Patricia Thompson - NUTRITION TALKAS HEART disease continues to wreak havoc, now attacking women almost as equally as men, many persons are heard proudly declaring, "I have given up red meat and only eat chicken and fish". What is the basis for this and is there any merit in doing so?
Chicken and fish are commonly labelled white meat because they are lighter in colour than the darker-coloured beef, pork or goat considered as red meat. Red meat received a bad name because it is regarded as a higher source of cholesterol and saturated fat than white meat, both of which are high risk factors for heart disease.
CHOLESTEROL CONTROVERSIES
Cholesterol is found in all foods of animal origin, whether 'red' or 'white'. In fact, cholesterol levels in whole chicken (averaging 90mg) are sometimes higher than for meats such as beef (74mg) and goat (57mg). Fish also has cholesterol, with lower values being found in white fish such as tuna (18mg) and higher values found in fatty fish such as sardines (142mg). But it is the fatty fish that are found to have the protective property against heart disease because of the type of fat present.
TYPE OF FAT
The type of fat found in fish is termed omega-3-fatty acids and studies with Eskimos confirmed these as reducing the risk for heart attack. The type of fat implicated in heart disease is saturated, the type mostly found in red meat. Yet, values for these vary, since goat meat actually has less saturated fat (0.7g) than white fish such as snapper (1.3g). It is also interesting that some foods, extremely high in cholesterol, are relatively low in saturated fat such as liver (1.5g), egg (1.5g) and shrimp (0.3g). Yet, persons with high cholesterol levels are often told to avoid these foods and to eat chicken breast with a saturated fat value of 2.7g.
The only way to avoid cholesterol in foods is to stop eating foods from animal sources all together. This however means giving up rich sources of iron, zinc, B vitamins and in some cases calcium, all of which are essential nutrients. Moreover, vegetarians may not be totally immune to high cholesterol levels since blood cholesterol can be made in the body even if none is taken from food.
Obesity leads to high cholesterol. A high intake of total fat will result in the excess being converted by the body into cholesterol. Also, there are different types of cholesterol. The good type called high-density lipoprotein (HDL) is increased by certain types of vegetable fats called monounsaturates found in olive oil, Jamaican ackee and avocado pear. Plant oils such as corn and soya oils, which are called polyunsaturated, were found to reduce the levels of HDL while lowering cholesterol levels.
BEST ADVICE
As always, the best advice is to eat moderately of a wide variety of foods. In terms of fat, the recommendation is that less than 30 per cent of your daily caloric intake should come from fat. This should be distributed as one-third
from saturated, one-third from polyunsaturated and one-third from monounsaturated. Your cholesterol intake should be between 125mg - 300mg daily depending on your genetic potential for heart disease.
While making so-called 'healthy food choices' is the first step, it is only part of the solution. There also needs to be healthy meal combinations and an overall healthy diet and lifestyle. To help you translate these dietary guidelines into practical everyday eating, you should consult a registered nutritionist or dietician.
Patricia Thompson M.Sc., Registered Nutritionist, The Nutrition Centre, Eden Gardens.
