Eat a variety for healthy heart

Features

January 19, 2010

By LaDell Emmons The McAlester News-Capital Tue Jan 19, 2010, 11:07 AM CST

Eating lots of different foods is the best way to get energy, protein, vitamins, minerals and fiber needed for a healthy lifestyle. No single food can supply all the nutrients in the needed amounts. It is the content over a day or more that counts.

Making healthful choices and reducing dietary intake of saturated fat and cholesterol can help lower blood cholesterol and your risk of heart disease. You can lower the amount of fat and cholesterol in your diet by making lower fat selections, using lower fat food preparation methods and using less added fat.

It is also important to choose a diet with plenty of vegetables, fruit and whole grains products.

These foods supply important vitamins, minerals, fiber and complex carbohydrates and generally are low in fat. Dietary fiber has been related to many health conditions. Increasing fiber, especially soluble fiber, may be beneficial in lowering blood cholesterol. It’s better to get fiber from foods which contain fiber naturally than from supplements.

Some of the benefits from a high fiber diet may be from the food that provides the fiber, not the fiber alone. For a healthy heart diet it is also important to use sodium and salt in moderation.

Cutting down on salt will not hurt and for some people with high blood pressure, eating less salt and other forms of sodium helps bring down high blood pressure.

Changing your diet doesn’t mean you have to give up everything you love to eat. Chances are many of your favorites are already part of a heart-healthy diet. Make these changes gradually over a period of time so they become a natural part of your permanent eating pattern.

For more information in Pittsburg County, call 918-423-4120 or log onto www.oces.okstate.edu/pittsburg.

LaDell Emmons is the Extension Family and Consumer Sciences Educator for the Pittsburg County Oklahoma Cooperative Extension Service. E-mail her at ladell.emmons@okstate.edu. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability or status as a veteran and is an Equal Opportunity Employer.

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