A healthy heart begins with
what you eat, and one way to shop
for groceries 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's medical director
of the University of Kentucky's Gill
Heart Institute.
"Make your meal healthier by
substituting foods with lots of color
from natural sources [not artificial
colors] for foods that are white or
brown. Start in the produce section
with fresh fruits and veggies, which
are high in vitamins and fiber and
low in fat," Smyth said in a
university news release.
She added that consumers should
check the labels on processed foods
found in the produce department,
such as guacamole or prepared
salads with dressing. These
products may contain high amounts
of fat, sodium and sugar.
"In the dairy section, stick with low-
fat where possible. Beware of
flavored yogurts, which can contain
as much as half of the recommended
daily allowance of sugar. Recent
research indicates that eggs are OK
in moderation, but check with your
doctor first," Smyth said.
At the meat counter, choose lean
products such as chicken and fish.
Limit or avoid processed meats such
as hot dogs and lunch meat, which
contain high amounts of salt, she
advised.
"While breads and other baked goods
can have a place at your dinner
table, the hidden sugars and sodium
in bread might surprise you. Just
two slices of packaged white
sandwich bread may account for as
much as a quarter of your
recommended daily sodium intake,"
Smyth said.
A better choice would be to select
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
wrapper is highly processed and
loaded with fat, salt, sugar or all
three. If you spend a lot of time in
the middle aisles, do a lot of label-
reading and look for healthier
substitutes," Smyth suggested.
Plain canned beans in water are a
healthy choice, as are some nuts
and dried fruit. Also, be aware of
serving sizes per package. For
example, canned soups are
sometimes advertised as low
sodium but if the serving size is half
a can and you're accustomed to
eating a full can of soup, you'll be
getting double the dose of sodium,
she said.
In the freezer section, "frozen
veggies without added sauces and
fruits without added sugar can
substitute for fresh. Choose low-fat
ice cream over regular versions. Be
very careful of frozen pizzas,
dinners and snacks, which can be
loaded with sodium," Smyth advised.
Sabtu, 11 Februari 2017
Health
Heart-Healthy Tips for Your Grocery List
A healthy heart begins with
what you eat, and one way to shop
for groceries 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's medical director
of the University of Kentucky's Gill
Heart Institute.
"Make your meal healthier by
substituting foods with lots of color
from natural sources [not artificial
colors] for foods that are white or
brown. Start in the produce section
with fresh fruits and veggies, which
are high in vitamins and fiber and
low in fat," Smyth said in a
university news release.
She added that consumers should
check the labels on processed foods
found in the produce department,
such as guacamole or prepared
salads with dressing. These
products may contain high amounts
of fat, sodium and sugar.
"In the dairy section, stick with low-
fat where possible. Beware of
flavored yogurts, which can contain
as much as half of the recommended
daily allowance of sugar. Recent
research indicates that eggs are OK
in moderation, but check with your
doctor first," Smyth said.
At the meat counter, choose lean
products such as chicken and fish.
Limit or avoid processed meats such
as hot dogs and lunch meat, which
contain high amounts of salt, she
advised.
"While breads and other baked goods
can have a place at your dinner
table, the hidden sugars and sodium
in bread might surprise you. Just
two slices of packaged white
sandwich bread may account for as
much as a quarter of your
recommended daily sodium intake,"
Smyth said.
A better choice would be to select
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
wrapper is highly processed and
loaded with fat, salt, sugar or all
three. If you spend a lot of time in
the middle aisles, do a lot of label-
reading and look for healthier
substitutes," Smyth suggested.
Plain canned beans in water are a
healthy choice, as are some nuts
and dried fruit. Also, be aware of
serving sizes per package. For
example, canned soups are
sometimes advertised as low
sodium but if the serving size is half
a can and you're accustomed to
eating a full can of soup, you'll be
getting double the dose of sodium,
she said.
In the freezer section, "frozen
veggies without added sauces and
fruits without added sugar can
substitute for fresh. Choose low-fat
ice cream over regular versions. Be
very careful of frozen pizzas,
dinners and snacks, which can be
loaded with sodium," Smyth advised.
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