The Latest Advice on Heart-Healthy Eating Goes Beyond Fats, Fiber and Fish

---

The Latest Advice on Heart-Healthy Eating Goes Beyond Fats, Fiber and Fish

The Washington Post
27 Jun 2006

“ The key message is to focus on long- term, permanent changes in how we eat and live.”

Here are some details of the AHA guidance, which is designed to reduce the risk of heart and other cardiovascular diseases: Skim the unhealthy fat further.

Not only does the AHA set a number for trans fat, but it also advises trimming saturated fat to 7 percent of total calories — a lower level than the 10 percent recommended by the U. S. guidelines. “ The point is not to calculate the amount of saturated and trans fatty acids in the diet, but to choose foods that minimize your intake,” Lichtenstein says. “ So choose leaner cuts of meat and lower- fat dairy products, smaller serving sizes; avoid foods made with hydrogenated fats and . . . include more vegetarian options and fish in the diet.” Make all your grains whole and high in fiber.

The U. S. guidelines suggest whole grains for at least three of your six to eight daily servings of cereal, bread, crackers and pasta. The AHA says all of those servings should be whole grains. Skip the dietary supplements.

Antioxidant supplements, including vitamins A, C and E, are “ not recommended” because they have not been proven to help reduce cardiovascular risk. And there’s growing evidence that they may increase the risk of other health problems, particularly in smokers. Also not recommended: phytochemicals or flavonoids in supplements. Ditto for the use of folate or other B- vitamin supplements to lower blood levels of homocysteine, a substance linked to increased risk of heart disease. Eat at least two meals of fish weekly.

Best choices are oily fish rich in healthy omega- 3 fatty acids, such as herring, sardines, salmon, lake trout, mackerel and albacore tuna. But forgo fish oil capsules unless you have been diagnosed with heart disease and can’t eat at least two meals of fish per week. People with high triglyceride levels who are under the care of a physician may benefit from omega- 3 fatty acids in capsules. The U. S. guidelines also recommend two servings of fish per week, but they doesn’t address fish oil capsules in the same detail as AHA. Have a soy burger.

AHA recommends soy foods to help replace higher- fat animal products, but don’t use soy as a way to reduce blood cholesterol, triglycerides or other heart risk factors. Aim for a healthy blood glucose level. Diabetes is a huge contributor to heart disease, so the AHA advises aiming for a fasting blood glucose level of less than 100 milligrams. Weighing too much is a big contributor to abnormal blood sugar, so the AHA advises finding the right number of calories to reach and maintain a healthy ... read more...