Taking control of food selections is the first step in reducing the risk of heart attacks or strokes associated with coronary heart disease. Low-density lipids (LDL) and blood cholesterol are improved in a few months simply by adding soluble fibers including phytosterols, limiting saturated fats and dietary cholesterol and monitoring calories. The National Heart, Lung and Blood Institute (NHLBI) and the American Heart Association (AHA) offer guidance for developing menus low in fat and cholesterol and moderate in calories (1800).
Breakfast
The focus of a heart-healthy breakfast is soluble fiber because of its lipid binding properties. According to the NHBLI, including 5 to10 g of soluble fiber each day may reduce LDLs 3 to 5 percent. Apples, citrus fruits, bananas and oats are good sources. A typical breakfast consists of 1 cup oatmeal with 2 Tbsp. raisins, 1 cup skim milk, 1 cup fresh fruit and 6 oz. orange juice. Two egg whites may also be eaten, but yolks are limited to twice a week because of high cholesterol content.
Lunch
Phytosterol, a naturally occurring substance in plants, also helps bind lipids. Good sources include nuts, beans, specially marked spreads, yogurts and juice products. Susan Racette, Ph.D., and her colleagues at Washington University in St. Louis reported in the January 2010 issue of the "American Journal of Clinical Nutrition" that diets containing 2 g of phytosterol lowered LDL an average of 8.9 g/dL. A phytosterol-rich lunch consists of 2 cups of vegetable salad with 1 cup of beans, 1 Tbsp. flaxseed and 2 Tbsp. low-fat dressing. Two ounces of lean, unprocessed meat may be substituted for beans or used in sandwiches. Top it off with 4 oz. plain yogurt, 8 oz. of skim milk and a piece of fruit.
Dinner
Both the AHA and the NHLBI recommend limiting 25 to 35 percent of total calories from fat and emphasizing monounsaturated (olive and canola oils) and polyunsaturated fats (safflower, sunflower, corn and soybean oils). Only 7 percent of fat calories should come from saturated sources, which are mainly animal products. An 1,800-calorie diet would contain 12 g of saturated fats. Dinner suggestions include 3 oz. of lean, unprocessed beef, poultry and pork, 1 cup cooked vegetables, vegetable salad with 2 Tbsp. low fat or olive oil based dressing, a small potato topped with 1 tsp. soft margarine, 1 cup fresh fruit and a calorie-free beverage.
Eat Fish
Omega-3 fatty acids are essentially unsaturated fats. They play a significant role in reducing blood lipid levels. In the January 2010 issue of "Nutritional Epidemiology", Annette Buyken, Ph.D. and her colleagues found individuals who reduced saturated fats and increased omega-3 fatty acids reduced LDL levels as well as those using cholesterol lowering medication or statins. Fatty fish, such as wild salmon, tuna and mackerel, are excellent sources. The AHA recommends incorporating fish twice a week in menu planning.
Snacks
Foods containing trans fats (hydrogenated or partially hydrogenated vegetable oils) should be avoided. Packaged snacks may be eaten if less than 5 percent of the daily value (%DV) is saturated fat. Fresh fruit, raw vegetables, air-popped popcorn, whole-grain crackers and nuts are suggestions. Enjoy small servings of 100 and 200 calories once or twice a day. More detailed information about an 1,800-calorie low-fat, low-cholesterol diet plan can be found online (see Resources).
References
- American Heart Association
- National Heart, Lung and Blood Institute's National Cholesterol Education Program
- "American Journal of Clinical Nutrition"; Dose effects of dietary phytosterols on cholesterol metabolism: a controlled feeding study; Susan B. Racette PhD, Xiaobo Lin, et. al.; January 2010.
