A diet high in saturated fat, high in added sugars, and high in sodium can wreak havoc on your body. You can improve your overall health by making some changes in your diet according to the 2010 Dietary Guidelines for Americans.
Choose Heart Healthy Fats.
Trans-fats and saturated fats can raise your cholesterol and triglycerides to high levels. Butter and margarines are saturated fats that you want to use sparingly or not at all. Olive oil, canola oil or safflower oil are healthy fats that contain high amounts of the antioxidant vitamin E. Olive oil, canola oil and safflower oil are heart healthy oils. Some local olive oil brands are UC Davis Olive Oil, Lodi Olive Oil, and Bozzano Olive Ranch.
Partially hydrogenated oil is another word for trans-fat. Stay away from trans-fats commonly found in commercial baked goods such as cookies, cakes, donuts, pastries and crackers. If your triglyceride levels are high, the Mayo Clinic recommends that you stop eating foods with trans-fats.
Less Added Sugars
Too much sugar in your diet can cause high triglyceride levels and weight gain. Cakes, cookies, pasta, white bread, potato chips, syrups, colas, fruit drinks, desserts are examples of refined grains and foods that contain added calories and added sugars. Read the nutrition fact labels on foods in your food pantry and refrigerator. You might be surprised to find how many foods and beverages contain the ingredients of sucrose, glucose, fructose, corn syrup, maltose or high-fructose corn syrup which are all added sugars.
Whole-grain foods are high in fiber, and typically do not contain any added sugars. But that is not always the case so be sure to read the labels. A perfect example is Kellogg’s Frosted Mini-Wheats. It contains whole grain wheat, sugar, high fructose corn syrup and the additive gelatin. This cereal contains 10 g of added sugar per ½ cup serving. This cereal is not low in sugar. If you want to add a sweetener to your whole-grain cereals that do not contain added sugars then use fresh fruit which is naturally sweet and provides nutritional value.
Go easy on the natural sugars -- honey, molasses, and 100 percent fruit juice – all provide nutritional value but these natural sugars are also high in calories.
Use Herbs and Spices, Not Salt
Too much salt in your diet can raise your blood pressure and increase your risk for heart disease and stroke. You can use a salt substitute such to flavor your foods and provide nutritional value. Herbs and spices are great salt substitutes -- garlic, fresh or dried herbs such as thyme, oregano, and basil or spices such as cayenne pepper will provide flavor and health benefits.
For example, fresh basil will give you some minerals - calcium, magnesium, phosphorus, potassium, manganese, copper and it is an excellent source of iron. Fresh basil leaves will give you vitamin A and vitamin K. and a high dose of the phytochemicals beta-carotene, lutein and zeaxanthin. These phytochemicals work with vitamin A to protect your eyesight, reduce inflammation and fight certain cancers.
More Fiber
Eating foods high in fiber can regulate your blood sugar levels by slowing down the digestive process and provides digestive health benefits. The best way to get more fiber into your diet is by eating whole-grain foods. Products that say “whole-grain” must contain at least 51 percent of whole-grains such as brown rice, bulgur, whole-grain corn, whole oats, whole rye and whole wheat. Amaranth, millet, quinoa, sorghum and triticale are also types of whole grains in healthier pasta noodles, breads and cereals. The American Diabetes Association recommends choosing foods that are high in fiber - 3 grams or more of dietary fiber per serving.
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