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About Smoke signals. (Grand Ronde, Or.) 19??-current | View Entire Issue (March 1, 1989)
Smoke Signab March 1989 Page 8 STAYING HEALTHY SERIES CHOLESTEROL AND HEART DISEASE The heart is a muscle. It pumps blood to feed the body's cells and remove waste. The arteries that go to the heart (coronary arteries) carry blood to the heart muscle. The blood supplies the nutrients the heart needs to keep working. Cholesterol is one of the fat-like nutrients transported in the blood. It has several normal uses such as helping to build cell walls and make hormones. The body makes all the cholesterol it needs. Additional cholesterol enters the blood when we eat foods that contain cholesterol those from animals and foods that are high in saturated fat, such as meat and dairy products. Where there is too much cholesterol in your blood stream, it can become trapped in the walls of your coronary arteries and build up over time. When all artery that supplies blood to the heart gets clogged with cholesterol deposits, that part of the heart muscle does not get the nutrients and oxygen it needs and it dies. The result: chest pains (called angina), a heart attack, or sudden death. GET THE WHOLE FAMILY INVOLVED Controlling the risks of heart attack by keeping blood cholesterol levels down is important not only to you, but to your family as well. Help your family lessen their heart attack risks by following these guidelines: 1. If you have high blood cholesterol make sure your children are tested. Your tendency for high cholesterol may be in your children's genes too. The American Heart Association dietary recommendations apply to everyone over the age of two years. Don't forget your . SATURATED FATS: spouse. The cause of your high cholesterol . may be the high fat foods the whole family eats. LEAN TOWARD LOW FAT FOODS Even if your blood cholesterol is high, this is one risk for heart disease that YOU CAN CONTROL The two most important steps you can take to lower your blood cholesterol are: 1. Reduce your intake of foods high in saturated fat. 2. Lose weight if you are overweight. Blood cholesterol reductions of 15 to 25 percent, achievable by diet alone in just two weeks, can reduce the risk of heart disease by up to 30 to 50 percent. The American Heart Association recommends that no more than 10 percent of your calories should come from saturated fat. Thus, if you eat 2,000 calories a day, you should eat no more 200 (10 of 2,000) calories of saturated fat. To reduce saturated fat in your diet, substitute fish, poultry, lean meat, whole grain breads and cereals, fruits and vegetables, and dried peas and beans for foods high in fat The good news is that low fat, low cholesterol foods are also low in calories. Eating more low fat foods will automatically cut your calories count and help you lose weight. Taking the pounds off when you're overweight lowers blood cholesterol levels. Eating low fat items also helps you maintain your weight if it's already at a healthy level. CHOOSE WISELY!! WHAT YOU SHOULD KNOW ABOUT THE FATSYOUEAT 2. Make healthy low fat foods the staples in your house. By serving these foods, you give everyone delicious, filling meals that help them stay healthy. Keep the focus on cooking tasty foods for everyone, not on depriving the "dieter" of ' "the good stuff. Teach your children good eating habits early, before unhealthy ones develop. Oils from animal products and some plants (e.g., coconut and palm) that are solid (rather than liquid) at room temperature. Examples: meat fat, butter, cream and shortening. These fats raise blood cholesterol and increase your risk of heart disease. POLYUNSATURATED FATS: Oik from vegetables products that are liquid at room temperature. Ex amples: Safflower oil, sunflower oil, and corn oil. These CHOOSING WISELY FOODS HIGH IN SATURATED SATURATED FAT FAT CALORIES Beef Round steak 7oz Roast 11 oz Porterhouse steak - 13oz Ground beef, lean 25oz Whole mild 45cup Most cheeses 50oz Hot dogs 60frank Lunchmeats 30oz Doughnuts I 1-2 Adoughnuts Cake 8-16slice Pork Chops 14oz Ham 4-13oz Sausage 26Oz Bacon 45oz Butter 64tbsp. Ice cream 80cup Fried potatoes 2510 strip; 2Z milk 27cup Potatoe chips 19-30oz Nondairy coffee creamer (coconut oil) 26oz LOW SATURATED FAT CHOICES Fruit Vegetables Turkey breast, roasted, baked, broiled, without skin Chicken breast, roasted, baked, broiled, without skin Fish, broiled, baked, poached Skim milk Low fat yogurt 1Z Cottage cheese Safflower oil Corn oil Olive oil Margaines made with polyunsaturated oils Dried peas and beans Pasta, without cheese or meat Rice Popcorn, air popped wbutter Whole grain breads SATURATED FAT CALORIES 0-1 0-1 1oz 3oz 0.3-5oz 0 38 oz 6J cup lltbsp. 15tbsp. 16tbsp. 9-18tbsp 0 Trace 0 0 1slice These are some of the most commonly eaten foods that are high in saturated fats. fats in moderation lower blood cholesterol and are helpful in removing cholesterol from the body. Substi tuting these fats for saturated fat in your diet can reduce your risk of heart disease. MONOUNSATURATED FATS: Oils from the vegetables products that ara liquid at room temperature. Example: Olive oil, and peanut oil. Recent evidence shows that substituting these fats (in moderation) for saturated fats helps lower blood cholesterol and reduce the risk of heart disease. INSTEAD OF: Bacon Frying Sour Cream on a baked potato, Buttering vegetables A red meat main dish Meat every day A fast food burger Lean ground beef Commercial baked goods TRY Canadian bacon Baking, broiling or steaming Low fat yogurt or cottage cheese; Vegetables with herbs and lemon, lime or orange juice Pasta or rice with a little meat, skinless meat poultry Meat three times a week or less The Salad Bar Lean trimmed round steak, meat poultry wo skin. Home baked treats, w Mar. Cream or butter sauces Sauces using white or low fat broth Nondairy Coffee creamer-Nonfat Milk Chocolate Cocoa Butter Tub or soft Margarine; Cooking wanimal fats Cooking wvegetables oils Whole Milk Skim or wholefat milk FIVE IDEAS FOR EATING OUT 1. Order broiled, baked, or poached foods with sauces on the side. 2. Ask how a dish is prepared. Knowing all the ingredi ents lets you control where you spend your saturated fat budget. 3. Look for restaurants that have low fat options on the menu. With the growing interest in healthy eating, restaurants from fancy French to fast food are making low fat choices available. In some areas the American Heart Association has a list of restaurants offering low fat meals. 4. Beware of the traditional restaurant "diet plate" (a ground beef patty, cottage cheese, and a peach half). A "diet" like this will put your saturated fat budget on overload. 5. , Ask for substitutes, even if the menu says, "no substitutes". Most restaurants will bring you skim milk instead of cream for coffee, unbuttered toast, cole slaw instead of french fries, etc
