FISH
Eat 2 servings of fish per week. (Serving size 3ozs.) The American Heart Association, and the FDA recommend eating fish to reduce your risk of cardiovascular disease. Eating fatty fish such as salmon, trout, herring, mackerel or anchovies will provide much needed Omega-3 fatty acids. These can protect against heart disease.[1]
Eating a variety of fish will reduce the risk of Mercury, PCB and Dioxin toxicity. Remove the fat and skin before cooking. This would reduce the PCB and Dioxin contamination. Wild salmon has less PCB and Dioxin than farmed salmon.[2]
OMEGA-3 FATTY ACIDS: ALA and EPA, DHA
Omega-3 fatty acids are essential nutrients not made by the body. They are required for normal body function and must be obtained by an external source. 40% of the fatty acids in the brain are Omega 3.[3]
ALA can be found in canola oil, flax seed, walnuts, broccoli, spinach, and other green vegetables. ALA can be converted into EPA and DHA. EPA and DHA are found in fatty fish like salmon, trout, halibut, mackerel, and sardines.[4]
The diet should balance Omega 3 and Omega 6 fatty acids. Omega 6 is found in safflower, sunflower, corn, and soy. The optimum ratio of Omega 6 : Omega 3 is 4:1.
MARGARINE VS BUTTER
Butter is made from a small number of natural ingredients: cream, salt, milk. Butter is high in saturated fat and has cholesterol. Light butter has less cholesterol and less saturated fat but contains a lot more ingredients.
Margarine is made from oils that need to be processed to make them solid. Previously, the food industry solidified oil by hydrogenation producing trans fats. Now that trans fats are found to increase the risk of heart disease, many margarine brands solidify oil using saturated vegetable fats from palm oil and palm kernel oil. Also gelatin and pectin are added for consistency.
US government guidelines for margarine: must contain at least 80% fat. Otherwise, it is called a spread or light. In 2006, the federal government required packaged foods to include trans fats in the list of nutritional information.[5]
| Margarine | Total Fat | Calories | Trans Fats | Saturated Fat (%DV) | Notes |
| Smart Balance(64%) | 9g | 90 cals | 0g | 2.5g (13%) | Omega 3: .32g |
| Sunnyside Butter | 11g | 100 cals | 0g | 7g (36%) | Cholesterol: 30mg |
| Benecol | 8g | 70 cals | 0 | 1g (5%) | Omega 3: .306g |
| Promise (60%) | 8g | 80 cals | 0g | 1.5g (8%) | Omega 3: .55g |
| Earth Balance (70%) | 9g | 80 cals | 0 | 2.5g (12%) | Trader Joe’s made with olive oil. |
| Canola Harvest | 8g | 70 cals | 0g | 1g (5%) | |
| Land O Lakes Light Butter | 5g | 50 cals | 0 | 2g (10%) | Cholesterol: 5mg |
Soft margarine spreads in tubs and squeeze bottles have the lowest levels of trans fats. A margarine brand is allowed to report trans fats as 0 if there is less than .5 g of trans fats per serving.
TRANS FATS
Chemistry: Position of Hydrogen’s across the Carbon – Carbon bond.
Trans Fats can occur naturally and are found in plant and animal fats. Trans fats can also be a by product of hydrogenation of plant fats in the production of a more saturated fat such as margarine. These type of trans fats cannot be metabolized by the body. They can line the artery walls and lead to an increase in heart disease and stroke.[6]
LIPIDS: FATS AND OILS
Recommended Fat intake for US: 20 – 30%. France: 30 – 40%.
Elevated levels of saturated fat can lead to an increase in heart disease and stroke. High levels of HDL (bad cholesterol) attach to the blood vessels and prevent blood flow. This blockage can result in a heart attack or stroke.
CHEMISTRY:
Saturated Fats are solid at room temperature. All the carbon bonds are loaded with hydrogen’s.
Unsaturated fats are liquid at room temperature. One or more of the carbon pairs have Carbon – Carbon double bonds. Monounsaturated fats have one Carbon – Carbon double bond. Polyunsaturated fats have more than one Carbon – Carbon double bond.
CHEMISTRY: The first Carbon – Carbon double bond is the third carbon from the methyl end.
RESEARCH: Several important studies have concluded that Omega 3 fatty acids reduce heart disease, hardening of the arteries, and blood pressure. Fish consumption lowers the risk of heart disease by 36%.[1]
ANTIOXIDANTS
FOODS: Blackberries, walnuts, strawberries, cranberries, coffee, raspberries, blueberries, grape juice, chocolate, cherries, wine, tea.
TYPES: beta-carotene, Vitamin E, Vitamin C, flavonoids(tea), carotenoids, polyphenols, catechins(tea)
RESEARCH STUDIES:
People who have a low intake of fruits and vegetables have a greater risk of heart disease, cancer and age-related eye disease. Researchers attributed this to a high level of antioxidants found in fruits and vegetables. It was also discovered that free-radical damage occurred in early atherosclerosis and may also contribute to cancer formation and vision loss in old age.
Researchers tried to isolate some of these antioxidants: beta-carotene, Vitamin E, Vitamin C, flavonoids. Most studies show that high doses of antioxidant supplements don’t reduce the risk of diseases such as cancer, heart disease or age-related eye disease.[7]
Laboratory studies show strong antioxidant effects from flavonoids in tea. Green tea has the largest levels of antioxidants. Animal studies show green tea protects against cancer. In humans, the studies aren’t as conclusive. Green tea may help prevent some cancers, protect against heart disease, and slow the progress of memory loss.[8]
Some studies indicate an INCREASE in cancer among patients taking beta-carotene supplements.[9]
SALT
1 teaspoon salt = 2325mg sodium
US Recommended Dietary Guidlines:
- Normal Adult: 2300mg per day
- Adult with high blood pressure: 1500mg per day[10]
Foods with high sodium:
- Pickled foods: olives, pickles, sauerkraut
- Salty meats: bologna, bacon, ham, frankfurters, luncheon meat, sausage
- Processed foods and preserved foods: canned corn, canned green beans.
- Canned and Packaged soups
- Condiments and dressings: salad dressing, soy sauce, catchup, BBQ sauce.
EXERCISE
The National Institute of Health, Center for Disease Control, and American Heart Association Recommendation:
- moderate-intense aerobic exercise for 30 minutes 5 days per week.
Brisk walking (more than 3.5 miles per hour) - vigorous-intense aerobic exercise for 20 minutes 3 days per week.
Jogging - Combination – 30 minutes brisk walking 2 times per week, 20 minutes jogging 2 times per week[11, 12]
REFERENCES:
[1] Fish Recommendations: http://www.americanheart.org/presenter.jhtml?identifier=4632
[2] Omega 3 Harvard Research: http://www.hsph.harvard.edu/news/press-releases/2006-releases/press10172006.html
[3] Omega-3 Effects: http://www.ajcn.org/cgi/content/full/86/5/1259
[4] Omega-3 Levels in Fish, Nuts, Oils and Vegetables: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html
[5] Margarine Guidelines: http://www.margarine.org/howtousemargarine.html
[6] Trans Fats: http://www.mayoclinic.com/health/trans-fat/CL00032/NSECTIONGROUP=2
[7] Antioxidant Harvard Research: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/antioxidants/index.html
[8] Antioxidants in tea, Mayo Clinic: http://www.mayoclinic.org/news2008-mchi/4749.html
[9] Harmful Effects of Antioxidants, Harvard: http://harvardscience.harvard.edu/medicine-health/articles/new-metabolic-safeguards-against-tumor-cells-revealed
[10] Sodium: http://www.mayoclinic.com/health/sodium/NU00284
[11] Exercise: http://www.ncbi.nlm.nih.gov/pubmed/17762377?dopt=Citation
[12] Harvard on Exercise: www.hsph.harvard.edu/nutritionsource/staying-active/staying-active-full-story/index.html