood pressure. Try to have more than 3,500 mg of potassium per day. There are different amounts, or servings, of specific food groups for different daily calorie levels, described in the charts that follow.
What else can I do, besides diet, to keep my heart healthy?
Regular physical activity can help you reduce your risk of heart disease. Being active helps you take off extra pounds, helps to control blood pressure, and boosts your level of "good" cholesterol. Some studies show that being inactive increases the risk of a heart attack. To reduce your risk for heart disease:
• Quit smoking - talk with your health care provider if you need help quitting. • Exercise at least 30 minutes a day on most (if not all) days of the week. • Lose weight if you are overweight and keep at a healthy weight. • Check blood pressure, cholesterol, and blood sugar levels and keep them under control.For more information…
You can find out more about the diets described in this FAQ and about heart disease by contacting the National Women's Health Information Center (800) 994-WOMAN (9662) or the following organizations:
National Heart, Lung, and Blood Institute
Phone Number (s): (301) 592-8573
Internet Address: http://www.nhlbi.nih.gov/index.htm
National Cholesterol Education Program
National Heart, Lung, and Blood Institute
Internet Address: http://www.nhlbi.nih.gov/chd/
The Heart Truth
National Awareness Campaign for Women about Heart Disease
National Heart, Lung, and Blood Institute
Phone Number(s): (800) 793-2665
Internet Address: http://www.nhlbi.nih.gov/health/hearttruth/index.htm
National High Blood Pressure Education Program
National Heart, Lung, and Blood Institute
Internet Address: http://www.nhlbi.nih.gov/about/nhbpep/
"If only healthy eating were easy..."
Have you ever found healthy eating a challenge - as you rack your brains for an idea for another easy healthy meal?
Well fortunately, making healthy food choices can be simple!
Have you ever found healthy eating a challenge - as you rack your brains for an idea for another easy healthy meal?
Well fortunately, making healthy food choices can be simple!
If you’re a busy mum like me, you’ll find masses of easy healthy eating ideas and information on this site to help you fit more healthy food into your family's diet, every single day.
It’s all realistic, and manageable, with no following faddy diets, counting calories or endless agonising over vitamins and minerals. As a work at home mum I just don’t have time for any of that – and neither do you.
My take on easy healthy eating is very simple. Cut down on fast, processed foods, and foods high in fat/sugar or salt. Eat loads of fresh veg and fruit, and enjoy simple home-cooked meals made with fresh, seasonal ingredients.
We aren’t perfect - and maybe your family's the same. I have a teenager who loves crisps, an 11-year-old with a secret stash of sweets and a husband whose best friend is chocolate bar...
But day-to-day it's about keeping the balance, and that’s what matters.
On this site you’ll find over 120 easy healthy recipes for quick dishes that taste delicious and use fresh foods. You can start cooking them today!
There are also helpful lists of healthy and unhealthy food choices, to make shopping simpler, plus a rundown of what's in season throughout the year.
Wise up on buying organic, learn to interpret food labels, and find out how you can include foods like meat, and even chocolate, in a healthy diet. Get the lowdown on super foods, and discover the down-and-dirty facts about fast foods and food additives.
You'll find tips to help you plan healthy meals from breakfast through to dinner, pack healthy lunch boxes for your kids to take to school, and gradually switch the whole family over to healthier eating habits -without complaints!
So, if you’re
• confused about what’s healthy and what’s not…
• wish you could eat more local, fresh seasonal foods – but don’t know where to start…
• want to eat healthily, but think that maybe it's all too much hassle...
Do your own - and your children's - health and taste-buds a favour that will last a lifetime. Start here, and make the switch to easier, healthier eating for yourself, and your family. It's simple.