|
« Back to Ask a Nutritionist
Is all fat bad or is some good? Should you eat low carb or high carb? Information about food choices that are the best for your heart can be confusing.
Our Emory Heart & Vascular Center nutritionist can help you sort out the facts from fiction — and give you tips on following a heart healthy diet.
I keep hearing that fish oil is healthy for your heart. Should I take fish oil supplements? How many servings of fish should I eat a week to help keep my heart healthy — and does it matter what kind I eat? Thanks for providing this service! — Bill B.
You are absolutely right, Bill — evidence is mounting that fish oil is good for the heart. In fact, the American Heart Association (AHA) recently acknowledged that the omega-3 fatty acids (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA) that are found naturally in fish can provide numerous cardiovascular benefits, including reducing blood triglycerides, reducing blood clotting, and regulating heart rhythms.
Experts recommend 650 milligrams of EPA and DHA a day (4.5 grams weekly) for the general population. By comparison, most adults get only about 100 milligrams a day. Eating fatty fish, such as herring, salmon, mackerel and trout, at least twice a week would provide approximately 1.5 to 3.5 grams a week. By the way, plant-based foods like walnuts, flaxseed, and canola oil also provide significant amounts of fatty acids that are converted to EPA and DHA in the body.
According to the AHA, people with established heart disease could benefit from higher intakes of EPA. Those with heart disease should strive for one gram of EPA/DHA a day. People with high triglycerides should aim for two to four grams a day, making supplements necessary.
Like the oil that is found naturally in fish, only a portion of the oil in a capsule is comprised of DHA/EPA. Most supplements contain 1,000 milligrams of fish oil and provide the fatty acids in a ratio of 1.5:1.0 (EPA:DHA), similar to the ratio found in fish. Anyone who is considering supplementing with fish oil capsules should first check with their physician, however. Supplements may interfere with blood coagulation — that means people who take medications like warfarin (Coumadin), vitamin E, aspirin, garlic, and ginkgo should be especially careful.
I am on a low carb weight loss diet. I am feeling great and have lost ten pounds in a month. However, my friend says if I don't eat too much protein I can hurt my kidneys and heart. Is this so? How much protein is too much? — Sally W.
You and countless other dieters — and doctors — are asking these questions, Sally. With the heightened popularity of low-carb diets, come many nutritional questions and concerns. Although for decades the medical establishment has considered such unconventional diets like the Atkins Diet gimmicky, not to mention unhealthy, there have been several recent studies that seem to indicate there may be some merit to following a lower-carbohydrate, higher-protein diet in terms of weight loss and lowering blood cholesterol.
However, more questions remain unanswered than answered and experts are far from ready to endorse such an approach. One concern is the long-term effect that a high-protein diet may have on vital organs, such as the kidneys. The kidneys are responsible for removing nitrogen from protein and excreting it into urine. The excess protein load could potentially overstress the kidneys, particularly in individuals with already impaired kidney function. The protein recommendation for the general population is 0.8g per kilogram of body weight per day. This would equate to approximately 50 grams of protein for a 130 pound person. When choosing protein-rich foods, experts encourage healthier choices like fish, poultry, low-fat dairy products and plant-based proteins like nuts and soy products, as opposed to those high in saturated fats like red meats.
What is lycopene and is it good for my heart? Thanks. — Sydney S.
There may be a lot to like about lycopene, Sydney. This phytonutrient, or plant nutrient, neutralizes free radicals and protects cell membranes. It has been associated with curtailing the risks of certain types of cancers, as well as heart disease. Lycopene is abundant in such foods as tomato products (particularly cooked ones), pink grapefruit and watermelon. While there is no established recommendation for lycopene intake, it is recommended to include lycopene-rich foods, along with a variety of other fruits and vegetables, as part of an overall healthy diet.
|
