Eulalee ThompsonNot very heart smart
These tasty foods are loaded with fats, the main source of cholesterol in the diet. After years of build-up of fatty deposits (from cholesterol-rich foods) in the walls of the arteries, these blood vessels narrow, restricting blood flow and places the individual at risk for a heart attack. Dr. Heather Little-White, food and nutrition consultant, said that a big part of eating to protect the heart (or eating heart-smart) is therefore, all about controlling fat intake.
"High cholesterol levels create deposits of plaque in the arteries presenting a greater risk for stroke or heart attack... Prevention is the best prescription for preventing diseases. The link between diet and disease is well established, and as more persons make the association, there is a gradual change in eating habits to fight devastating conditions like heart disease, cancer, diabetes and obesity," she said.
Cholesterol is a fat-like substance, which is manufactured by the body. It attaches itself to a protein called lipoprotein that is carried in the blood. High density lipoprotein (HDL) or "good" cholesterol carries fats out of the body's cells and protects the walls of the artery. Low density lipoprotein (LDL) or "bad" cholesterol is said to be the main cause of deposits in the walls of the arteries (or atherosclerosis). To promote health, the trick is to maintain a higher level of HDL to LDL cholesterol.
But not all fats are equal. The biggest culprit is saturated fat found mainly in animal foods such as eggs, butter, cheese, beef, pork and veal. Dr. Little-White said that to keep cholesterol levels at an even keel and for heart care, it is best to reduce saturated (solid) fats from the diet as they raise LDL cholesterol (the bad cholesterol) in the blood. However, she recommends increasing polyunsaturated fat with omega-3 fatty acids. Good sources of polyunsaturated fats are fish and canola oils and extra virgin olive oil and to a lesser extent unhydrogenated soy, flaxseed, wheat germ and walnuts.
Dr. Little-White also said that it's a good idea to limit the intake of processed foods. The processing of foods, she said, robs them of at least 75 per cent of the essential antioxidant nutrients such as vitamins A, C and E and these have to be added to the diet through supplementation. Vitamin A is important, she said, to help in the prevention of free-radical damage to the arteries; vitamin C thins the blood reducing the risk of clots and vitamin E improves circulation, thins the blood and reduces the risk of clots.
The heart-smart way
But while heart-smart eating is about eliminating cholesterol-rich and processed foods, it is also about adding more fruits and vegetables to the diets. Food from plant sources has no cholesterol. Dr. Little-White said that fruits and vegetables are rich in minerals and vitamins. She recommends that at least five fruits and vegetables be eaten each day.
Tips from Dr. Little-White:
Eating fruits and vegetables raw or slightly cooked, offers the best benefits of phytochemicals (health promoting nutrients), vitamins and minerals
fried foods should be eliminated. Use heart-healthy cooking methods such as baking, roasting, steaming, boiling and stir-frying in heart-healthy oils like extra virgin olive oil.
choose lean cuts of meat and trim all the visible fat from meat and poultry before cooking.
limit egg yolk to three or four per week due to the high cholesterol content.
organ meats (liver, kidney, tripe) are not recommended since they are high in cholesterol.
Use low-fat dairy foods. For example, one per cent fat milk has the same nutrients as whole and two per cent fat milk, but one per cent milk is lower in saturated fat and cholesterol.
Use home-made breads, cakes, muffins and other baked products so that you can control the amount of fat and egg yolk used.
use fresh herbs and spices instead of sodium-laden packaged seasonings.
