March- Eating for a Healthy Heart- knowing how to read labels can help you eat heart
healthy!
BEWARE: The Label Tease
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Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber
have been removed and vitamins added in processing. Look for 100% whole-wheat bread, and
high-fiber, low-sugar cereals.
Fruit drink. This means there's probably little or no real fruit and a lot of sugar. Instead look for
products that say "100% Fruit Juice."
Made with wheat, rye, or multigrains. These products have very little whole grain. Look for the
word "whole" before the grain to ensure that you're getting a 100% whole-grain product.
Natural. The manufacturer started with a natural source, but once it's processed the food may
not resemble anything natural. Look for "100% All Natural" and "No Preservatives."
Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say
"Certified Organically Grown."
Sugar-free or fat-free. Don't assume the product is low-calorie. The manufacturer compensated
with unhealthy ingredients that don't taste very good and, here's the kicker, have no fewer
calories than the real thing. Source: Webmd.com
A Quick Label Lesson:
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Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in
calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help
prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods,
such as meat, cheese and snack foods.
Fruits and vegetables to choose
Fruits and vegetables to avoid
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Fresh or frozen vegetables and fruits
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Coconut
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Low-sodium canned vegetables
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Vegetables with creamy sauces
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Canned fruit packed in juice or water
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Fried or breaded vegetables
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Canned fruit packed in heavy syrup
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Frozen fruit with sugar added
Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure
and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple
substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as
whole-grain couscous, quinoa or barley.
Grain products to choose
Grain products to limit or avoid
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Whole-wheat flour
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White, refined flour
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Whole-grain bread, preferably 100%
whole-wheat bread or 100% whole-grain
bread
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White bread
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Muffins
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Frozen waffles
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Corn bread
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Doughnuts
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Biscuits
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High-fiber cereal with 5 g or more of fiber
in a serving
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Whole grains such as brown rice, barley
and buckwheat (kasha)
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Whole-grain pasta
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Quick breads
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Oatmeal (steel-cut or regular)
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Granola bars
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Ground flaxseed
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Cakes
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Pies
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Egg noodles
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Buttered popcorn
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High-fat snack crackers
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Limit fats in your diet
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated
fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of
saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.
But moderation is essential. All types of fat are high in calories.
Fats to choose
Fats to limit
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Olive oil
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Lard
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Avocados
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Bacon fat
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Flaxseed
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Gravy
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Walnuts & Almonds
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Cream sauce
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Nondairy creamers
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Hydrogenated margarine and
shortening
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Source: mayoclinic.com
IMPORTANT DATES:
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Tuesday, March 11th
L&L: Heart-Healthy Eating with Dr. Devon Coughlin
12-12:30 in RSC Chapel