Page 21 - Seniorstoday November 2021 Issue

mostly in packaged and processed foods. fruits, whole grains, nuts, legumes, and
A serious attempt to limit the ‘Salty extra virgin olive oil
6’, which are composed of cold cuts/ 2) Moderate intake of fish, lean meats,
cured meats, pre-seasoned poultry, low-fat dairy, and poultry
sandwiches, bread, canned soup, and 3) Low intake of red meat and sweets
pizza will work well for heart health. 4) Wine in moderation.
Saturated fat and trans-fat intake have The Mediterranean diet differs from
been shown to increase serum LDL-C the USDA Healthy Eating Guidelines
levels and increase the risk for CHD. and DASH diet in that there is less
Despite health claims purporting the emphasis placed on dairy consumption
benefit of coconut oil in popular media, and more emphasis on seafood,
the (US) National Lipid Association fruits, and vegetables. Adhering to
has concluded that there is no evidence the Mediterranean diet is strongly
supporting the health benefits of coconut recommended because it has been shown
oil and furthermore acknowledges that to lower both CHD and mortality in
its use must be limited in the heart- general.
healthy diet due to its propensity to A vegan diet is a vegetarian diet that
increase LDL-C and non–HDL-C levels. eliminates all animal-derived products,
Butter has 51 gm of saturated fat per including eggs, dairy, gelatin, and whey.
100 gm. In contrast, canola and olive The vegan diet has been linked with a
oil, which can be substituted for butter, weight loss benefit in addition to reduced
have 7 gm and 14 gm of saturated fat, risk for heart disease, Type 2 diabetes
respectively. Applesauce, which has mellitus, and death. However, Vitamin
no saturated fat, can be substituted for B12 and D supplementation are required
butter in baking. By making these easy
substitutions, saturated fat content can
be lowered dramatically. Coconut oil has
87 gm of saturated fat per 100 gm and
should be avoided.

Diets Have Also Played Their
Integral Part In Boosting Our Heart
The Mediterranean and DASH
diets (Dietary Approaches to Stop
Hypertension - an eating plan to lower or
control high blood pressure) have been
linked to lower risk for mortality from
CHD, CVD, however there is a difference
between the two. The Mediterranean diet
is based on food consumption patterns
originally described in Southern Italy
and Greece, highlighted by:
1) High leafy green vegetable intake,

SENIORS TODAY | ISSUE #29 | NOVEMBER 2021 21