It’s possible to mind your heart health and eat well
February is American Heart Month, and while it’s important to eat right in order to stay heart healthy, that shouldn’t leave you bound and chained to your local Whole Foods. Especially in the winter, we all need to get out, and this often includes dining out. The American Heart Association offers tips for dining out while staying mindful of one’s heart health.
Choosing a restaurant
- Try to avoid restaurants that offer all-you-can-eat buffets or specials, because you are more likely to eat more food (and more calories) than you need.
- If you are familiar with a restaurant’s menu, decide what to order before you go. That will help you avoid the temptation of ordering meals high in fat.
Deciphering the menu
- Remember that foods served fried, au gratin, crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
- If you are not sure based on the menu description how a meal is prepared or what ingredients it contains, ask your server.
- Choose entrees that feature seafood, chicken or lean meat, and avoid fatty meats.
Ordering your meal
- Avoid ordering before-the-meal extras, like cocktails, appetizers, bread and butter, because these are often sources of extra fat, sodium and calories.
- Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side, in order to control the quantity you consume.
- Be selective at salad bars. Choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and reduced-fat, low-fat, light or fat-free dressings. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.
- Choose desserts carefully. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are good alternatives to more traditional fat- and cream-laden desserts. Use fat-free or 1 percent milk in coffee instead of cream or half-and-half.
- Ask what kinds of oils foods are prepared with or cooked in. The most desirable oils are monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).
- Ask whether healthy substitutions are possible. For example, if a dish comes with French fries or onion rings, try substituting a baked potato with vegetables.
The good news for those who crave an occasional fast food meal: The words fast foods aren’t always synonymous with bad for you. Be selective about the choice of restaurant, as well as the choice of food you order, and you should have minimal concerns about derailing your health!
For tips on ordering cuisine-specific foods, visit http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Dining-Out-Tips-by-Cuisine_UCM_308333_Article.jsp#.VmcMa8ZvDFK.
Mind your heart health
There are more reasons than one to mind one’s heart health. The Centers for Disease Control and Prevention lists a few:
Cardiovascular disease – including heart disease, stroke and high blood pressure – is the number one killer of men and women in the United States, as well as a leading cause of disability, according to the Centers for Disease Control and Prevention (CDC). Not only does the disease take its toll in lives, but each year the United States incurs $312.6 billion in healthcare services, medications and lost productivity associated with CVD. Furthermore:
- Each year, about 720,000 Americans die of heart attacks, according to the CDC. Of these, 515,000 are a first heart attack and 205,000 occur in people who have already had a heart attack.
- About 615,000 people die from heart disease in the United States. The most common form of heart disease – coronary heart disease (or coronary artery disease) – occurs when plaque builds up in the arteries that supply blood to the heart. Coronary heart disease can cause heart attack, angina, heart failure and arrhythmias.