Eating for heart health

Since February is American Heart Month, why not consider making some small changes to your diet that will protect you from heart disease?

* What is a heart healthy diet? It is a diet rich in vegetables and fruits, whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week and fat-free or 1 percent fat dairy products. The diet should be low in saturated fat, trans fat and cholesterol.

* What is the benefit of eating plenty of fruits and vegetables? Fruits and vegetables contain phytochemicals and antioxidants, such as vitamin C and vitamin E, beta carotene and other carotenoids that research suggests may reduce the risk of heart disease. These powerful nutrients protect against cancer also. Research from the United States, United Kingdom and the Netherlands estimates heart disease risk was reduced 20 percent to 40 percent among individuals who consumed substantial amounts of fruits and vegetables.

* How do whole grain foods protect our heart? Major studies have shown that three servings of whole grains per day can lower the risk of heart disease. The soluble fiber in whole grains, especially oats and barley, has been shown to reduce low density lipoprotein (LDL) or the "bad" cholesterol, serum insulin and overall cholesterol -- all factors in the development of coronary heart disease.

Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating
11/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit such as bananas, you will add about 4 more grams of fiber.

Whole grains retain the nutritious bran and germ that supply most of the B vitamins, vitamin E, selenium, zinc, copper and magnesium. Whole grains are also a rich source of phytochemicals, health protective substances that occur naturally in plant foods.

* What is the single most important dietary change you can make to reduce risk of heart disease? Reducing the types and amounts of fats you eat is the most important. Especially focus on cutting back on saturated and trans fats. Saturated fats found in animal foods raise your total cholesterol. Trans fats that are used to make store bought cookies, crackers and cakes are particularly bad as they raise the low density lipoprotein (LDL) or the "bad cholesterol" and lower high density lipoprotein (HDL) "good cholesterol."

More often use canola or olive oil that contains a mix of antioxidants that can lower your bad LDL cholesterol. Some research suggests that the cholesterol-lowering effects of olive oil are greater in extra-virgin olive oil as it is less processed and contains more heart-healthy antioxidants.

Eat nuts. Most studies on people who eat nuts as part of a heart- healthy diet have found that nuts lower the LDL level in the blood. It is thought that the unsaturated fats in nuts lower bad cholesterol levels. Nuts, especially walnuts, are one of the best plant-based sources of omega-3 fatty acids, a healthy form of fatty acid that protects the heart. Other substances in nuts improve your heart health by making artery walls more flexible and less prone to blood clots. Current dietary guidelines suggest eating 1 to 2 ounces (a small handful) of nuts each day.

* Why fish? Research has supported the cholesterol-lowering benefits of eating fatty fish because of the high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart by reducing blood pressure and the risk of blood clots. At least two servings of fish a week are recommended. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. To maintain the heart healthy benefit, bake or grill it.

If you don't like fish, you can also get omega-3 fatty acids from foods such as ground flaxseed or flaxseed oil. Add 1 tablespoon of ground flaxseed to your cereal or salad. Or you can take omega-3 or fish oil supplements. If you take a supplement, eat lean meat or vegetables in place of fish.

* Sheila Ryan is an agent for family and consumer science with the Yakima County office of Washington State University Cooperative Extension.

* For answers to food safety or food preservation questions, call the Master Food Preservers at 574-1600.

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