Nutritionist: Control what goes into body

February is American Heart Month. Having a strong heart is ideal in staying healthy and caring for our bodies. Make it your goal this month (and every month) to stay “heart healthy.”
There are many things that you can do to stay, or to work towards, being heart healthy. Controlling what goes into your body is the easiest one!
Eating heart healthy includes low sodium, low saturated and trans fat, and low cholesterol. According to the Dietary Guidelines for Americans, anyone under the age of 51 should consume less than 2,300 mg of sodium, and 1,500 mg of sodium or less is recommended for children, adults over 51 years old, diabetics, and patients with hypertension or chronic kidney disease.
The guidelines also recommend to consume less than 300 mg of dietary cholesterol and to greatly reduce the consumption of solid fats and partially hydrogenated oils (trans fats).
The thought of shopping “heart healthy” at the grocery store can seem overwhelming if you do not know exactly what to look for. With so many options and tricky labeling, it is easy to be steered in the wrong direction.
Here are a few tips on keeping your basket filled with heart healthy foods:
—Shop the perimeter (the walls) of the store.
—Look for the American Heart Association Check Mark.
—Avoid processed meats.
A way to have peace of mind while you are at the grocery store is to stick primarily to shopping along the walls of the grocery store. In other words, try to avoid walking up and down the aisles where all of the boxes of prepackaged and processed food are located. The perimeter of the store is where you will find fresh foods and the foods with the most nutrients. These items typically include fresh fruits and vegetables, fresh meats and seafood, dairy and eggs. The essential nutrients that you will find in fresh foods can help protect you from heart disease, as well as high blood pressure, cancers and diabetes. As an added bonus, these foods can help you lose weight and slow the effects of aging.
If you have to buy processed foods, look for The American Heart Association icon. It displays their name and a red heart with a white check through it on hundreds of food items in the grocery store and on some restaurant menus. Their goal is to bring you instant awareness that certain foods have been certified by The American Heart Association to meet some of our nutrition requirements. Beware though not all red checks are the American Heart Association’s stamp of approval. You can visit the association’s website, www.heart.org, to see the icon.
The following are characteristics of a food product that has the American Heart Association’s Heart-Check on the label:
—Total Fat: Less than 6.5 g.
—Saturated Fat: 1 g or less and 15 percent or less calories from saturated fat
—Trans Fat: Less than 0.5 g. Products containing partially hydrogenated oils are not eligible for certification.
—Cholesterol: 20 mg or less
—Sodium: One of four sodium limits applies depending on the particular food category: up to 140 mg, 240 mg or 360 mg per label serving, or 480 mg per label serving. See Sodium Limits by Category at the association’s website for details.
—Beneficial Nutrients (naturally occurring or historically fortified): 10 percent or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)
Remember to read the Nutrition Facts label and ingredients list for accurate numbers. Also, follow the recommendations for your age and intake before looking for any icon.
Salt has a direct correlation with your body’s blood pressure. Because salt makes your body retain water, when you consume high levels of sodium, your heart retains excess water. This retained water causes your heart to over work, creating a higher blood pressure than normal.
This high blood pressure puts a strain on your heart, kidneys and brain. Because sodium is a natural preservative, you are going to find high levels of it in your processed foods, especially meats. Items like jerky, sausage, hot dogs, pepperoni, and deli meats are all processed having high levels of sodium content and therefore are not a heart healthy option.
If a food does not expire within one to two weeks of purchasing it, you can most likely assume that it had added preservatives, likely a high-salt content. Fresh seafood and poultry are going to be some of your heart healthier options.
With these three shopping guidelines, you can make a big improvement in your heart and overall health. If you buy processed goods, do not forget to visit www.heart.org to get a look at the official seal. Try shopping the walls of the store before heading into the aisles; most things can be created with fresh foods and a little preparation. Lastly, you can join the thousands of individuals who are taking a pledge to reduce the amount of sodium they consume at www.sodiumbreakup. heart.org.
Source: 2010 Dietary Guidelines for Americans and the American Heart Association.
Information compiled by Gautreaux and Brooke Ory, Southeastern University nutrition intern.
For more information contact Becky Gautreaux, RD, LDN, Area Nutrition Agent at the St. Mary Parish LSU AgCenter office, 500 Main St., Room 314, Franklin. She can be reached at 337-828-4100, extension 300 or bgautreaux@agcenter.lsu.edu.