Heart-smart eating is catching on. A survey by the National Heart, Lung and Blood Institute found that 90 percent of Americans know the risk of heart disease is linked to high blood cholesterol levels and eating high-fat diets. So let's review how easy heart-healthy eating can be.
(1) Limit meat, poultry, and fish to 6 ounces daily.
Saturated fat raises your blood cholesterol level more than anything else you eat. Red meat is a major source of saturated fat, but reducing fat doesn't mean bypassing the meat counter. Here's how to handle it:
--Choose lean cuts. The amount of fat in meat varies with the amount of marbling. To reduce fat, choose the leanest cuts with the least marbling, such as round or loin cuts. Among grades, "Select" meats contain the least marbling and are lowest in fat and calories. "Choice" contains more fat and calories than "Select." "Prime" has the highest proportion of fat.
--Trim the fat. The real key to lean protein is paring visible fat. Trimming fat from a lean roast or chicken breast before you cook it prevents fat from migrating into the meat or poultry. This further reduces fat without loss of flavor.
(2) Eat five fruits and vegetables daily.
When planning meals, take meat off center stage. Learn to think of meat, poultry, and seafood as secondary to fruits, vegetables, legumes, and grains.
(3) De-fat dairy foods.
Dairy foods provide essential calcium and protein but they can also be high in saturated fat and cholesterol. Instead of regular dairy products, buy
--Skim or 1 percent fat milk.
--Nonfat or low-fat yogurt.
--Low-fat or fat-free ice cream or frozen yogurt.
--Reduced-fat, fat-free, or part-skim-milk cheeses.
--Low-fat or fat-free sour cream or cream cheese.
(4) Restock your pantry.
In addition to limiting fat, avoiding excess sodium is a heart-healthy step. Too much sodium may contribute to high blood pressure and increase your risk of heart attack and stroke. Reduce dependence on fat and sodium to enhance flavor. Have a ready supply of onions, fresh garlic, ginger root, Dijon mustard, fresh lemons and limes, flavored vinegars, sherry or other cooking wines, evaporated skimmed milk, cornstarch, vegetable cooking spray, and plenty of herbs and spices.
(5) Snack smart.
When you reach for a snack, it's often a food's characteristic-- crunchy, creamy, or cold--that appeals to you, rather than the food itself. Once you've identified what you're looking for, choose a heart-healthy food that can satisfy your craving. Some ideas:
--Crunchy: reduced-fat or fat-free crackers, air-popped popcorn, raw vegetables, rice cakes, frozen grapes.
--Creamy or cold: nonfat frozen yogurt, fat-free ice cream, sorbet, juice bars, or fruit spritzers.
[Mayo Clinic Health Letter, February 1996]