Heart Healthy Lifestyle Makeover

Article archived: February, 2010

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

February puts a special focus on heart health considering it is Heart Month! The goal is a heart-healthy lifestyle, not just a one-month challenge race! Your medical doctor is the first stop to identify your personal goals to control weight, sodium and fat and exercise, the hallmarks of a heart-healthy lifestyle. The goals have relevance to everyone since the guidelines are similar for preventing and treating heart disease. The advice also mimics those for general wellness and for preventing and treating diabetes as well. In other words, a heart-healthy lifestyle is beneficial to everyone.

One startling fact is that more children are showing signs of elevated blood pressure and cholesterol, precursors for heart disease. This translates to a family lifestyle audit with the potential for tweaking a bit or undergoing a total makeover.

The registered dietitians (RD's) at Giant Eagle^® and Market District^® can help you translate your needs to food guidance. Part of your makeover will be learning to shop and cook with your heart in mind. Contact nutritionist@gianteagle.com for more ideas and resources.

But let's start with a few makeover ideas that set the stage:

What is your whole grain score?

The goal is half the grains you eat a day should be a source of the nutrients found in whole wheat, oats, brown rice, and rye. Yes, fiber is an issue but for heart health, the prize in a whole grain is the heart-healthy oils and nutrients in the germ of the grain or cereal that is removed in a refined grain. The amount you eat is a part of your calorie balance. This is where an RD can help.
Easy makeovers: Increase your whole grain servings a day by one. Look to your cereal or bread choice at lunch or dinner or the crackers you munch on for a snack as an easy start. And if you are a breakfast skipper — that is another place to begin!

Are you eating fish?

Are you eating fish high in omega-3 fatty acids at least twice a week? Salmon, tuna and sardines are good sources, but any fish is a positive choice for being lower in fat. If you aren't a fish eater, think about adding some ground flax seed to your cereal or casserole toppings or a handful of walnuts as a snack. These are sources of omega-3s as are some cereals, snack bars and breads — just check the labels.
To meet the protein goals, along with fish, turn to white meat like chicken and turkey, lean meats like pork, and soy and other beans for heart health. Eggs are also good protein sources, especially the whites. The yolks may be a good source of omega-3s. As with all foods, how much and how you cook it makes the difference!

Are you cooking lower fat?

Notice the word "lower." Up to 30% of your calories can come from fat with emphasis on the heart-healthy ones.
Learning to sauté with a heart-healthy vegetable oil (and a great skillet) or oven-fry may be great start to a heart-healthy makeover if your usual method is the fat and frying pan! Roasting, grilling, steaming, and even microwaving are top choices.
When finishing with dressings, sauces, oils and spreads, look at how much fat as well as the source.

How heavy is your hand when it comes to salt?

Actually, about 70% of the sodium in our diet is likely to be from processed foods rather than the salt shaker. This means learning to read labels and to flavor with herbs and spices, pepper, vinegars, lemon and lime juice.

Look for more ideas as we build the heart-healthy lifestyle together — and remember at least 30 minutes a day of exercise is a part of that goal!

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.