Baby Steps Toward a Healthy Diet

By Tamela Thomas, Wellness Manager

One of the great aspects of the WAC's nutritionist Shana Hopkins is that she is a big believer in moderation. You won't find her advising folks to embark on dietary changes that radically change their eating habits overnight. Instead you will find a supportive advocate for making small changes to improve nutritional health. Over time these small, comfortable changes become consistent and thereby produce long-term positive health effects. Think about it ... every cell in your body is made up from what you eat.

That said, Shana gives us great advice in this month's column with seven ways we can improve cholesterol numbers through diet. And the good news? We can begin where we are comfortable—with small changes. Over time we can make other small adjustments that allow us to be successful and consistent. Before you know it, you'll not only be consistently eating better but you'll be healthier and feeling better.

It is only a small first step—You really have nothing to lose and only your future to gain.

Improving Cholesterol Through Diet

By Shana Hopkins, MS, CN, WAC Nutritionist

Today, Americans are taking a more active role in their health by educating themselves about a healthy diet. Preventing heart disease, the leading cause of death in the U.S., is especially important. This month we will look at a big factor in heart health: healthy cholesterol levels.

The recent release of revised guidelines by the National Cholesterol Education Program (NCEP) gave us two insights into controlling cholesterol. First, more emphasis is placed on the importance of HDL ("good") cholesterol, which imperative because low HDL is the strongest single predictor for heart disease. The new guidelines change the benchmark of low HDL to under 40mg/dL from 35mg/dL, and promote an educational approach to focus on raising HDL through dietary and lifestyle changes.

The new guidelines also discuss the effect "metabolic syndrome" plays in the progression of heart disease. This syndrome is as strong of a contributor to heart disease as smoking. Linked to insulin resistance, its factors include increased levels of abdominal fat, elevated blood pressure, elevated triglycerides and low HDL.

Recent research also begs us to take another look at what we once thought we knew about controlling cholesterol. The good news is that severely restricting dietary fat does not necessarily produce any more heart protection than a diet that is moderate (28%-36%) in fat. The key appears to be to eat fat in moderation but, most importantly, eat the right kinds of fats.

The good

Monounsaturated fats are considered "good fats" that lower LDL ("bad") cholesterol. The most popular monounsaturated fats are olive oil and canola oil. I generally suggest using extra-virgin olive oil for cooking. I also suggest buying a small bottle of oil to use within 1-3 months. Keep your olive oil in a cool pantry away from heat. All other oils should be kept in the refrigerator to promote integrity.

Nuts are also another good source of monounsaturated fat. Studies show that people who frequently eat nuts have a reduced risk for heart disease. Nuts also contain other heart protective nutrients, notably fiber and magnesium. Nuts make a great snack, and can also be used to top salads and lightly sautéed greens. I also highly recommend trying other nut butters besides peanut butter for added variety. My favorite is almond butter but you can also choose cashew or hazelnut butter. Use these on toast—it's very tasty! Another great toast topper is avocado; it too is an excellent source of monounsaturated fat.

Fatty fish, like salmon, cod, albacore tuna, herring, sardines and mackerel are an important addition to a heart healthy diet. They help raise HDL cholesterol and have been linked to a reduced risk for heart disease. The American Heart Association recommends a person should eat fish two times per week.

Oatmeal is often thought of as heart healthy. This is because oats contain soluble fiber. Other foods that contain high amounts of soluble fiber include beans, apples and pears. Psyllium seed is an excellent source of soluble fiber but it is often thought of as a supplemental fiber rather than a food. Many popular supplemental fiber products use psyllium seed as their base.

Insoluble fibers, found in grains and vegetables, also have been shown to protect against heart disease. The bottom line is to increase the fiber in your diet by choosing whole grains, beans, fruits and vegetables. I especially encourage an increase in bean consumption because beans pack 8-10 grams of fiber per 1/2 cup, so eating a cup of beans per day will help you meet your daily fiber requirement of 30 grams which most people aren't meeting.

Research shows that adding soy to the diet lowers LDL cholesterol. However, to obtain this result it takes at least 30 grams of soy protein per day, which is a lot for most people. Thirty grams of soy protein equals 1-1/2 cups of soybeans or 1-1/2 ounces of soy protein powder. I suggest experimenting with various soy products in your grocer's isle to see what you like.

The bad

A diet high in saturated fats has been linked to high LDL cholesterol levels and heart disease. Reducing saturated fats or, better, replacing them with the heart healthy monounsaturated fats will help bring cholesterol levels into an appropriate range. Foods commonly high in saturated fats include dairy fats like butter, cheese and cream. Most cuts of beef are high in saturated fat, as are tropical oils like coconut and palm oils.

Hydrogenated fats are added to many food products for stability. In the case of peanut butter they prevent the separation of the oil. This is why it is so important to buy natural ground peanut butter. Crackers are another popular food that often contain these fats.

In the quest to eat the right fats, get to know your food and read ingredient labels on all packaged items. This is where hydrogenated and partially hydrogenated oils are listed. These fats, also known as trans fatty acids, raise LDL, thereby increasing the risk for heart disease—avoid them!

Triglycerides (TGs) are a group of fatty compounds that circulate in the blood stream and are stored in fat tissue. Elevated TGs put people at increased risk for heart disease. Though normal TG levels are considered less than 150mg/dL, recent research suggests they should not exceed 100mg/dL. Giving up refined sugar is of utmost importance for reducing high TGs. Because elevated TGs are closely associated with metabolic syndrome, it can be an indication that the cells are resistant to the action of insulin. Thus, consuming only healthy fats and fiber carbohydrates, paired with protein rich foods, will be of benefit. Omega-3 fats found in fish have also been shown to reduce TG levels. I encourage people to give up refined grain products like white breads, pasta and white rice since these foods break down into sugar quickly and are depleted in nutrients like chromium that allow sugar to enter the cells.

And the not so ugly

EXERCISE is very effective at lowering TG levels and increasing HDL, an effect that can occur even from a walking program. Exercise increases a muscle's insulin sensitivity, thus allowing for more optimal use of sugars. If your body is able to burn sugar then it is less likely to be converted into fat and stored.

The bottom line—Eat good fats in moderation, eat high-fiber carbohydrates, don't forget the fish, and exercise!