Good nutrition is essential for people of all ages. Finding helpful nutrition information and learning good diet habits can help you maintain good health, and can also be the key to better management of certain health conditions. Eating right can help promote better cardiovascular health, in particular.
Mercy offers nutrition education and counseling through our Nutrition Services’ outpatient counseling. Mercy’s Registered, Licensed Dietitians are experienced in counseling people with special diet needs or those seeking guidance in sound nutrition.
Mercy’s dietitians can help you manage your nutrition needs, including:
- Physician-prescribed diets
- Heart-healthy eating
- Weight concerns
- Overall healthy eating
Steps to a Healthy Weight
Each person’s weight goals differ, but there are some general rules that can help all of us lead healthier lives, and feel better for it. Establishing healthy habits can improve our outlook and daily functions. Start with these steps:
- Set a short-term goal of losing a half pound or one pound per week
- Eat smaller, more balanced meals
- Do not skip meals
- Increase the amount of fiber in your diet
- Drink six to eight eight-ounce glasses of water daily
- Exercise regularly, as allowed by your health care provider
Mercy’s Dietitians in Nutrition Services can help if you need more information or have specific questions. It’s also a good idea to check with your physician on diet changes, proper exercise and ultimate goals.
Choose Foods That Will Help Lower LDL Cholesterol
LDL Cholesterol is considered the “bad” cholesterol because it contains the largest amount of cholesterol. It increases the build-up of plaque that attaches to your blood vessels.
HDL Cholesterol is considered the “good” cholesterol because it helps the body get rid of the cholesterol in the blood. HDL picks up cholesterol and plaque in the blood and carries it to the liver for excretion.
Limit fat intake. Use only olive oil, canola oil and peanut oils moderately in cooking. Choose monounsaturated fats over saturated fats. Eat more fish such as salmon or tuna. The recommended amount of fish is at least three three-ounce servings weekly. Choose high fiber foods, such as oat bran and other whole grains, in your diet.
Why Limit Fats?
A high fat diet has been linked to heart disease, cancer, diabetes and obesity. Extra pounds can make you more likely to develop high blood pressure and atherosclerosis (a build-up of fatty deposits in the arteries).
The amount and type of fat you eat can directly affect your blood cholesterol level.
Avoid saturated fats whenever possible. Saturated fats can increase blood cholesterol and LDL levels. Substitute with monounsaturated fats. These help reduce cholesterol levels without decreasing the HDL cholesterol levels. Saturated fats are most commonly found in animal fats – butter, dairy products made from whole milk, chicken skin. Also, vegetable fats – coconut oil, palm oil and hydrogenated shortening - contain saturated fats.
Trans-fatty acids are formed by the partial hydrogenation (hardening) of vegetable oils. These have been shown to raise LDL cholesterol levels. Sources of trans-fatty acids include stick margarine, shortenings, partially-hydrogenated oils used in cakes, cookies and fried foods. Labels in the near future will be required to include information on trans-fats.
Polyunsaturated fats (PUFA)
These are essential fatty acids and must be obtained through food, as the body cannot make them on its own. Vegetable oils such as corn, sunflower, safflower and soybean contain the omega-6 fatty acids. Omega-3 fatty acids also appear to cause a decrease in plasma LDL cholesterol, decrease blood pressure and triglyceride levels, and increase clotting times. Salmon, mackerel, Atlantic herring and trout are rich sources of omega 3 fats. Flaxseed contains alpha-linolenic acid, which is one of the omega-3 fats. This is beneficial for protecting against heart and vessel disease and lowering cholesterol levels. Flaxseed oil also contains omega-6 fatty acids.
Sodium
Sodium is a mineral that is found naturally in many foods. The body needs only 500 milligrams of sodium daily. The greatest source of sodium is table salt, processed and convenience foods. A normal diet provides enough sodium even if you do not use table salt. The recommended daily amount of sodium for the average healthy person is 2400 milligrams per day. The average diet contains three times as much sodium as needed.
A build-up of sodium in the body can cause thirst, increased blood pressure, shortness of breath and water retention. This may increase your risk of a stroke or heart attack.
To decrease your sodium intake, you may need to make some changes in your eating habits. Your taste buds will adapt as you decrease your salt intake.
Fiber Up
Fiber helps fight heart disease by lowering blood cholesterol levels. It also helps control weight by filling you up faster. Adults need 20 to 35 grams of fiber daily.
Some good, high-fiber foods include:
- Bran cereal
- Raisin bran cereal
- Popcorn
- Oat bran
- Baked potato with skin
- Green peas
- Apple with peel
- Berries
- Lentils, cooked
- Split peas, cooked
- Almonds, whole
Water – an essential nutrient
While a person may survive for several weeks without food, one can last only a few days without water. The human body is comprised of 50-75% water and 8-12 cups are required every day.
Sip water throughout the course of your meal and this will help to slow your eating pace and increase satiety. Distinguish between hunger and thirst between meals. Often we reach for something to eat when we are really thirsty instead.
Fruits and Vegetables
Eating five fruits and vegetables each day can seem like an impossible challenge, but here are some simple ways to sneak them into every meal:
- Keep a fruit bowl or small portable snack-packs of applesauce, carrots or raisins in areas where you work or relax
- Prepare handy snacks as soon as you come home from the grocery store; cut up vegetables and fruits and store them in ready-to-eat containers
- Add berries or sliced fruit to your breakfast cereal
- Drink 100% fruit juice every morning
- Add thinly-grated carrots or zucchini to soups, stews or casseroles
- In restaurants, always order a salad as an appetizer
- Use fresh spinach instead of lettuce in sandwiches
- Freeze 100% fruit juice to make healthy ice pops
- Stock up on dried and frozen fruit and vegetables
Fad Diets
There are a lot of different diets to consider. The goal should be to establish a moderate lifestyle that you can live with, successfully, long-term. Each person needs to find what works for them by moderating their intake of foods from all the food groups and team it up with increased activity levels.
Ask the Expert
Mercy’s dietitians answer your questions about nutrition and diet on-line, under Ask the Expert. You also may read answers to questions others have written.
For more information or to schedule an appointment with our dietitians, call Mercy Food and Nutrition Services at 319-398-6814.
For more information from the American Heart Association, click here www.americanheart.org
For more information from the American Dietetic Association, click here www.eatright.org
