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Women of all ages need to be worried (concerned) about heart health. What types of foods do you suggest to keep your heart healthy throughout the ages and why?
Many types of foods are available to keep women’s hearts healthy.
Oatmeal contains soluble fiber, which helps to lower total and bad cholesterol (3 g of soluble fiber per day). Barley also contains soluble fiber.
Nuts, such as pistachios, contain healthy fats, fiber and antioxidants, which help keep your heart healthy. Pistachios help reduce total and bad cholesterol, as well as increase antioxidants in your blood that are associated with lowering oxidized bad cholesterol (1.5 ounces/day).
Fatty fish, such as salmon and tuna, provide omega-3 fatty acids that are important for heart health (2 servings/week).
Fruits, such as blueberries, strawberries and oranges, give you important antioxidants; potassium and fiber that help reduce the risk of heart disease (at least 5 servings of fruits and vegetables a day).
Soy protein, by replacing saturated animal fat, helps reduce the risk of heart disease (about 26 g/day).
Healthy fats containing mono- and polyunsaturated fats, such as olive oil, canola oil and corn oil (about 1.25-1.5 T a day), should be substituted for solid/saturated fats.
Whole grain breads and cereal provide fiber and antioxidants.
Low fat dairy products, such as milk, yogurt and cheese, provide calcium and vitamin D.
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Help! I’m at the grocery store, but don’t understand what everything means on the nutrition labels of my favorite foods. What should I be looking for in healthy food choices?
When shopping for healthy food choices, look for nutrients that are important for good health. Too often people just check for the negatives, such as saturated fat, trans fat and calories. It’s important for you to check calories, but also look for healthy fats such as monounsaturated fats and polyunsaturated fats. Also, look for nutrients such as fiber and potassium, which are in short supply in the American diet. Check the vitamins and minerals, too. Just because a food is low in fat and calories doesn’t make it healthy. The foods you eat should supply some vitamins and minerals as well.
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Help! I’m at the grocery store, but don’t understand what everything means on the nutrition labels of my favorite foods. What should I be looking for in healthy food choices?
When shopping for healthy food choices, look for nutrients that are important for good health. Too often people just check for the negatives, such as saturated fat, trans fat and calories. It’s important for you to check calories, but also look for healthy fats such as monounsaturated fats and polyunsaturated fats. Also, look for nutrients such as fiber and potassium, which are in short supply in the American diet. Check the vitamins and minerals, too. Just because a food is low in fat and calories doesn’t make it healthy. The foods you eat should supply some vitamins and minerals as well.
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I am curious about the type of good fat in pistachios. Is it Omega 6, or Omega 3 or something else?
— KrisThe type of good fat is monounsaturated and polyunsaturated fats as recommended by the Dietary Guidelines for Americans. Pistachios contain 13g of fat per ounce, with 7 coming from monounsaturated fat and 4g from polyunsaturated fat. Only 1.5g is saturated. Pistachios do not contain significant amounts of omega-3s, but do contain omega-6s.
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With women's heart health becoming increasingly important, are there certain foods that can help decrease heart disease risks?
Yes, in fact, FDA has approved claims for foods that may reduce your risk of heart disease. These include oats, barley, soy, nuts such as pistachios, foods containing whole grains and omega-3 fatty acids found in fish. Foods that contain soluble fiber are another choice — check the label for foods with more than .5 g of soluble fiber.
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What are some quick lifestyle tips and smart snack choices that will help women "on the go" make healthy choices?
- Keep grab-'n-go snacks on hand: apples, bananas and nuts such as pistachios.
- Keep small containers with pistachios in your car, computer case or suitcase for a quick, nutritious snack.
- Stay hydrated. Drink 8 ounces of water 1/2 hour before eating a meal. Also, drink water throughout the day.
- Walk and use the stairs as much as possible.
- Make sure you get 7 to 8 hours of sleep night.
- Schedule regular exercise sessions on your calendar.
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With as little as 5 or 10 pounds of weight gain, health problems can increase significantly. What are some foods that are filling but won't pack on the pounds?
My favorite filling foods are those that contain protein and fiber:
- Try starting your day with oatmeal topped with fruit and toasted pistachios.
- Keep fruit on the kitchen counter: apples, pears and bananas.
- *on baked pita chips and hummus.
- Enjoy a couple of vegetables, such as broccoli, carrots, squash and spinach, with lunch and dinner.
- Include more whole grain foods in your diet: breads, rice and cereals.
