Food for Thought: Tips to Eat For Your Heart & Your Waist

Don’t assume that a food labeled “cholesterol free” is good for you. It may still contain bad fats, be high in calories, or be high in sugar.

In the United States, foods are allowed to be labeled “trans-fat free” if it contains less than .5 grams of trans fats per serving. Even though half a gram of trans-fat may seem small, it can add up, especially if you’re eating more than 1 serving.
Instead focusing on the “trans-fat free” label, focus on the ingredients. If the ingredients contain partially hydrogenated oils, that is the same thing as trans-fats; so don’t buy it.
Avoid foods that contain partially hydrogenated oils! The following types of packaged foods at supermarkets often contain partially hydrogenated oils: Chocolate, peanut butter, energy bars, crackers, cookies, cakes, pastries, biscuits, potato chips, imitation cheese, microwave popcorn, other snack foods. Make sure you read your labels and stay away from them if they contain it.
In general, check the Nutrition Facts panel to compare foods – make sure serving sizes are consistent before your compare similar foods. Choose foods lower in saturated fat, Trans fat, and cholesterol. For saturated fat and cholesterol, keep in mind that 5 percent of the Daily Value (%DV) or less is good, and of course 0 is best.

Fruits and vegetables are high in dietary fiber, which can aid in lowering cholesterol levels.

Nutrients in whole grains promote heart health.
Replace white bread, flour, pasta, and rice with their whole grains alternative.
Chose whole-grain breads, whole-wheat pasta, whole-wheat pasta, and brown rice.

Many energy and nutritional bars contain trans fat! Even if they are labeled “trans fat free,” don’t forget to check the label – manufactures are allowed to use this label even when there is ½ a gram of trans-fat or less – that may seem small, but it can add up, especially if the “nutritional” bar has more than 1 serving (your may be unknowingly eating 2 or 3 grams of trans fat in every bar).

To do this, look for oils that have been “cold expeller pressed” and “extra virgin.” These processes ensure minimal damage.

If you choose to order a salad when eating out, remember that the salad dressing can have just as much fat and cholesterol as a hamburger. So ask for salad dressing on the side. That way you can control the amount of salad dressing you use. Choose the low fat or fat free option if there is one available.
When ordering a salad from a salad bar, leave out high fat and high cholesterol options. This includes grated cheese, bacon bits, creamy or oily salad dressings, and chopped egg (unless there is an egg white only option).
Use pure olive oil instead of buying ready made salad dressings. Many ready made salad dressings are made with damaged, over processed and inferior oils.
Or, simply squeeze a lemon as your dressing! Or try a splash of vinegar – red wine or balsamic. That way you will cut out all fat, but still have the flavor.
Using lemon is also a great alternative to salt.

The highest concentration of toxins in animals is found in their fat.
If you do eat animal meat products that are high in fat, choose organic. Look for products labeled “organic” as well as products produced with “no antibiotics, no added growth hormones and no dangerous pesticides.” Organic refers to the way foods are produced and processed without chemical pesticides and fertilizers. Since the animal fat has the highest concentration of toxins found in the animal, at least if you are eating animal fat, the toxins you are ingested will be limited.