Living Well: Preventing Heart Disease

Last week, new food guidelines were released. Called MyPlate, it’s a bit of a change from the Food Pyramid. Experts and health professionals say it’s a step in the right direction.

Locally, Theresa Zanicchi, a registered dietician, gave a talk on nutrition Monday, June 6 at the Gulfport Multipurpose Senior Center. She offered insight into good nutrition for seniors. But her tips were relevant for any age group.  

“Heart disease is 80 percent preventable and one half of risk factors are controllable, “ Zanicchi said.

Cardiovascular disease affects one in three Americans and is the number one cause of death in this country, followed by cancer and then stroke. Yet the risk factors for heart disease and stroke are the same. That’s why changes in diet and lifestyles can decrease your risk.

Zanicchi used plenty of visual aids to demonstrate how much fat and sodium can be found in friend foods, animal-based protein and snacks.

According to the American Heart Association, there are seven ways to significantly reduce your risk of cardiovascular disease at any age and as Zanicchi pointed out, good nutrition and exercise play a large role: 

• don’t smoke
• eat a healthy diet
• get regular physical activity
• keep blood sugar, or glucose at healthy levels
• manage your blood pressure
• take charge of cholesterol
• watch your weight

Zanicchi urged attendees at her seminar to also limit alcohol intake.

She defined cholesterol as a substance produced by the liver found in diets rich in animal protein, milk and dairy products, eggs and fish. Your body can use some cholesterol to help with nerve insulation, cell membrane formation and hormone production, but high cholesterol can form both build-up and blockage in arteries, placing you at greater risk for heart disease and stroke.

Weight watching:

• Maintain a healthy weight and consume calories from healthy foods
• Use extra virgin olive oil for cooking
• Reduce intake of trans fats
• Use low-fat or fat-free dairy products
• Choose baked, steamed or broiled methods versus fried foods
• Try clear soups and broths versus cream-based ones
• Eat reasonable portions, choosing foods low in fat, sodium and sugar  
• Get at least 30 minutes of moderate exercise seven days a week.

Zanicchi offered that you can break the exercise up into smaller units of activities. For example, you can garden for 10 minutes; do 10 minutes of stretching exercises, and 20 minutes on a treadmill.

A Rainbow on Your Plate

Research shows a strong link between diets rich in fruits and vegetables to a decreased risk for heart disease. Eat a variety of foods and include spinach, carrots, apples and berries.

You should limit red meat in favor of healthier sources of protein. Salmon and tuna contain Omega 3 fatty acid, which helps reduce the risk of heart attacks.

“The more variety of fruits and veggies you eat, the lower your hypertension risk will be because of the potassium it makes available,” Zanicchi said. 

Potassium is critical in delivering nutrients to cells. The fiber in fruits and vegetables is also important for good health.

Research shows that soluble fiber, found in oats, beans, barley and citrus, helps reduce “bad” Low-density lipoprotein (LDL) cholesterol levels. Studies also suggest that insoluble fiber, which is found in whole grain breads, cereals and vegetables can also be help.

Zanicchi encouraged attendees to use whole grains and high-fiber breads (whole wheat, oats, oatmeal, whole rye, buckwheat). She urged the class to limit sodium to 2,300 milligrams per day, which isn’t much. That includes salt found in canned foods, prepared foods and snacks. Reading labels becomes vitally important in getting a handle on sodium intake. If you have diabetes, are over 51 years of age, or have hypertension, your sodium intake should be only 1,500 milligrams daily.

When you have a busy day planned, think ahead and pack healthy snacks to ensure you make good dietary choices. Include cut carrots and celery sticks, cherry tomatoes, broccoli, cauliflower, fresh and dried fruits and whole grain crackers. Bagels are better than baked sweets.

Marjorie Smith, 76, has Parkinson’s Disease and understands the effects of certain foods and the importance of a good diet.

“I try to eat healthy, and my main meal is at noon” she said. “It might be salmon, if I can get it, or cottage cheese.”   

Other seminar attendees offered options for seasoning foods, while avoiding salt.  They included lemon juice, curry, basil, pepper, cumin and a low-sodium version of Mrs. Dash. Samples of the latter were given to attendees.

Limiting your sugar intake is also critical to ensuring cardiovascular health, Zanicchi said. Cut fruit, frozen bananas, or frozen orange juice can make good desserts. Cut up fruit such as pineapple or mango can also be frozen for a cool healthy treat. Zannichi suggested freezing low-fat pudding cups.

 “Most diabetics die of heart disease,“  she said.

Since baked goods are usually made with egg yolks, saturated fats and/or trans fats, reading labels becomes important. You can read the Nutrition Facts label to get a handle on managing your intake of sugar, sodium and fats.

Exercise helps us maintain a healthy weight, increase metabolism and efficiently burn fat. It also helps you manage stress and stay mentally sharp.

“If you lose even five percent of your current body fat, your risk of cardiovascular disease is greatly reduced,"  said Zanicchi.  

Cardio-exercise in particular, helps raise the level of good cholesterol (HDL) and lower LDL, but strengthening exercises (sit ups and push-ups) and resistance work are also important. It all helps us preserve lean tissue, boost metabolism, and maintain a good weight and strength ,” Zanicchi said.

Reduce your caffeine intake and drink as much water as you can, especially in hot weather. It's wise to carry a bottle of water each day to remain hydrated.

As for red wine, she said women should limit daily intake to five ounces per day. Red wine provides polyphenols and flavonoids, which are cardio-protective.

Zanicchi’s final advice?

“Balance in a diet is important,” she said. “Any diet that has you omit an entire food group, may not be optimal.”