February is National Heart Awareness Month. The number one killer of women is heart disease and by knowing what to eat and how much, we can decrease the likelihood of death brough on by heart disease. Below are questions and answers from this segment with Megan Gilchrist, MS, RD/PLD, St. John Health Club:
Healthy LifestylesWhat is a heart-healthy diet?• A diet full of fruits and vegetables. The MyPlate method is the best way to eat a well-balanced meal and is a good idea for everyone, not just people with heart disease.
• MyPlate is the new Food Guide Pyramid: ½ your plate mainly vegetables, with some fruit and ¼ plate grains, ¼ plate Protein, with a serving of dairy
What are some examples of good vs. bad fats?• Good Fats are poly and monounsaturated fats and can be found in unsalted nuts, seeds, canola oil, olive oil, vegetable oils and avocados. Both of the good fats can help decrease your risk for heart disease.
• Bad fats are saturated and trans fats which are found in butter, fatty meats, fried foods and a lot of processed foods.
What is your best butter choice to be heart-healthy?• Country Crock Omega Plus Light, I can’t Believe It’s not Butter!, Promise Light, and Smart Balance Light butters
• None of these contain partially hydrogenated oil and have less than 1.5 grams saturated fat per tbsp
What about sodium?• Those who have heart disease should follow a low sodium diet -depending on the person, a sodium restricted diet ranges from 1500-2000 mg sodium daily. 1 tsp of salt is approximately 2300 mg sodium, which gives you a visual of how much salt can be consumed on a sodium- restricted diet. Most sodium is found in processed foods and eating out. Choosing low sodium food items, draining/rinsing/cooking in water on canned vegetables and cooking at home are easy ways to decrease sodium in the diet.
Can you eat out in a healthy manner w/ a heart-healthy diet?• When eating out you can make healthier choices, but it’s important to realize that dining-out foods are typically very high in salt and fat. It is important to look at the menu online before eating out to make a plan for what you are going to order. Decline the chips and bread basket to save a few calories and ask for a to-go box as soon as your meal arrives. By the time you receive the box, you can half your meal and take the second half home.
• Local restaurants tend to have fresher food options
• Ordering from the lower-calorie meal options is a good option, but don’t be fooled by salads…they’re not always healthy! Dressings, cheeses, croutons, are often filled with fat and salt.
http://www.stjohnhealthclub.com
