Other issues of Nutrition Advisor

Eating for heart health

Trying to eat healthier this year, but feel like you need a calculator to figure what percentage of the meal is fat, carbohydrates or protein? If all the number-based recommendations discourage you, good news is on the way.

The American Heart Association recently released their revised dietary guidelines for heart health. The new recommendations are intended to be broader, user-friendly and based on food recommendations, rather than the previous daily percentages. By following this plan, you may lower your risk for heart attack or stroke by reducing three major risks: high blood cholesterol, high blood pressure and excess body weight.

There are four major points to the new guidelines.

Achieve an overall healthy eating pattern
Try to choose a diet from all the major food groups.

• Eat a variety of fruits, vegetables and grains. Aim for five or more servings of fruits and vegetables and six or more servings of whole grains per day.
• Include low-fat or nonfat dairy products, fish, legumes (beans), skinless poultry and lean meats in place of the higher fat alternatives.
• When you add fats to your foods, choose liquid or tub margarine, or olive or canola oil, which have 2 grams or less of saturated fat per serving.

Achieve a healthy body weight
The focus of this recommendation is to balance the amount of calories you eat with the number of calories you use each day. Try to be active for at least 30 minutes on most days, and maintain a level of activity that balances out your calorie intake. If weight loss is your goal, increase your activity to a point where you are using more than you’re taking in. Try to lower the amounts of high calorie, non-nutritious foods, like candy and soft drinks.

Tip
To figure your daily calorie needs, multiply your weight (in pounds) by 13 if you’re not very active, or by 15 if you’re moderately active.

Achieve a healthy cholesterol level
Try to decrease your intake of foods high in trans fatty acids, saturated fat and cholesterol:

• partially hydrogenated vegetable oils
• full-fat dairy products
• fatty meats
• tropical oils
• egg yolks

Instead, substitute whole grains and unsaturated fat sources from vegetables, fish, legumes and nuts.

• By limiting your intake of cooked lean meat, fish and skinless poultry to 6 ounces a day, you can also control your overall saturated fat and cholesterol intake.
• When using fats and oils, aim for no more than 5-8 teaspoons a day.
• Limit your daily cholesterol intake to 300 milligrams of cholesterol per day.

Achieve a desirable blood pressure level

• If you use salt on your foods, do so in moderation. Try to limit your daily sodium intake to 2400 milligrams per day.
• If you drink alcohol, limit yourself to no more than one drink a day if you’re a woman and two if you’re a man. One drink is equal to 12 oz. of beer, 1 1/2 oz. of 80 proof liquor, 1 oz. of 100 proof liquor and 4 oz. of wine.

These newly revised, easy to follow guidelines are meant to help Americans create a healthy eating plan. Incorporating these guidelines into your life doesn’t mean you have to give up your favorite foods. So put the calculator away and enjoy all foods in moderation!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Nutrition-related Web sites:

• American Heart Association
• Guidelines for healthy eating, Yale-New Haven Heart Center

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.