Clinically speaking, the best way to keep your family’s hearts healthy may be through moderation and lifestyle changes, according to area clinical dietitians Katrina Sobecky of King’s Daughters Hospital and Loise Gilmer of Scott & White Memorial Hospital.
“Heart disease is the No. 1 killer in America and diets don’t work,” Gilmer said. “So we talk about getting it right. Exercise and eating right is an easy thing to do once you get it going.”
Sobecky agrees that lifestyle changes are the key to long-term success.
“Moderation is what it’s about and lifestyle changes, not diets. I don’t like to use the word ‘diet.’ If you have a lifestyle change and that is your lifestyle, then you can maintain the weight loss,” Sobecky said.
While the symptoms of heart disease usually start in your 40s, new research suggests the factors leading up to it begin at puberty.
“When I work on lifestyle changes, I work with the whole family,” said Gilmer, who works primarily with children. “Obesity is on the rise in kids and my schedule is filled every week.”
Genetics plays a major part in how and how much fat your body stores, but weight gain is most always attributed to lifestyle issues.
“Only one time in my career have I ever had an actual thyroid problem that caused weight gain. You may have to work harder at it than others, but it can be done,” Gilmer said.
The most important factors in a heart healthy diet are low fat, low cholesterol and low sodium.
“A common misconception is that all fat is bad. People are starting to be educated that some fats are good if you choose the right types,” said Sobecky.
Unsaturated fats from vegetable sources such as avocados and olive oil are good and can actually help decrease plaque buildups in the arteries. Sobecky recommends eating two servings of fish per week, particularly salmon, trout or herring, which are high in omega-3 fatty acids, an anti-inflammatory that stimulates blood circulation, lowers blood pressure and can reduce the risk of primary and secondary heart attacks.
Other sources of omega-3s are walnuts and ground flaxseed, which can be added to recipes such as pancakes and lasagna.
Cholesterol is an important naturally occurring substance in a normal healthy body that helps build cell membranes.
Consuming less than 300 mg per day is the recommended daily amount. Sobecky suggests staying away from saturated and trans fats, which can increase LDL (bad) cholesterol levels by choosing non-fat dairy, cheeses and leaner cuts of meat.
She also recommends 25-30 grams of fiber a day, especially in the form of oats and oatmeal.
“Fiber binds to cholesterol and helps remove it from the body, and oats or oatmeal does it most efficiently” she says.
When checking nutritional and ingredient labels, she looks for 100 percent whole wheat or whole grain as the primary ingredient and tries to stay clear of enriched grains. An ounce or two of dark chocolate during the week can also be beneficial. Research has shown it to contain antioxidants that can reduce blood pressure and LDL cholesterol.
“Strawberries, and berries in general, are high in fiber, vitamin C and contain antioxidants that reduce the risk of heart disease and certain cancers,” Sobecky said.
Sodium is sometimes overlooked in a heart healthy diet, especially if high blood pressure is not an issue. 2300 mg or less per day is the recommended daily allowance, yet the average American takes in two to three times that amount.
“Sodium can be tricky,” Sobecky said. “A lot of diet or low-fat foods have more sodium added to enhance flavor.”
Although she still chooses the low-fat versions, Sobecky balances the extra sodium by staying away from processed foods as much as possible.
“Processed foods not only usually have high amounts of sodium, but are also stripped of some nutrients and antioxidants during processing,” Sobecky said.
“Regular physical activity is essential to healthy lifestyle change,” said Sobecky.
Learning proper portion sizes and maintaining physical activity are also extremely important.
“Portion sizes and snacking are just generally out of whack in this country,” Gilmer said. “Unfortunately, when you go to a restaurant or go out you just don’t see normal portion sizes, so a lot of people have no idea what a normal portion is.”
She suggests visiting www.mypyramid.gov to find the best way to get a handle on portions and recommended daily allowances.
Most of Gilmer’s adolescent patients are overeaters and lead sedentary lifestyles. So when delving into a lifestyle change, she looks at all aspects of daily family life.
“Media has changed the way a family spends their free time,” she says. “Most of my patients spend a lot of time on the computer, watching TV or playing video games. Most of these kids have TVs in their bedroom and two or three video game platforms. One of my goals is to try and shut down some of these media activities and promote more physical activities.”
Taking walks and biking are two easy and family friendly ways to start an exercise regime, she said.
For more information on heart disease and a healthy heart, see www.americanheart.org.
