Introduction. Table of Contents. Awareness is the first step to success. By knowing what needs to be

Transcription

1 I ns i de r s Gui de TheF ac t son L owchol es t er ol Nut r i t i on

2 Introduction Awareness is the first step to success. By knowing what needs to be done in order to have a more heart-healthy diet, you give yourself the most valuable tool for leading a better life: knowledge. Now that you know that changes need to be made, you can begin taking steps towards a healthier lifestyle. These changes will take time and will have to be spaced out over several steps. Even if you ve been doing research, it can be unbelievably easy to have a few small problems with your diet. You could be doing almost everything correctly and still have your hard work contradicted by one or two bad habits. These problems can be hard to pinpoint, and often, one or two changes to your diet can be the difference between pointless dieting and success. Change can be hard. That s why OatHealth.com has decided to offer this nutritional guide. Imagine having the ability to read nutritional labels while shopping and understanding just what is allowed and needs to be avoided. Hopefully, this guide will enable you to do that. With the knowledge that this guide can offer, you ll gain knowledge of your limits and freedom to make decisions. Now, you can know precisely how far you can go with fat and cholesterol intake, and which fats can actually be beneficial to your diet. Table of Contents Nutrition Guide Table Saturated Fat Trans Fat Polyunsaturated Fat By following the guidelines in this booklet, you allow yourself to follow a diet that is not only healthier for you, but can also be satisfying. It allows you to know your daily requirements and allowances so that you may build the foundation to a healthful diet that is also enjoyable. Also, these guidelines allow you to gauge where you stand every day. You can now have the knowledge to get all the beneficial nutrtion you need, while limiting all the risk factors that can be consumed. Monounsaturated Fat Total Fat Dietary Cholesterol Carbohydrates Closing Statement This guide will hopefully open doors to a healthier diet, even when the healthiest choices aren t available. When eating out, you ll be able to gauge what menu items are tolerable for your healthy diet, and make choices based on what is most beneficial or least harmful. Bring the control of eating healthy meals at home to any setting. In this guide, you ll see how to measure your intake of the basic nutrients of the human diet. You ll be able to read easy-to-understand 2

3 explanations of how each one impacts your body, as well as healthy alternatives for the harmful ones. With these standards in mind, you will have the foundation of a healthy, truly helpful diet set before you. All you will need to do is use the knowledge to start building your new lifestyle. This guide is by no means a cure to high cholesterol or risk of heart disease. It is merely an instructional booklet that has the capability to push you in the right direction. Remember, always consult your doctor on your major lifestyle and diet changes; since each person is different, there may be small deviations in different cases. Because of this, your doctor and other health professionals should always be involved in your major changes. Make them an interactive part of your life. Below is a table detailing the standard requirements of basic nutrients in the human diet. The table includes dietary limits or necessities for three different types of fat as well as the total daily intake of fat and dietary cholesterol. It also gives intake information on protein and fiber. This basic listing of grams (or milligrams) to consume daily is a good start to a healthy diet. However, you should also understand why these are the suggested daily servings of each nutrient, and also how they will affect your body. Because of this, each componant on the table has a page of its own to explain the health risks, benefits, or both tied to each one. Heart health is something that requires your effort and concentration. Without diligence and determination, there is no chance of improvement. This is why it is nessecary to use this guide and its suggestions in a way that is compatable with your needs. Using this guide to formulate a unique diet that works with your individual situation will be one major step towards overall heart health improvement. Nutrient Saturated Fat, <7% of Calories For a 1,800-Calorie Diet 14 grams or less per day Polysunaturated Fat, up to 10% of Calories Up to 20 grams per day Monounsatured Fat, up to 20% of Calories Up to 40 grams per day Total Fat, 25% to 35% of Calories Between grams per day Carbohydrate, 50% to 60% of Calories Between 225 and 270 grams per day Protein, about 15% of Calories Around 67 grams per day Cholesterol Fiber Less than 200 milligrams per day grams per day with a focus on viscous (soluble) fiber The above table was published by the Cleveland Clinic Heart and Vascular Clinic and is based on reasearch by the American Heart, Lung and Blood Institute. 3

4 Saturated Fat Your chances of remaining healthy can be greatly increased by reducing the saturated fat in your diet. It has been proven that diets high in saturated fats are directly linked to a higher risk of heart disease. Studies have also shown that saturated fat has the largest potential to increase unhealthy cholesterol. Saturated fats are meant to represent only a small portion of your diet. Medical experts say that calories supplied by saturated fat should only make up roughly 7% of your caloric intake. Get on the Defensive Items high in saturated fat include egg yolks, fatty cuts of meat, the skin on poultry, lard, butter, milk products without added fat reduction, palm oil, kernel oil, coconut oil, most desserts and sweets, and most fast foods. Anything including hydrogenated or partially hydrogenated fats are going to be high in saturated fat. Saturated fat is normally solid at room temperature. To keep intake low, you could replace whole-fat dairy products such as cheese and yogurt for low-fat or fat-free alternatives. Also drink fat-free milk. Another option is to use egg-substitute rather than eggs, or use only egg whites. Lean cuts of meat and skinless poultry also decrease your consumption of saturated fat. Experts also suggest eating fish at least two times a week, if not more. Another idea is to decrease portion size of fatty dishes in a meal and increase the size of healthier foods, such as whole grains, fruits and vegetables. Trying meat substitutes such as tofu or soy-based products can also be helpful in reducing your saturated fat intake. Live Better Reducing saturated fat can also have other health benefits. Be reducing your saturated fat, you open up weight-loss possibilities and increase your chances of longevity. In any diet, and especially a low-cholesterol diet, a decrease in fat intake is necessary; the most important of these fats to diminish is saturated fat. Don t Deny the Facts Americans consume 25.5 grams of saturated fat on average. Keeping that in mind, use these suggestions and those of your doctor, as well as your own ideas, to reduce your intake At least 10 grams. Do it gradually if you like, but always keep the end goal in mind: lower your saturated fat for a healthier heart and healthier life. The Centers for Disease Control (CDC) and American Heart Association both recognize the necessity to decrease saturated fat intake in order to low the risk of heart disease. The U.S. Department of Health and Human Services and the World Health Organization (WHO) state that high saturated fat intake harms your cholesterol profile and predisposes you to risk of heart disease. 4 Suggested Intake: 14 grams or less a day 7% Risks Presented: Increased risk of heart disease Sources: Fatty meats, organ meats, poultry skin, egg yolks, sweets, desserts, dairy products without fat reduction, fast food, any food that includes hydrogenated or partially hydrogenated fats, solid fats, lard, butter, palm oil, kernel oil, coconut oil Healthy Alternatives: Replace with polyunsaturated or monounsaturated fats. Also try fat-free, soy-based, or tofu-based replacements for foods high in saturated fats Get the skinny on saturated fat.

5 Trans Fat Suggested Intake: As little as possible As little as possible Risks Presented: Increased risk of heart disease, higher cholesterol Sources: Hydrogenized fats and partially hydrogenized fats, such as stick margarine, shortening, lard, fried foods, cakes, pies, fast food Healthy Alternatives: Use healthy fat replacements in baked goods rather than shortening, lard, or margarine Trans fat: saturated fat s unwelcome cousin. Your diet should consist of as little trans fat as possible. Trans fat, or trans fatty acid, is a saturated fat and has the same cholesterol-raising tendencies as other saturated fats. However, trans fat has the possibility to be much worse than other saturated fats. If at all possible, avoid trans fat altogether. Most trans fats are a man-made fat made by adding hydrogen to saturated fats to make them solid and increase the melting point. This is why they are often found in baked goods. The Solid Facts Because they are mostly man-made, trans fats can be easier to avoid than other saturated fats. The idea behind trans fats is to make a fat that has a longer shelf life and more baking capability than natural fats. The hydrogenation of these already-saturated fats make the more saturated, which also makes them even more unhealthy. While they make baking more convenient, they should be avoided. This can be done by simply replacing man-made plant-based fats like Crisco with natural or fat-free alternatives. Try to avoid fried foods, also. Any sort of food that is liquid at cooking and serving temperatures but solid at room temperature is a trans fat. Natural forms of trans fat are most pan-fried meats. The solid fat in a container of refrigerated ground beef is a trans fat. Watch your left overs; if you begin seeing this solid fat, you may want to start removing or reducing these foods in regards to your diet. The Doctors Say... The National Academy of Sciences looked into the harm that trans fat can do the the human body. The results showed that trans fat, as a form of saturated fat, had the potential to be the single largest threat to heart health. In fact, trans fat can be a large threat to your over-all health, not just your heart. Because it behaves like a saturated fat, but is more concentrated, the risks are the same as saturated fat, only escalated. The New England Journal of Medicine stated that the consumption of trans fatty acid does obvious harm but has no apparent benefit to the human body. Unlike other fats, which all have some benefit to people, however small, trans fat has absolutely no health benefits. For this reason, avoiding it almost completely is the most common reccomendation regarding this kind of fat. 5

6 Polyunsaturated Fat One of the good fats is polyunsaturated fat. This fat can be used a more health-conscious substitute for saturated fats. It is suggested that up to 10% of your caloric intake consists of polyunsaturated fats. Research has shown that a diet including moderation of polyunsaturated fats actually proves to be lower in LDL (or bad ) cholesterol. The Good and the Bad of It Polyunsaturated fats come from liquid fats. When carefully monitored, this fat can be considered healthy and can actually lower total and LDL cholesterol to help improve heart health. However, if consumed too freely, this type of fat can make an unhealthy impact on your good cholesterol, called HDL cholesterol. By reducing your HDL cholesterol beyond a healthy point, polyunsaturated fats can actually defeat the purpose of maintaing low LDL. In addition to the issue with lowering HDL, polyunsaturated fats are still a form of fat, which means they carry some of the health threats that come with all forms of fat. This is another reason it should only be the supply for a small portion of your caloric intake. Any healthy diet calls for fat-control, so just remember that there is such thing as too much of a good thing. Get to Know It One of the major benefits of polysaturated fat is that it can be used as a substitute for saturated fats. Rather than using the solids which are heavy in saturated fat, it is suggested that polysaturated fats are used. This is why is it better to prepare a lean cut of meat marinaded with olive oil than to fry a a full-fat cut without oil. Polyunsaturated fats are usually naturally-occuring. They can be found in whole grain products, walnuts, olives, avocados, soy beans, as well as most kinds of fish. Part of the reason health experts recommend fish oil pills to heart patients is because they serve as a reliable source of polyunsaturated fats called Omega-3 fatty acids and other good fats that help fight high cholesterol and heart disease. These good fats can also be found in sunflower seeds and oil, olive oil and safflower oil. They Know What They re Talking About The National Institute of Health did research into the helpful qualities of polyunsaturated fats. The main subject of the research was Omega-3 fatty acid, a polyunsaturated fat found in fish and certain plant seeds and oils. The organization concluded that these were not only helpful, but in most cases necessary to a healthful approach to dietary needs. However, the Institute also found that high doses over the recommended amount showed a decrease in overall health. 6 Suggested Intake: Up to 20 grams a day 10% Risks Presented: Could lower LDL (good) cholesterol when overdone Sources: Margarine, soybean, safflower, sunflower, cottonseed and corn oils, pumpkin and sunflower seeds, most salad dressings and mayonnaise, olives and olive oil, avocados, walnuts Healthy Alternatives: Can be considered a healthy fat when used in moderation, although it is not a bad idea to use healthy fat-replacement methods for these at times Too much of a good thing is a bad thing.

7 Monounsaturated Fat Suggested Intake: Up to 40 grams a day Up to 20% Risks Presented: If too much is consumed, it can have the same unhealthy effects of other fats Sources: Olive and canola oils, nuts, nut butters and oils, avocados and olives Healthy Alternatives: Mono unsaturated fats are actually a healthy alternative for saturated fats Fat never looked so good. The best fat out there is monounsaturated fat. While it is still a fat and should not be overdone, it is the only fatty acid that has proven to reduce LDL cholesterol without compromising a good HDL level. Of the fats, this one is considered most vital to your diet and should be the largest portion of calories consumed through fat. Monounsaturated fats are vital to any heart-health regimen, as they are reliable reducers of unhealthy cholesterol. Moreover, a person may consume more monounsaturated fat than others, because it takes more to cause negative effects. The Bright Side of Fat Monounsaturated fats, like polyunsaturated fats, are for the most part naturally-occuring. The primary benefit is, of course, its cholesterol-related activity. However, monounsaturated fats are also high in beneficial fatty acids which can be helpful to healthy skin condition and reproduction of body cells. These fats also are high in vitamin E, a nutrient which most Americans do no consume enough of. These fats have also shown a potential for lowering risk of stroke. This beneficial fat can be obtained from a number of different sources. The number one source of monounsaturated fats is olive oil. This is the speculative reason as to why heart disease and cholesterol problems are very low in the Mediterranean region, where olive oil is a staple of cooking. Other sources of this helpful fat are canola oil, most nuts, nutderived butters (like peanut butter), nut-derived oils, avocados, and whole olives. It s Not Perfect Even with all the seemingly amazing benefits that it presents, there are risks to overdoing monounsaturated fats. Like all other fats, they are high in calories. By consuming too many, you may risk weight gain. This once again puts you at risk for heart disease, which seems to be defeating the purpose of a heart-healthy diet. With this in mind, experts suggest strict moderation of all fats, including monounsaturated fats. Despite being healthy when rationed, it is not a complete cure. It can actually pose as a risk. Ask the Experts The American Dietetic Association stated that by integrating healthy levels of monounsaturated fat into your diet, you marginally increase your chances at healthy percentages of cholesterol. However, they also stated that without proper usage and control, consuming monounsaturated fat can be contradictory. Just remember to watch your intake. 7

8 Total Fat No diet can be considered entirely fat free. In fact, no diet should be considered totally fat free. Despite the obvious health risks of allowing fat in a diet, the benefits can be huge. Fat should always be consumed with control and moderation; any overuse of fat in a diet can be harmful, even if it is a healthy variety of fat. Don t Sugar-Coat It All fats are high in calories. This is why they are fattening. Even with the benefits of monounsaturated and polyunsaturated fats, there is always the risk of weight gain. Weight gain can lead to a variety of different health problems. Obesity, in fact, is a leading cause of heart problems. Saturated fats, especially trans fats, can be a major contributor to weight gain, high cholesterol, heart disease, and any other health issues attached to these conditions. The general idea is that you can use the good fats, polyunsaturated and monounsaturated, to replace these harmful fats. Another option is to replace fatty ingredients with fat-free substitutes. With health coming more to the forefront, there are new health-conscious developments showing up all the time, many of which regard fat usage and replacement. Think Beyond Fat Controlling your fat intake isn t the only step to being healthy and controlling your cholesterol. There are many other aspects that should be addressed. For example, regular exercise is vital to heart health. It doesn t necessarily need to be rigorous or strenuous; it could even be day-to-day activities. Walking, dancing, or even gardening for a certain amount of time each day can help back up your efforts at fat control. It is also necessary to consult your doctor. Whether you are using Nutrim, medications, supplements, or all of the above, your doctor should be an interactive part of your health. Fat control alone cannot be a cure. You need to keep on track with your health professionals to make sure that you have several more years to spend with your loved ones. Suggested Intake: Between 50 and 70 grams a day Between 25-35% Risks Presented: Any and all risks presented with fat Sources: Any food that is not legitimately fat-free Healthy Alternatives: All fats should be consumed in moderation. Think about which fats are healthy and unhealthy and decide which to consume and how to do so 8 Can t live with it, can t live without it.

9 Dietary Cholesterol Suggested Intake: Less than 200 milligrams a day No caloric value Risks Presented: Heightened risk of heart complications and conditions, stroke, and over all lessened health Sources: Animal-based products - meat, poultry, fish, egg yolks, dairy products Healthy Alternatives: Lean meat cuts, fat-free alternatives, tofu- and soy-based products There are two different kinds of cholesterol; the kind your body creates, and the kind you consume. The general rule of thumb that outside cholesterol sources are bad. While many people are predisposed to create too much cholesterol, generally the naturally-occuring cholesterol in your body is welcome, whereas dietary cholesterol is not. Be Aware Dietary cholesterol is mainly found in animal products (meat, poulry, fish, egg yolks, and dairy) and is a leading cause of heart problems. By keeping dietary cholester low, you lower your chances of heart disease, heart attack, and stroke. The dietary cholesterol consumed with the sources above become LDL cholesterol, the unhealthy form of cholesterol. This cholesterol runs the risk of becoming plaque lining the insides of arteries, reducing bloodflow and raising the risk of heart attack. Unlikely Friend Cholesterol isn t all bad. HDL cholesterol is responsible for the fatty membrane surrounding your cells. It is also necessary to some hormone production. HDL cholesterol has also been directly linked to a lower risk of heart disease. However, that does not give you a free pass at all cholesterol. HDL is only a small portion of the cholesterol in the human body, and can be hurt by consumption of LDL. Be a lean, mean, cholesterol lowering machine. Eat Lean To try and avoid ingesting more cholesterol that you should, you should keep a close eye on your animal-product intake. Choose only lean cuts of meat. Remove skin from poultry and avoid duck and goose meat altogether. If you don t feel that these meat suggestions are sufficient, you may look into finding soy- or tofu-based substitutions. Because reducing your meat intake will reduce your protein sources, you should look into more plant-based proteins, such as beans and peas. Also, try some egg substitute or egg-white only dishes to replace your full eggs. The whites are virtually fat and cholesterol free, but the yolks are not. Since dairy products are necessary to a well-balanced diet, you should definately keep those in your diet; however, look into fat-free and reduced-fat versions of your favorite products. If you do that, you ll recieve all the benefits of dairy without risking the higher cholesterol that comes with them. A key way to point out where dietary cholesterol comes from is to find foods high in saturated fat. If the saturated fat content is high, then chances are good that the cholesterol will be high, also. 9

10 Carbohydrates The human body needs an formidable amount of energy to function at its normal rate. One of the primary sources of this energy is carbohydrates. Carbohydrates, or carbs, are also a staple nutrient in the fight against heart problems. Carbohydrates are sugars that are native to starchy foods. The carbohydrates we need to focus on are grain-based complex carbohydrates. Uncover the Good Part of the reason that people assume that these carbfilled foods are bad is because of the way they are served. In most cases, these foods are often covered in rich sauses, butter, or thick creams. The truth is, however, that without such high-fat seasonings and sauses, these whole-grain foods are incredibly beneficial to a healthy heart. Good and Natural Foods containing carbohydrates are most likely to have concentrated amounts of beta glucans, the nutrient proven to lower LDL cholesterol most effectively. The most reliable source of beta glucans is oats. Oatmeal and oat-based breads and cereals are one of the most highlyacclaimed natural cholesterol-lowering methods. For this reason, Nutrim is especially effective because it is a concentrated powder naturally derrived from oats. Take it from the Professionals The Institute of Medicine suggested that regular carbohydrate intake was the basis of a heart-healthy life. Likewise, the Food and Agriculture Organization and World Health Organization noted that consistent and moderated consumption of carbohydrates helped stabilize cholesterol in patients at risk of heart attack. Moreover, it is proven that the brain is powered only by sugars. By eating carbs supplied by wholegrain products, you are giving your body the healthiest form of carbs to power your brain. If enough carbohydrates are not eaten, the body will transform protein into sugar, taking protein away from development of muscle tissue and other vital cells. Suggested Intake: Between 225 and 270 grams a day Between 50-60% Risks Presented: Weight gain (if not managed properly) Sources: Whole grain pastas, breads, crackers, and cereals, oatbased products, brown or wild rice, couscous, quinoa, barley, buckwheat; lentils, split peas and beans, fruits and vegetables Healthy Alternatives: Complex carbohydrates are a healthy alternative for simple carbohydrates. Make sure your grain products are whole grain and unbleached. Take advantage of the perks of carbs. 10

11 Fiber Suggested Intake: Between 20 and 30 grams a day No caloric value Risks Presented: None Sources: Whole grains, fruits, vegetables Healthy Alternatives: Fiber is a healthy nutrient on its own. No alternatives necessary. Not just any regular old nutrient. Research has proven that one of the nutrients most vital to heart health is fiber. Fiber comes in different forms, but all of its forms can be found in whole grain products, fruits, and vegetables. Both forms of fiber, soluble and insoluble, have been directly linked to a decrease in cholesterol and risk of heart disease. Find Your Fiber Soluble fiber is most concentrated in oat products like oatmeal and oat bran. This form of fiber has been scientifically proven to lower LDL counts when paired with a healthy lifestyle. Insoluble fiber has also proven to be helpful for your heart. Tests show that it has the ability to slow the progression of pre-existing heart conditions in high-risk individuals, as well as help to prevent lasting heart problems when used in the early stages of warning. Insoluble fiber can be found in grain products like rice and barley, but also in the skin of thinskinned fruits like plums, apples, and pears. Both fibers are proven to improve digestive regularity, which is an added bonus. Dietary regularity helps to combat obesity, which means that fiber helps your heart in more than one way. Fiber is Fighting for You When actively fighting cholesterol, fiber attacks in the intestines, where it would normally be absorbed into the bloodstreams. Bile, which is a naturally-occuring chemical that carries cholesterol, is chemically bound to fiber in the intestines and is unable to be absorbed. Not only does this remove cholesterol in the form of bile, but it also causes the liver to burn more fiber to create more bile. Fiber also binds itself to dietary cholesterol and makes it impossible to digest, therefore it never reaches the bloodstream or liver, where cholesterol is most commonly stored. In addition to this active means of protecting the body, the presence of fiber has shown itself to be an obvious heart disease deterrent. Geniuses Agree Fiber has stood up to many tests regarding its health benefits. Many organizations unanimously agree that fiber is not only pivotal to making your heart healthy, but necessary. Studies by Harvard medical researchers showed that a highfiber diet showed a 40% decrease in risk of heart complication. Over all, fiber is simply one of the most important componants to a heart-healthy diet. Without it, you don t stand a fighting chance. 11

12 Protein One of the basic necessities to a good diet is protein. Protein can come from many sources, both animal- and plant-based. While many protein sources can be carriers of saturated fat and cholesterol, don t let that deter you from getting your due servings. Because there is so much variety when it comes to protein sources, it can prove to be one of the easiest nutrients to supply. Understand Your Energy Protein is an energy-supplying compound. There are many forms of protein that can come from many places, but all of them can be used by the body to create energy. Protein the primary nutrient used to build muscles and new cells. The most common complete protein is that found in meat, poultry, dairy, and fish. Complete protein is protein that has all of the necessary componants and can be the only protein intake for a given serving. Complete protein can also be found in beans, lentils, peas, nuts, seeds, and soy-based products. Most plant products, except for those previously listed, have incomplete protein. This means that more of a given food would have to be eaten, and in conjunction with other protein sources, to form the same complete proteins that a meat would supply. It is important to eat foods rich in both complete and incomplete proteins. The Easy Route Isn t So Easy While eating meat to get complete proteins may seem like the quick choice, it is not the best and definately not the only one. Red meat, pork, poultry, and dairy can all be sources of large amounts of fat, which is counterproductive to the heart-healthy track. Instead of heavy consumption of these products, incorporate more fish and other seafood into your diet. Also, look into the benefits of tofu and soy. These products may seem like an unlikely choice, but in reality can be prime options. Consider serving a meal that is very heavy in legumes like beans and lentils, because these are also considerable sources of complete proteins. They Know What They re Talking About Protein is a primary source of energy. This is especially true when trying to lose weight or be health-conscious. Paired with a low-fat diet, protein can be an incredibly beneficial nutrient. If the sources aren t managed carefully, however, protein can turn out to be counterproductive. If you are careful about where it comes from, though, protein can take you a long way. Suggested Intake: Approximately 67 grams a day Approximately 20% Risks Presented: Some protein sources are high in fat Sources: Beef, veal, pork, fish, chicken, beans, lentils, peas, dairy products, nuts, seeds, tofu and soy products Healthy Alternatives: Rather than eat high-fat meats, try lean cuts, skinless poultry, soy, tofu, beans, nuts, and seeds. Also drink and eat fat-free dairy products Slim down and buff up! 12