| Components of Food If you are trying to make heart-healthy changes to your lifestyle and
diet, it is helpful to know some basics about nutrition -- starting with the components of
food.
| Facts about calories: |
You need enough calories to maintain your
energy level, but do not want to take in more than you can burn off. This is called an
energy balance.
- If you take in more calories than you burn, you gain weight.
- If you take in fewer calories than you burn, you lose weight.
- If you balance the two, you maintain your weight.
Even when you are dieting, however, calories should not be cut
back so much that your energy needs are not met. The number of calories you need depends
primarily on age, gender and activity level. |
| Facts about dietary
cholesterol: ... remember: “cholesterol-free”
does not mean “fat-free.” |
| Dietary cholesterol is a fat-like substance
found in all foods of animal origin: egg yolks, meat, poultry, fish, milk and milk
products. Because our bodies make cholesterol, it is not
required in our diets. However, because most people eat foods that contain cholesterol,
it's important to avoid excessive amounts. The amount of cholesterol you consume can
affect your blood cholesterol levels. |
| Facts about fats: All fats contain about the same number of calories
-- teaspoon for teaspoon. There is no low-fat fat. |
| Fat is the most concentrated source of
calories, supplying more than twice as many calories per gram as either carbohydrates or
proteins. Most people tend to get far too much fat in their diets, which contributes to
health problems such as obesity, high blood cholesterol, and heart disease. While coconut
and palm oils contain no cholesterol, they are high in saturated fat and should be
avoided. |
Types of fats:
Fatty acids are the basic chemical units in fat. They may be saturated, polyunsaturated,
monounsaturated, or trans fats. These fatty acids differ in their chemical compositions
and structures, and in the way in which they affect your blood cholesterol levels,
according to the following:
- saturated fats:
- is used by the liver to manufacture cholesterol
- is considered the most dangerous kind of fat because it has been
shown to raise blood cholesterol levels, particularly the LDL
- should comprise no more than 10 percent of your daily calorie
intake
- examples include: meats, butter, cocoa butter, coconut, and palm
oils
- polyunsaturated fats:
- do not appear to raise blood cholesterol levels
- examples include: safflower, sunflower, corn, vegetable oils,
margarines, and soybean oils
- monounsaturated fats:
- do not seem to have any affect on blood cholesterol
- examples include olive and canola oils
- trans fats: by-products of hydrogenation, a
chemical process used to change liquid unsaturated fat to a more solid fat. Structurally
similar to saturated fat, trans fatty acids may have a great impact on raising total and
LDL cholesterol levels.
- examples include stick margarine and fats found in commercially
prepared cakes, cookies, and snack foods
Total fat intake should be no more than 30 percent of your daily
calorie intake.
| Facts about
fiber: |
Fiber is the indigestible portion
of food. There are two types of fiber: soluble and insoluble.
- soluble fiber- found in such
foods as oat bran and dried beans, can lower blood cholesterol in some people.
- insoluble fiber - found in foods such as wheat
bran, has many benefits. While this type of fiber has not been found to lower cholesterol,
it is useful in weight control because it creates a feeling of fullness.
|
| Facts about
sodium: Although
salt is the major contributor of sodium in our diets, contrary to popular belief, sodium
and salt are not the same. A teaspoon of table salt contains 2,300 milligrams of sodium. |
| Sodium is a mineral needed to
maintain body fluids and proper nerve function. It occurs naturally in some foods, but
most of the sodium in our diets comes from seasonings and ingredients we add to foods.
Although sodium is essential, most of us consume more than we need. In some people, too
much sodium in the diet can cause the blood pressure to rise, putting us at risk for heart
disease or stroke. |
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