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American Heart's Association's diet & lifestyle

The American Heart Association's 2006 diet and lifestyle recommendations are intended to prevent cardiovascular disease, a leading cause of death in America. Similarly, in Singapore, cardiovascular disease is the No. 2 killer of Singaporeans².

Protecting your heart

The recommended diet and lifestyle goals include:

1. Consume an overall healthy diet
2. Aim for a healthy body weight
3. Aim for desirable cholesterol levels
4. Aim for normal blood pressure
5. Aim for normal blood glucose level
6. Be physically active
7. Avoid use of and exposure to tobacco products

In addition to regular exercise, eating an overall healthy diet is important for the prevention of heart disease. The American Heart Association 2006 Diet and Lifestyle Recommendations for Cardiovascular Disease Risk Reduction states the following:

• Balance calorie intake and physical activity to achieve or maintain a healthy body weight
• Limit your intake of saturated fat to less than 7% of energy, trans fat to less than 1% of energy and cholesterol to less than 300mg per day
• Consume a diet rich in vegetables and fruits
• Choose whole-grain, high-fibre foods
• Consume fish, especially oily fish, at least twice a week.
• Minimise your intake of beverages and foods with added sugars
• Choose and prepare foods with little or no salt
• If you consume alcohol, do so in moderation

What you should know to make healthy fats choices

The American Heart Association suggests limiting foods high in fat but we should not be avoiding intake of fat completely. Although all fats are equal in calories, some are healthier than others.

Saturated fats or "bad" fats tend to increase blood cholesterol levels and promote the clogging of arteries. Unsaturated fats or "good" fats, include polyunsaturated (omega 3, omega 6) and monounsaturated (omega 9) fats.

Studies of people from the Mediterranean who consume large quantities of olive oil that are rich in omega 9, showed a link between a low rate of heart disease³ and omega 9.

It is well recognised that multiple dietary factors influence the risk of developing cardiovascular disease and its major risk factors. Besides replacing saturated or "bad" fats with unsaturated "good" fats in our diet, we should also aim to improve overall diet to ensure good nutrition adequate nutrient intake and energy balance.

What is good nutrition?

Good nutrition is the foundation of good health. It should include a balanced intake of macronutrients protein, carbohydrates and fat as well as micronutrients vitamins, minerals and trace elements to provide a complete and balanced diet.

Why is good nutrition important?

Good nutrition involves a complete and balanced diet, which provides essential nutrients and energy, we need to engage in daily activities. Over time, the lack of vital nutrients in our diet may make us prone to illnesses by tipping the nutritional balance and decreasing body resistance.

So, with good nutrition you can optimise your body's defences against age-related diseases, notably diseases that impact the heart, digestive system and bones.

How to include more nutrients in your diet

A healthy diet is not just about calorie control, nutrients are important too. Maximise the nutrients you eat and minimise the calories by learning to choose nutrient dense foods.

Nutrient dense foods contain lots of nutrients with fewer calories, it is the opposite to "empty calorie" food (typically foods with high calories and low nutritional value).

Here are some tips for choosing nutrient dense foods:

• Select foods lower in fat but contain a higher proportion of monounsaturated "good" fat (omega 9)
• Select foods that are lower in sugar
• Select brightly coloured fruits and vegetables
• Select wholegrain foods
• Select fortified foods like Ensure^® Life^®

Hence, eating nutrient dense foods will ensure you are getting the nutrition you need and a nutrient dense diet keeps hunger pangs at bay so maintaining your weight is easier.

Reference

1. Fat blend of Ensure Life. Circulation 2006;114:82-96
2. www.moh.gov.sg; Statistics Health Facts Singapore. Principal causes of death 2004-2006
3. Journal of American College of Nutrition; Vol. 16, No.2, 126-130 (1992)
4. FOS: fructo-oligosaccharides
5. Compared to Ensure

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