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Monday, 15 September 2014 00:00

Healthy Food Choices

HEALTHY FOOD CHOICES MAKES GOOD SENSE.

WHY? HEALTHY FOODS DECREASE BAD CHOLESTEROL AND THE RISK OF HEART DISEASE.

A healthy lifestyle can significantly increase the success of your therapy and can contribute to maintaining good cardiovascular health. Eating a low saturated fat diet will help lower bad cholesterol (LDL-C), and reduce your risk of heart disease. The chart below can help you make healthy choices, easy choices—from the best food choices to those you should avoid, for a balanced and tasty diet that will add spice to your life!4

Food Group: Meat and Meat Substitutes

Best choice
- Lean cuts of meat
- Skinless chicken and turkey
- Fish*
- Legumes & tofu
- Egg whites

Limit
- Egg yolks
- Nuts and seeds**
- Shrimp

Avoid
- Fatty cuts of meat***
- Bacon, sausage, processed meats, cold
- cuts***

Food Group: Dairy Products

Best choice
- Skim milk, yogourt with less than 1 % milk fat (MF)
- Fat-free sour cream

Limit
- Milk and yogourt with 2% MF
- Cheese with 20% MF
- Frozen yogourt

Avoid
- Whole milk***
- Regular cheese***
- Cream, sour cream, ice cream***

Food Group: Fruits & Vegetables

Best choice
- Fresh or frozen or canned vegetables

Limit
- Olives, avocados, coconuts**

Avoid
- Vegetables prepared in butter, cream sauces or deep fried

Food Group: Fats & Oils

Best choice
- Olive, canola, safflower, sesame oil
- Non-hydrogenated margarine

Limit
- Low-fat salad dressing

Avoid
- Butter, lard, bacon fat, coconut and palm kernel oils, hard margarine†
- Cream sauces†

Food Group: Grains

Best choice
- Whole wheat and grain products breads and pasta
- Brown rice
- Oatmeal, oatbran

Limit
- Granola- type cereal, biscuits

Avoid
- Any baked goods with shortening and/or sugar†
- Croissants, doughnuts, danishes†

Food Group: Snacks & Desserts

Best choice
- No-fat popcorn
- Pretzels
- Baked potato chips
- Angel food cake
- Cookies containing less than 5 g of fat per serving

Limit
- Candy
- Sugary or salty snacks
- Cookies with 5 g of fat or more

Avoid
- Chips, cheesies, and other salty snack foods†
- Pastries†

- Adapted from Fahey TD et al

* Foods high in omega-3 and omega-6 fatty acids increase good cholesterol and reduce bad cholesterol in the blood.
** These foods contain a healthy type of fat but are high in calories.
*** Animal fats and high-fat dairy products are sources of saturated fats.
† French fries and other deep-fried foods, shortening, processed snacks, cookies and sweets are sources of trans fats.

HEALTHY FOOD CHOICES MAKES GOOD SENSE.

High cholesterol is a silent disease with no clear symptoms. Even if you have high cholesterol you probably don't feel sick. However, managing your cholesterol levels is an important part of your health. Too much cholesterol in your blood is a condition called hypercholesterolemia. If hypercholesterolemia is left untreated, it can then lead to hardening of the arteries (atherosclerosis), which is a leading cause of heart disease.4

A LOW-FAT DIET STARTS AT THE GROCERY STORE. HERE'S WHAT TO LOOK FOR ON THE FOOD LABEL TO HELP YOU MAKE HEALTHIER CHOICES.45

READ FOOD LABELS CAREFULLY FOR FAT CONTENT.

Nutrition Facts
Serving size 1 cup (265 g)
Servings per container 2
Amount per serving
Calories 235 Calories from fat 30

% daily value
Total fat 3 g ------------ 5%
Saturated fat 1 g ------ 5%
Trans fat 0.5 g
Cholesterol 30 mg -------- 10%
Sodium 775 mg ------------ 32%
Total carbohydrate 34 g
Protein 18 g

Servings:
Indicates the number I ^ of servings and individual serving size in the container.

Total Fat:
Look for foods low in fat and try to avoid foods high in trans fat, saturated fat, sodium and cholesterol.

Daily Values:
Based on a 2,000 calorie/day diet, Daily Value % tells you how much one serving accounts for your daily allotment:
5% or less is low.
20% or more is high.
Try to limit your daily fat intake to ; 30% or less of your day's calories.

OTHER LIFESTYLE STEPS YOU CAN TAKE.

- Eat Healthy
- Cut back on high-fat foods,salt and sugar.
- Be a partner in your health: Know your current cholesterol levels (LDL-cholesterol, HDL-cholesterol and triglycerides) and discuss target levels with your doctor.
- Stop smoking.
- Limit your alcohol consumption.
- Exercise regularly.
- Control your weight: Consult a dietician or nutritionist to help establish a good eating plan.

HDl-C=high-density lipoprotein cholesterol; LDL-C=low-density lipoprotein cholesterol

Additional Information and Resources
Canadian Heart and Stroke Foundation
Telephone: (613) 569-4361
Website: www.heartandstroke.ca
Canadian Diabetes Association
Toll free: 1-800-BANTING (226-8464)
Website: www.diabetes.ca
American Heart Association
Website: www.americanheart.org
American Stroke Association
Website: www.strokeassociation.org
Heart and Stroke Foundation food information program
Website: www.healthcheck.org

For more information, download the brochure below.

Read 1079 times Last modified on Monday, 04 August 2014 14:24

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