Heart-smart Eating Secrets

Decoding food labels is a key to a healthier heart
By Sid Kirchheimer


Is it any wonder that only two in three Americans surveyed by ACNielsen said they “mostly” understood nutrition information labels on the food products they buy? For example:

“Fat-free”? Well, not exactly: This ballyhooed banner only means a product contains less than a half-gram of fat per serving—and perhaps more sugar and starch than its full-fat brethren.

“Zero trans fat”? The FDA lets manufacturers to assert this about food with less than a half-gram of this dangerous artery-clogging substance (and yet, we’re advised to avoid trans fats in our diet).

“Cholesterol-free”? That means the food contains less than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving. But don’t get too excited when you see it on a cereal box or can of vegetables: Only animal products such as meat, fish, poultry and dairy contain cholesterol.

So how can you eat heart-smart with the sometimes-puzzling food packaging?

Be serving-size savvy. “The most important thing to do is read the back of the package for the per-serving size,” advises Marisa Moore, R.D., an Atlanta-based dietician and spokesperson for the American Dietetic Association. All information—including calories—is based on the recommended single serving, which may be a lot smaller than your appetite. A can of soup may be two servings. A can of salmon may be three servings—a single serving is about two ounces, regardless of the size of the can. “If you eat more than the serving size, you need to multiply the calories, fat and other listings based on your portion,” says Moore.

Learn the lingo. As you learned from the list above, foods labeled “free” may come at a price (albeit a small one). So what does “low” mean? Based on FDA guidelines, low-fat means 3 grams or less per serving, low-cholesterol means 20 mg or less, and low-sodium means 140 mg or less. “Reduced” products typically have 25 percent less cholesterol, sodium and/or fat than the regular product; they may or may not also be low-cholesterol, low-sodium or low-fat. “Light” foods have up to half the fat or sodium, or one-third fewer calories but it (or “lite”) can refer to a lighter texture or flavor.

For heart health, the National Heart, Lung and Blood Institute (NHLBI) recommends 30 percent or less of the day’s total calories from fat, 8 to 10 percent of the day's total calories from saturated fat, less than 300 mg of dietary cholesterol a day and sodium intake limited to 2,400 mg a day (although those with hypertension and others at risk for it, such as those who are older and/or of African American descent, should limit sodium to less than 1,500 mg per day).

Feast on the right fats. The majority of fat calories should come from heart-healthy polyunsaturated and monounsaturated fats, which can actually help you lose weight. “Good food sources of these healthy fats include fish such as salmon, herring, halibut and mackerel; almonds and walnuts; canola and olive oils; and avocado, which is a great substitute for cheese on a sandwich,” says Moore.

Make half of grains whole. Heart-healthy fiber, particularly soluble fiber, helps block cholesterol from entering your bloodstream; it also fills you up so you eat less. “With breads, you want at least three grams of fiber per slice, and cereals should have at least five grams per serving (usually one cup, not a bowl),” notes Moore. “For heart-healthier eating, at least half of your daily grains servings—three ounces a day for most people—should be foods that list whole grains as the first ingredient: whole-grain wheat or oats, for instance. In addition to the fiber they provide, whole grains are naturally high in antioxidants.” To bear a label declaring it to be “high-fiber,” a product must contain five grams or more per serving.

Be aware of the name game. You know that sugar adds calories. But it may be listed on food labels as high fructose corn syrup, dextrose, invert sugar, turbinado and other aliases. The American Heart Association (AHA) recommends choosing from foods that don’t have added sugars as one of their first four listed ingredients.

Lettuce praise the salad bar. Salads are a great way to fill up on few calories—as long as you go easy on fat-filled dressings, cheese and sodium-filled condiments. “Easy ways to add fiber, nutrients and taste include adding beans and fruit slices, nuts instead of croutons, and having plenty of vegetables,” says Moore. At home, rinse off canned beans to remove excess sodium.


Recipe Redo

Some easy substitutions for heart-smarter eating:

Instead of:
Substitute:

Butter Soft,nonhydrogenated margarine

Whole milk Skim or 1%

Cream
2% evaporated milk
Eggs
2 egg whites
Oil for sautéing Water, broth or tomato juice
1 pound of ground beef ½ pound of extra lean beef, plus 14 ounces of lentils or beans

(REMEDYHealth/Life.com's MediZine, 5-17-2008)