In This Issue:

1. Give the Gifts of Love and Health
2. Meal Planning
3. Low Fat Cooking Methods
4. Meal Planning Choices
5. Grocery Shopping Tips
6. Reducing the Risks of Heart Attacks
7. Internet Resources

Happy Holidays! The SAFE Aging December newsletter is about The Heart, Health and Love. Articles include "Give the Gifts of Love and Health",  "Meal Planning", "Low Fat Cooking Methods", "Meal Planning Choices", "Grocery Shopping Tips" and "Reducing the Risks of Heart Attacks".  Have a joyous and healthy holiday season and New Year from the staff of SAFE Aging!

1. Give the Gifts of Love and Health 

The holiday season is upon us. Give friends and family the gifts of love and health by choosing and preparing nourishing and nutritionally balanced meals and snacks that benefit the heart, the stomach and the soul.

Preparing meals for loved ones is a gift of love. Promote health by carefully planning meals and preparing food using the most nutritious choices. 

There are many quiet choices that can be made when preparing healthy food. For example, instead of including butter on the table, put salsa on as a new adventure!

• Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! However, ¼ cup salsa has 0 grams of saturated fat and no cholesterol!

• Instead of offering regular creamy Italian salad dressing (just two tablespoons adds an extra 3 grams of saturated fat and 18 grams of fat) provide reduced fat Italian dressing that has no saturated fat and only 2 grams of fat!

Good food choices every day can reduce weight conditions, the risk of heart disease, high blood pressure, diabetes and other chronic health conditions.

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2. Meal Planning  

A well balanced supply of essential nutrients is needed for health and well being. Healthy eating begins with careful meal planning. Daily menus should include a well rounded balance of fats, proteins and carbohydrates.

When planning nutritionally balanced meals for the holiday, start by reducing the use of saturated fat, trans fat and cholesterol. Reducing "unhealthy" fat content decreases the risk of heart disease, obesity, certain chronic conditions, some cancers or high blood pressure. It also reduces unnecessary calories that do little to nothing for health and well being. Reducing fats can be done easily, and often with little or no difference in taste. For instance, instead of butter or margarine, use a small amount of olive oil.  

Reduce or Avoid Unhealthy Fats

Eating some fats are important for health. Healthy skin and hair are maintained by fat. Fat helps in the absorption and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions.

Fat serves as the storage substance for the body's extra calories. It fills the cells that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat. (A good reason to exercise more than 20 minutes a day!)

Eating the healthy fats and avoiding the unhealthy fats can improve health and longevity. There are three types of fat:

1. Saturated fats are found in animal products, and are the biggest dietary cause of "bad cholesterol which increases the risk of heart disease." These saturated fats are linked to increasing the risk for heart disease and obesity. 

• Butter

• Cheese

• Whole milk

• Ice cream

• Cream

• Fatty meats

• Vegetable oils including

• Coconut oil

• Palm oil

• Palm kernel oils

As a good measure, avoid or limit any foods that are high in saturated fat (more than 20% on the nutrition food label.) 

2. Unsaturated fats: Unsaturated fats help to lower blood cholesterol if used in place of saturated fats. These fats have a lot of calories, so they need to be limited. There are two types of unsaturated fats:  

1. Mono-unsaturated fats: Examples are olive and canola oils.

2. Polyunsaturated fats:  Examples include safflower, sunflower, corn, and soybean oils.

While unsaturated fats are a better choice than saturated fats, a large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors. 

3. Trans fatty acids: These fats form when vegetable oil hardens (a process called hydrogenation). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.  

Foods made with hydrogenated oils such as butter and margarine should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. These fats raise LDL levels. They can also lower HDL levels ("good cholesterol").

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3. Low Fat Cooking Methods  

Low Fat Flavorings 

Substitute high fat additives with low fat flavorings. Here is a list.

• Herbs - oregano, basil, cilantro, thyme, parsley, sage, rosemary

• Spices - cinnamon, nutmeg, pepper, paprika

• Reduced fat or nonfat salad dressing

• Mustard

• Catsup

• Reduced fat or nonfat mayonnaise

• Reduced fat or nonfat sour cream

• Reduced fat or nonfat yogurt

• Reduced sodium soy sauce

• Salsa

• Lemon or lime juice

• Vinegar

• Horseradish

• Fresh garlic

• Fresh ginger

• Sprinkled buttered flavor (not made with real butter)

• Red pepper flakes

• Sprinkle of parmesan cheese (stronger flavor than most cheese)

• Sodium-free salt substitute

• Jelly or fruit preserves on toast or bagels instead of butter or margarine

Low Fat Cooking

Another way to reduce calories and promote health is to choose low fat cooking methods. These cooking methods tend to produce lower saturated fat levels.

• Bake

• Broil

• Microwave

• Poach

• Roast* -- for vegetables, skinless chicken, and lean meats ·

• Steam

• Lightly stir-fry or sauté in cooking spray, small mounts of vegetable oil, or reduced sodium broth

• Grill seafood, chicken or vegetables

*When roasting - place meats on a rack so fat can drip away.

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4. Meal Planning Choices

When planning meals, choose

• lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat

• fat free or 1% dairy products. (helps to make strong bones)

• foods naturally low in fat such as whole grains, fruits, and vegetables.

• plenty of soluble fiber such as with oats, bran, dry peas, beans, cereal, and rice. (helps with healthy bowel function and may reduce the risk of heart disease)

• limit animal products like egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats)

• liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening

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5. Grocery Shopping Tips

After planning nourishing meals using foods from the list above, develop a grocery list. Buy items only included on the list. A grocery list is a helpful organizer that saves time and money! It also helps to reduce impulse buying.

Selective Grocery Shopping

When picking and choosing packaged foods, carefully read the nutrition food labels before making selections. For detailed information on how to read a food label, click here.

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6. Reducing the Risks of Heart Attack

A heart attack is a frightening event. It is not the thing that people want to think about. But, it is important to know the signs of a heart attack and the steps to take to save a life.

Heart Attack Warning Signs

These are:

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes, or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.

Discomfort in other areas of the upper body. Can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.

Shortness of breath. Often comes along with chest discomfort. But it also can occur before chest discomfort.

Other symptoms. May include breaking out in a cold sweat, nausea, or light-headedness.

Six Key Steps to Reduce Heart Attack Risk

Taking these steps will reduce the risk of having a heart attack:

1. Avoid smoking
2. Lower high blood pressure
3. Reduce high blood cholesterol
4. Aim for a healthy weight
5. Be physically active each day
6. Manage diabetes

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7. Internet Resources for this Newsletter

• http://www.cfsan.fda.gov/~dms/foodlab.html
• http://www.nlm.nih.gov/medlineplus/ency/article/002472.htm
• http://www.cfsan.fda.gov/~ear/hwm/labelman.html
• http://www.nhlbi.nih.gov/actintime/haws/haws.htm
• http://www.nal.usda.gov/fnic/dga/dga95/lowfat.html
• http://www.nlm.nih.gov/medlineplus/ency/article/002468.htm

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