Fall 2005 - Memorial Hospital of South Bend

!
You
Heart
and Your
When it comes to your health,
make every meal count
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The body’s relationship with food
can be one of friendship or one of
conflict—especially when it comes
to our health. “Diet plays a vital role in
the prevention of heart disease,” said
Melisa Spencer, R.D., C.D., a registered
dietitian at Memorial Hospital.
Making the right choices at the dinner
table can help you improve your
cholesterol levels and maintain a healthy
weight—both of which translate to a
healthier heart.
Heart Heroes
“A heart-friendly diet should include
a variety of foods, including whole grains,
plenty of fruits and vegetables, low-fat
dairy products, nuts and legumes, and
lean meats, as well as fatty fish at least
twice a week,” Spencer said. “Oils, especially
those with high levels of monounsaturated
fat, such as olive, canola,
peanut and high-oleic sunflower oil,
also are a smart addition to your diet.”
Studies have shown
that a glass of red wine
with dinner may also
prove beneficial in
reducing heart-disease
risk. Red wine contains
flavonoids, which may
help protect artery walls
from heart disease and stroke, as well as
lower blood pressure. “Dark chocolate,
green tea and red grapes also contain
significant amounts of these beneficial
compounds,” Spencer added.
Nuts are another heart-friendly food,
rich in monounsaturated fat, vitamin E
and fiber. But because of their high
calorie content, Spencer reminds us to
enjoy them in moderation.
The Culprits
“Saturated fat, found in high-fat
dairy and meat products, raises your
LDL [bad] cholesterol and blood
lipids more than other types of fat,”
Spencer said. “Limit these types of foods
in your diet.”
New evidence suggests that trans fat,
found in margarine and many processed
foods (look for the words “hydrogenated”
and “partially hydrogenated” in the ingredients
list), should also be limited. “Trans
fat raises LDL cholesterol while lowering
HDL [good] cholesterol—a dangerous
combination,” Spencer explained. Beginning
in January 2006, in accordance with
the U.S. Food and Drug Administration,
all food-product nutrition labels will be
required to list trans-fat content. This will
make it easier for consumers to limit the
amount of trans fat in their diets. ■
Getty Images
What’s on the Menu
Making heart-smart decisions at restaurants can be tricky. The next time you dine out, steer clear of
unhealthy items and replace them with heart-healthy substitutes.
Instead of:
Cream- and cheese-based soups
White bread with butter
Pasta with cream, cheese or meat sauce
Steak with mashed potatoes and deep-fried onions
Crème brûlée with berries
Flourless chocolate cake
Try:
Broth-based soups, such as minestrone
Whole-wheat bread dipped in olive oil
Pasta with marinara sauce and grilled chicken
Broiled fi sh with steamed vegetables
Fresh seasonal berries with a dollop of nonfat whipped cream
Fresh fruit sorbet
DINING OUT
For free heart-healthy tips
on eating out at a variety of
restaurants, visit the American
Heart Association Web
site, deliciousdecisions.org/
oa/eat_tips_main.html.
www.qualityoflife.org