Heart Health Tips
Healthy Heart Tips:
A healthy heart is necessary for a healthy body. A healthy heart starts with what you eat, and one way to
buy stores wisely is to start with a list, a cardiologist recommends.
Reducing the amount of fat, sugar and salt (sodium) in
your diet can help reduce your risk of obesity, heart attack, type 2 diabetes
and other diseases, according to Dr. Susan Smyth. She is medical director of
the Gill Heart Institute at the University of Kentucky.
"Make your meal healthier by substituting foods with
a lot of color from natural sources [non-artificial colors] for white or brown
foods. Start in the section on products with fresh fruits and vegetables that
are high in vitamins and fiber and low in fat," Smyth said in a university
news release.
Healthier Food List
Consumers should check the labels of processed foods found in the product section, such as guacamole or prepared
salads with a dressing. These products may contain high amounts of fat, sodium and sugar.
“In the dairy section, stay with low fat if possible. Beware of flavored yogurts that can contain as much as half the
daily recommended allowance of sugar. Recent research indicates that eggs are moderate, but check with your
doctor first,”Smyth said.
At the meat counter choose lean products like chicken and fish. Limit or avoid processed meats such as hot dogs
and lunch meats that contain high amounts of salt, she advised.
“While breads and other baked goods may have a place at your dinner, the hidden sugars and sodium in bread
may surprise you. Just two slices of packaged white sandwich bread may correspond to up to a quarter of your
recommended daily sodium intake,”Smyth said.
A better choice would be to choose breads made from whole grains (not whole wheat), which can help lower
LDL (bad) cholesterol and decrease the risk of type 2 diabetes, according to Smyth.
The middle aisles of the grocery store are “treacherous,” she said.
“Almost everything in a plastic collar is very elaborate and
loaded with fat, salt, sugar or all three. If you spend a lot of time in the
middle ground, do a lot of reading labels and look for healthier replacements, ”Smyth
suggested. Poor bean content in water are healthy choices, as are some nuts and
soups are sometimes advertised as weak sodium but if the serving size is half a
dried fruits. Also be aware that serving sizes per package. For example, canned
can and you are used to eating a full container of soup, you will get a double
ice cream over regular versions. Beware of frozen pizzas, dinners and snacks
dose of sodium, she said. In the freezer, "frozen vegetables without added
sauces and fruits without added sugar can replace fresh." Choose low-fat
that can be loaded with sodium, ”Smyth advised.
