Make Healthy Food Choices

Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. Most are also good sources of dietary fiber, complex carbohydrates and vitamins. The American Heart Association suggests that you eat foods high in complex carbohydrates and fiber. (Some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol). The American Heart Association suggests eating 25–30 grams of dietary fiber per day.

Here are some tips for healthy eating:

• Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat.
• When vegetables, grains or legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas.
• Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables.
• Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein.

Cooking with fats and oils

• Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fat. They're good to use in limited amounts for cooking or dressings.
• Peanut oil has slightly more saturated fat. Don't use it as a major cooking oil. You can use it now and then for flavoring.
• Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation adds trans fat, which may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils.

Cholesterol, fiber and oat bran

Most Americans consume only about half the fiber they need each day. Dietary fiber is the term used for several materials that make up the parts of plants that your body can't digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.

Read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, calories and saturated fat.

Adding fiber to your diet may be easier than you think. Here are some tips that can help you get started:

• Replace low-fiber foods (white bread, white rice, candy and chips) with high-fiber foods (whole-grain bread, brown rice, fruits and vegetables).
• Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
• Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet as well.
• When food isn't enough, you can take a dietary fiber supplement.
• Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.

Foods high in soluble fiber — These include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Foods high in insoluble fiber — These include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Read labels for a healthy heart
Make reading food labels a habit. They'll help you choose foods more wisely. Many foods have saturated fat or trans fat that can raise your cholesterol. Some may be high in sodium, which can increase blood pressure in some people. Also, watch for these key terms, and know what they mean.

• "Free" has the least amount of a nutrient.
• "Very Low" and "Low" have a little more.
• "Reduced" or "Less" always means the food has 25 percent less of that nutrient than the reference (or standard) version of the food.

The American Heart Association established its Food Certification Program to provide consumers a quick, easy way to identify heart-healthy foods that can be part of a healthful eating plan. Products certified by the American Heart Association contain the heart-check mark and state that the product "Meets American Heart Association criteria for saturated fat and cholesterol for healthy people over age 2."

While shopping, look for foods with the heart-check mark symbol on their label. These foods are approved to be part of a healthy diet.