Dr. Lynn Wagner, an integrative lifestyle medicine physician with BayCare Clinic, joined us on Wisconsin Tonight to talk about heart-healthy foods.
According to Dr. Wagner, eating more fruits and vegetables will yield positive results for your health. It’s as simple as that. Reducing processed snacks and sweets in your diet and replacing them with an apple, carrot or an orange will benefit your long-term health. Seasonal produce offers a number of natural components that may help reduce the risk of heart disease, among other conditions. Studies indicate a connection between healthy eating and heart health. Many fruits and vegetables contain antioxidants that can reduce the risk of atherosclerosis, a buildup of fat, cholesterol and other substances on the inner walls of arteries. The American Heart Association recommends at least 4.5 cups per day of fruits and vegetables.
Are there easy ways we can improve our eating habits and benefit our hearts?
It really boils down to making an effort to stay healthy. Do you want to enjoy a healthier life with a boost against disease and infection? If so, one key to attaining that is through proper nutrition. During the spring and summer seasons, it’s as easy as going to the farmer’s market. The availability of diverse produce at places like the Farmer’s Market on Broadway (starting in June) makes it easy to experiment with something new.
How do we get the kids onboard with healthy eating?
Change can be tricky for kids, but they adapt and learn quickly. Make heart-healthy eating a family initiative. Involve them from the beginning. Get everyone on board with the reasons for eating more healthful foods and cutting down on sweets, fast food and other foods that don’t offer the nutritional value that fruits and veggies can. Visit the grocery store or farmer’s market as a family and have everyone pick out new fruits and veggies or old favorites. Give everyone a vested interest in the healthy change. Have fun with it.
What role does healthy eating play in our heart health?
Heart-healthy eating, along with regular exercise or physical activity, can lower your risk for heart disease and stroke. Limiting the following foods is key to our long-term heart health:
* Saturated fats. Usually found in pizza, ice cream, fried chicken, cakes and cookies, bacon, and hamburgers.
* Trans fats. Found mainly in commercially prepared baked goods, snack foods, fried foods, and margarine.
* Cholesterol. Found in bacon, whole milk, cheese made from whole milk, ice cream, full-fat frozen yogurt, and eggs.
* Sodium. Most comes from breads and rolls, cold cuts, pizza, hot dogs, cheese, pasta dishes, and condiments.
* Added sugars. Fruit and dairy products naturally contain sugar. Limit foods that contain added sugars.
Is it possible to maintain heart-healthy eating when dining out?
The American Heart Association offers great advice for heart-healthy restaurant dining:
* Avoid ordering before-the-meal extras like cocktails, appetizers, bread and butter. These are often sources of extra fat, sodium and calories.
* Be selective at salad bars. Choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and reduced-fat, low-fat, light or fat-free dressings. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.
* Choose desserts carefully. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are good alternatives to more traditional fat- and cream-laden desserts.
* Ask what kinds of oils foods are prepared with or cooked in. The most desirable oils are monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).
* Ask whether healthy substitutions are possible. For example, if a dish comes with French fries or onion rings, ask whether you can get a baked potato with vegetables, and low-fat or fat-free sour cream or soft margarine on the side.
For more information, visit baycare.net.
