With the current state of the local economy, money is tight for a good number of folks here in the Cleveland area. People are budgeting their money and often this is reflected in their eating decisions. The problem is that much of the food advertised toward people trying to save money is far from healthy. Extra value meals and dollar menus at fast food restaurants as well as the vast array of frozen entrees at the grocery store are marketed toward people that are attempting to cut spending. Unfortunately, most of this food is loaded with unhealthy fats and cholesterol which can greatly increase the risk of cardiovascular disease.
Fat basics
Now you might be thinking “Unhealthy fats? Isn’t fat typically unhealthy?” Actually, no, some fats are necessary in the diet for insulation, cell structure, nerve transmission, vitamin absorption, and hormone production. One of the main reasons dietary fat gets such a bad reputation is because of its high caloric content. Where 1 gram of carbohydrates or protein provide only 4 calories, 1 gram of fat yields 9 calories, meaning fat has more than twice the calories of carbs or protein. When an excess of calories is consumed beyond the amount that your body needs, that excess can be stored in the body in adipose (fat) cells. That will show up in a variety of places, often the mid section.
Healthy fats
Unfortunately, not all fats are created equal. Fats themselves can be separated into polyunsaturated, monounsaturated, saturated, and trans. Polyunsaturated and monounsaturated are actually healthy in moderation. They can lower your unhealthy LDL cholesterol and boost your healthy HDL cholesterol. LDL cholesterol is what builds up as plaque on your arterial walls, restricting blood flow, and ultimately leading to cardiovascular disease. HDL cholesterol helps remove the LDL cholesterol from the blood. Polyunsaturated and monounsaturated fats can be found in a variety of sources including cold water fish, nuts and a variety of oils including vegetable and canola.
Unhealthy fats
The unhealthy fats, which are often disproportionately high in fast foods and many frozen entrees, are responsible for the increase in the artery clogging LDL cholesterol. Trans fat is particularly problematic because it not only increases LDL cholesterol, but it also decreases the healthy HDL cholesterol. It can also be tricky to catch in foods. Currently, food labels can list zero trans fats if there is less than ½ gram per serving. If you have multiple servings per day of this small amount, it can add up, particularly since levels over 2 grams per day have been linked to increased risk of heart disease. Look for “partially hydrogenized” or “shortening” in the ingredients to give you some idea if the food contains any trans fat.
Smart budgeting
This all makes good sense, right? But, what should you do when you have $5 for lunch and can’t afford to buy a healthy meal at a restaurant. Budget the money, so that $5 per day is $25 per work week and can be spent on lean meat, low fat cheese, fresh fruits and vegetables, and whole grain breads. Remember, less than 7% of your total calories should come from saturated fat, so research what you are eating and make more informed decisions. After all, if you think you are saving money right now on the dollar menu, you might just pay for it years down the road.
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