COLUSA REGIONAL MEDICAL CENTER,
Caring for our Community

LOVE YOUR HEART!

by,  Marsha Vernoga, Registered Dietician

 The month of February is a time to celebrate matters of the heart.  The heart is clearly a vital part of our life.  Through its rhythm and pulse, the heart pumps our arteries with blood so that our body is well nourished with nutrients and oxygen.  It is very important to take heart…by taking care of your heart!  Presently, heart disease is a common condition in the United States.  By following a diligent diet and exercise program, it is possible to keep our cholesterol and blood pressure in check, which in turn, will keep our heart healthy.

Cholesterol’s Role in Heart Disease

            Elevated cholesterol levels play a significant role in heart disease.  Cholesterol is a fatty substance that is an important part of the outer lining membrane of cells in the body of animals.  Cholesterol is also found in the blood circulation of humans.  The cholesterol in a person’s blood originates from two major sources:  dietary intake and liver production.  Dietary cholesterol comes mainly from the consumption of animals and their byproducts.  This includes meat, chicken, turkey, shellfish, eggs, milk, cheese, butter, etc.   Not only do these foods contain cholesterol, they also contain saturated fat, which is also a major culprit in heart disease. 

Total cholesterol is comprised of LDL and HDL cholesterol.  “LDL” cholesterol is called the “bad” cholesterol because elevated levels of this type are associated with an increased risk of coronary heart disease.  LDL deposits cholesterol onto the artery walls, causing the formation of a hard, thick substance called cholesterol plaque.  Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis.  Again, high consumption of meat and dairy increases the amount of LDL cholesterol in our body.  

 “HDL” cholesterol is called the “good” cholesterol because it prevents atherosclerosis by extracting cholesterol from the artery walls and disposes of them through the liver.  HDL cholesterol acts like a vacuum cleaner that sucks up the LDL deposits and takes this bad cholesterol out of the blood stream.  Thus, you need more vacuum cleaners in the blood!  You want more (good) HDL cholesterol to take out the (bad) LDL cholesterol so your arteries don’t get hardened and clogged.

  In contrast, low levels of HDL and high levels of LDL put one at high risk for developing heart disease.  Eating fats that come from plants rather than fats that come from animals can increase HDL cholesterol.  To decrease your risk of heart disease, your total cholesterol should be less than 200mg/dl, your LDL cholesterol should be less than 100mg/dl, and your HDL cholesterol should be well above 60mg/dl.

Vegetarianism and Heart Disease

If the consumption of animal products increases (bad) LDL cholesterol in one’s body, should I switch to a vegetarian diet?  According to the American Heart Association, most diets that are low in animal products are lower in total fat, saturated fat and cholesterol. Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus and some forms of cancer.  Many people are concerned that if they follow a plant-based/vegetarian diet, they won’t get enough protein, iron or calcium.  That is simply NOT true. 

Eating a variety of fruits, vegetables (including leafy greens like spinach), beans, lentils, whole grains and nuts will elevate your health and meet all your requirements for protein, calcium and iron.  Focusing on fats that come from plants may also have an added benefit of raising your (good) HDL cholesterol.  Olive oil, avocados, peanuts contain monounsaturated fatty acids, which has been seen to increase HDL cholesterol.  Thus, olive oil is one of the best oils to cook with.  However, other vegetable oils, such as corn oil, are polyunsaturated fats and may not have any affect on HDL levels. 

Modified Meet-Eaters Food Plan

 If going vegetarian seems a bit extreme for you, try incorporating vegetarian meals into your weekly menu once or twice per week.  Have a meal that focuses on whole grains, beans and vegetables without adding meat or cheese.  For example: a bowl of vegetarian chili, a side salad and a slice of whole grain corn bread is a nutritious and delicious meal.  When you do choose to eat meat, purchase lean cuts and trim off any excess fat.  Baking, broiling, grilling or boiling meat should be the methods of preparation while staying away from frying.  Focusing on lean chicken and turkey (without eating the skin) and fish is the healthiest choice since fish contains a special kind of fat (omega-3 fatty acids) that decrease inflammation in the body and arterial system.

 As for dairy products, it is important to choose the non-fat to low-fat versions.  It is important to use margarine that is “trans-fat free” or do not contain “hydrogenated fats”.  These kinds of fats contribute to the build up of arterial plaque just like saturated fats and cholesterol do. 

Healthy Diet Choices

            The most important foods to include in your diet are foods that come from plants:  grains, beans, nuts, fruits and vegetables.  These foods help prevent the culmination of many diseases such as heart disease, cancer and diabetes.  At least 50% of your daily intake should be from fresh fruits and vegetables.   For example, breakfast should always include a fresh piece of fruit added to the rest of the meal.  It is important to stick to whole grain toast and cereals, such as 100% whole wheat bread and oatmeal.  Oats and oat bran are especially beneficial in decreasing cholesterol since it is high in soluble fiber.  Soluble fiber acts like a cholesterol magnet, binding and carrying cholesterol in the digestive tract out of the body.   Instead of cow’s milk, you could try milk alternatives on your cereal such as soy milk, rice milk or almond milk which are all cholesterol and saturated fat free.

 For lunch and dinner, half of your plate should be full of vegetables such as:  broccoli, cauliflower, zucchini, spinach, cabbage, lettuce, tomatoes, bell peppers, cucumbers, etc.   There should be a portion of lean protein such as beans, fish, lean meat, nuts or tofu.  A small portion of starch will complete the meal such as potatoes, corn, corn tortillas, brown rice, whole wheat bread, peas, whole grain pasta, etc.    Eating variety of plant foods is key to ensure that you are getting the right amount of protein, carbohydrates, healthy fats, vitamins and minerals.

            Adopting a healthy lifestyle is important to ensure that your heart and body stay healthy.  Exercise and following a plant-based diet low in saturated fat and cholesterol is the best way to lower cholesterol.  So, in conclusion, be kind to your heart this month and throughout the years to come.  If you need any support, further information, or recipe ideas, feel free to contact your local dietitian at Colusa Regional Medical Center, (530) 458-5821 x324 or email www.ColusaMedicalCenter.org.

Colusa Regional Medical Center is an equal opportunity provider and employer.