Guidelines For Heart-Healthy Living

Read food labels

Reading food labels can help you and your family eat the heart-healthy way. Food labels have two important parts: the nutrition label and the ingredients list. Also, some labels have claims like "low fat" or "light."

Look on the nutrition label for the amount of saturated fat, total fat, cholesterol, and total calories in a serving of the product. Use this information to compare similar products and find the ones with the smallest amounts.

If there is no nutrition label, look for the list of ingredients. Here, the ingredient in the greatest amount is shown first and the ingredient in the least amount is shown last. So, to choose foods low in saturated fat or total fat, go easy on products that list fats or oil first—or that list many fat and oil ingredients.

In addition to the nutrition information and ingredients list, some food packages have claims like "low fat," "light," or "fat free." See page 11 for a list of these claims and what they mean. And for more detailed information on reading labels, order Step by Step: Eating To Lower Your High Blood cholesterol.

Eat out the heart-healthy way

Whether your family is eating on the run or sitting down together to a full course meal, you can make choices that are low in saturated fat and cholesterol. These tips will help:

• Choose restaurants that have low fat, low cholesterol menu items. Don’t be afraid to ask for foods that follow your eating pattern: It’s your right as a paying customer.

• Select poultry, fish, or meat that is broiled, grilled, baked, steamed, or poached rather than fried. Choose lean deli meats like fresh turkey or lean roast beef instead of higher fat cuts like salami or bologna.

• Look for vegetables seasoned with herbs or spices rather than butter, sour cream, or cheese. Ask for sauces on the side.

• Order a low fat dessert like sherbet, fruit ice, sorbet, or low fat frozen yogurt.

• Control serving sizes by asking for a small serving, sharing a dish, or taking some home.

• At fast food restaurants, go for grilled chicken, and lean roast beef sandwiches or lean plain hamburgers (but remember to hold the fatty sauces), salads with low fat salad dressing, low fat milk, and low fat frozen yogurt. Pizza topped with vegetables is another good choice. Eat these less often: combination burgers, fried chicken and fish, french fries, milkshakes, and regular salad dressings.

Make Physical Activity Part of Your Routine

Regular physical activity improves cholesterol levels: It helps to lower LDL and raise HDL. It can also help you lose weight, if you are overweight. But you don’t have to train like a long distance runner to benefit: Even doing any physical activity for just a few minutes each day is better than none at all. Try to build physical activity into your daily routine in ways like these:

• Take a walk at lunch time or after dinner.
• Use the stairs instead of the elevator.
• Get off the bus one or two stops early and
   walk the rest of the way.
• Park farther away from the store.
• Ride a bike.
• Work in the yard or garden.
• Go dancing.

Try to be active as a family: Take trips that include hiking, swimming, or skiing. Use your back yard or the park for games like badminton, basketball, football, or volleyball.

Vigorous activities like brisk walking, running, swimming, or jumping rope are called "aerobic." They are especially good for the health of your heart and can burn off extra calories. Aerobic activities can condition your heart if you do them for at least 30 minutes, three to four times a week. But even if you don’t have 30 minutes, three to four times a week, try to find two 15-minute periods or even three 10-minute periods.

Most people do not need to see a doctor before they start being active, especially if they start off slowly and work up gradually to a sensible plan. But you should get advice from your doctor beforehand if any of these conditions apply to you: if you have a medical condition; if you have pains or pressure in the chest or shoulder area; if you tend to feel dizzy or faint; if you get very breathless after a mild workout; and if you are middle-aged or older, have not been physically active, and plan a fairly strenuous exercise program.

Lose Weight Sensibly

If you are overweight, losing even 5 to 10 pounds can improve your blood cholesterol levels. But don’t go on a crash diet: The healthiest and longest-lasting weight loss happens when you take it slowly, losing 1/2 to 1 pound a week. If you cut 500 calories a day by eating less and being more active, you should lose 1 pound (which amounts to about 3,500 calories) in a week. (Overweight children and adolescents should not be put on strict weight loss diets; consult your family doctor if this is a concern.)

A heart-healthy eating plan can help you lose weight because cutting down on fat is a good way to cut down on calories. And, if you are overweight, you should take care to eat foods high in starch and fiber (like vegetables, fruits, and breads and cereals) instead of high fat foods. Choose low fat and low calorie items from each food group; the food chart in the back will help. Finally, you’ll need to limit the amount—or serving sizes—as well.

But there’s more to losing weight than just eating less. The most successful weight-loss programs are those that combine diet and increased physical activity. A low fat, low calorie way of eating combined with increased physical activity can help you lose more weight and keep it off longer than either way can achieve alone. See the box above for some ideas for physical activities.