Despite the many advances in health care, one of the harsh realities that remains is the high rate of heart attacks in women. By now we are all conditioned to know the major symptoms of a heart attack. The sad reality is that those symptoms are for men, not for women. So, as we are fast approaching February, also known as National Heart Month, I thought it might be a good idea to talk how what we eat (or don’t eat) can help prevent a heart attack.
The most important thing to remember here is this: even if your current diet is filled with fast food, you can still make a big difference. Researchers have noted that when people make major changes to their diet, their cholesterol levels immediately and dramatically dropped.
So, here it is: when it comes to heart attacks, fat is not our friend. And, of all of the fats (saturated fats, trans fats, and polyunsaturated fats), saturated fats are the worst. Unfortunately, our bodies are set up to quickly turn saturated fat into LDL cholesterol. LDL, by the way, is the “bad” cholesterol that clogs arteries.
According to the American Heart Association, if you have coronary heart disease (and most of us don’t know), you should get less than 30 percent of your calories from fat, and less than 7 percent of those should come from saturated fat. That’s not a whole lot, especially if you’re like me and have been known to hit the drive-through at least once a week.
To put it in perspective, if you’re sticking to a 2,000-calorie diet (I can dream) that’s 16 grams total of saturated fat. If you like things with flavor, like pizza, or cookies or, sigh, Red Velvet Cake (a personal favorite), that 16 grams doesn’t go too far. In fact, it’s not a large serving at all. Did you notice that, by the way, not once have I mentioned French fries?
Trans fats are another problem. Trans fats are found in stick margarine, fried foods, cookies and snacks. You’ve probably noticed a trend among snack food makers to shift to “no trans fat” claims on their labels. The reason why: studies have shown that women who had high levels of trans fats in their bloodstreams also had a significantly higher risk of heart disease. That’s a good reason to put down the potato chips.
We also have learned that some types of fat are “heart healthy” and can actually lower LDL cholesterol levels. These fats can be found in olive and canola oil and some nuts. They also can be found in soybean and corn oil. However, keep in mind that this does not mean that they are “good” for you. They still should be consumed in extreme moderation.
You’ve also probably heard that foods high in Omega-3 fatty acids are good for your heart, and they are. Examples of high Omega-3 foods are coldwater fish such as salmon, herring and mackerel, walnuts, flaxseed and some fruits and vegetables.
Next to fats, cholesterol is another no-no. Cholesterol is found in things like butter, fatty meats and dairy products that are made from 2 percent or whole milk. And another problematic but common ingredient for coronary issues is sodium. Pick up any canned or packaged food and read the label. You’ll quickly see that we, as a nation, are big on salt.
Now for the good news: it only takes some minor adjustments to eat healthier. Skipping the drive-through is an obvious first step. We’re all pressed for time these days, so one of the best ways not to default to the “I’ll pick something up on the way home” is to plan. Pick a day in which you cook up two or three meals and then store them in the fridge or the freezer. Better still, get together with your friends and whip up two or three meals together. You get the benefit of cooking in larger batches and enjoy the time shared with your friends.
If you must do the “grab-and-go” think healthy. Pick up a roast chicken at the grocery (most have them these days), a bag of tossed greens or a pasta salad from the deli bar. Skip the potato salad, cream-based soups or the fruit salads that are suspended in whipping cream. And also walk right past the bakery. (That last step is always my downfall).
Ditch the salt. Those Salt and Vinegar potato chips, for example, are a one-two punch of fat and salt, neither of which is doing your heart or your hips any good. Use fresh herbs as seasonings. A few snips here and there, and not only will your food taste fresher, you’ll become a bit of a foodie as you dial in your favorite herb combinations.
Think white and light. Don’t skip your omelette, just use egg whites instead. And you can still enjoy milk, cottage cheese and yogurt; simply go for the low-fat or non-fat varieties. Same goes for cheese: swap the dense orange cheeses for lighter choices like fresh buffalo mozzarella and part-skim ricotta. And when it comes to red meat, skip it altogether or go for lean cuts. And add more turkey (white meat) and fish to your diet.
Most important, see your doctor. Have him or her check your blood pressure and your cholesterol levels. High blood pressure, or hypertension, is often a symptomless disease, and it’s a first step toward heart disease. If you suffer from hypertension and regularly check your blood pressure, consider picking up an Omron or A&D Medical digital blood pressure monitor. Some models work with Microsoft HealthVault, which means that you can upload your data from these devices to your HealthVault record via the HealthVault Connection Center and track your blood pressure readings online. These kind of Web-based applications make it easy to get organized and make great choices. How’s that for handy?
We really are what we eat. That doesn’t mean I’m going to give up my occasional donut, but it does mean that most days I’ll start out with steel cut oats instead. Small changes really can make a big difference. Make a big difference for you and your family today.
