BAGUIO CITY – A Baguio-based cardiologist underscored the importance of strictly adhering to the seven steps for a heart healthy diet and avoiding their current unhealthy eating habits to avoid contracting life-threatening heart ailments.
Dr. Carla Rhea G. Rillera-Posada, a cardiologist of the Baguio General Hospital and Medical Center (BGHMC) said that there has been a significant increase in people contracting life-threatening heart ailments primarily because of their unhealthy eating habits, thus, the need for them to start refocusing their attention to the seven steps towards a heart healthy diet to reduce their risks in contracting the said illnesses and for them to remain healthy.
She reminded people to use a small plate or bowl to help control their portions aside from eating lower calorie, nutrition-rich foods, such as fruits and vegetables and eating smaller amounts of high calorie, high sodium foods such as refined, processed or fast foods.
The medical doctor advised people to eat more vegetables and fruits as vegetables are rich in vitamins and minerals, low in calories and rich dietary fibers for weight loss.
Among the fruits and vegetables that should be eaten are those fresh or frozen, low sodium canned vegetables and canned fruit packed in juice or water while the fruits and vegetables to limit are coconut, vegetables with creamy sauces, fried or breaded vegetables and canned fruit packed in heavy syrup.
Posadas claimed that people must learn to select whole grains and that the grain products to choose are whole-wheat flour, whole-grain bread, preferably 100 percent whole-wheat or whole-grain bread, high fiber cereal with 5 grams or more fiber in a serving, whole grains such as brown rice, barley and buckwheat or kasha and whole grain pasta. The grain products to limit and avoid are white refined flour, white bread, muffins, frozen waffles, corn bread, donuts, biscuits, quick breads, cakes, pies, and egg noodles.
More importantly, she said that people must limit unhealthy fats and that the fats to choose are olive oil, canola oil, vegetable and nut oils, margarine, trans fat free cholesterol lowering margarine such as Benecol, Promise Activ or Smart Balance, nuts, seeds and avocados while the fats to limit are butter, lard, bacon fat, gravy, cream sauce, non-dairy creamers, hydrogenated margarine and shortening and cocoa butter.
According to her, people must also choose low fat protein to be able to achieve the purpose of having a healthy heart and avoiding heart-related and life-threatening heart illnesses.
Posadas pointed out that people must also reduce their sodium intake by avoiding foods that are filled with sodium such as tocino, longganisa, hot dog, red egg among others. Canned foods must be rinsed to reduce sodium content. When eating outside residences, people must learn to request that salt must not be added and ask for sauces and salad dressings on the side so that they can control the amount to be used.
On the lighter side, she asserted that people must allow themselves for an occasional treat where they must allow themselves an indulgence every now and then since what’s important is that they eat healthy foods most of the time.
One of the recommended diets for a heart healthy diet, according to Posadas, is the Mediterranean diet because it has lots of vegetables and fruits, lots of whole grains lie whole wheat bread and brown rice, extra virgin oil as a source of fat, moderate amount of fishes rich in Omega 3 fatty acids, moderate amount for cheese and yogurt, more in poultry, little or no red meat, little or no sweets, sugary beverages and butter and moderate amount of wine.
She explained that some of the advantages of the Mediterranean diet are lower risk of cardiovascular disease, supporting healthy blood sugar, blood pressure and cholesterol, supporting healthy weight, supporting a good digestive system, slows down decline of brain function as one ages and helps fight certain types of cancer.
The health expert disclosed that wine is often associated with the Mediterranean diet as it can be included but only in moderation, particularly one half glass every after dinner, no more, no less.
Another recommended diet for a heart healthy diet is the so-called Dietary Approach to Stop Hypertension (DASH) diet which is a healthy eating plan designed to help treat or prevent high blood pressure or hypertension.
The foods to take are vegetables, fruits, whole grains, fat-free or low fat dairy, fish, poultry, beans, nuts and seeds and vegetable oils while foods to limit are fatty meats, whole-fat dairy, sugar sweetened beverages, sweets such as ice cream and sodium intake.
She clarified that the Mediterranean diet focuses on promoting general cardiovascular health while the DASH diet is an eating plan that aims to lower blood pressure.
She disclosed that saturated fats found in red and processed dairy products, coconut milk and palm oil as well as foods made from the same such as cakes, biscuits and pastries increase the amount of bold cholesterol in the blood. It in turn increases the risk of cardiovascular diseases including chronic heart disease.
On the other hand, unsaturated fats found in nuts, seeds, avocado, oily fish and cooking oils made from plants such as olive oil and rapeseed oil, have been found to decrease the blood levels of LDL and decrease the risk of cardiovascular disease.
“It is true that nuts have a high fat content, however, most of these is the heart healthy unsaturated fat. Nuts are also a good source of micronutrients such as manganese, potassium, iron, zinc, selenium, vitamin E and B and are high in both protein and fiber, so, overall, a very healthy option,” she noted.
She agreed that chocolates are high in anti-oxidants and there is some evidence that consuming high levels of these anti-oxidants are linked to heart health. But most of the anti-oxidants content is removed during processing and very little remains in the chocolate that people eat.
Posadas admitted that eggs are low in saturated fat and have many other nutritional benefits, thus, for the general healthy population, they can be included as part of a heart healthy diet. For those with familial hypercholesterolemia (FH), high blood cholesterol levels and those who are at high risk or have cardiovascular disease, it is recommended that they limit their intake to three to four eggs a week.
Earlier, studies have shown that fats made up entirely of MCT increase good cholesterol and that coconut oil contains just 15 percent MCT. It is important to note that coconut oil is made up almost entirely of the unhealthy saturated fat. By Dexter A. See
