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If you need to lose weight, it's understandable that you may be confused by all the hype about the best diets. First high carbohydrate and low fat diets were touted as the best diet for health and weight loss — but, more recently, low carb high diets have been making news. According to Dr. Sperling, the best way to lose weight is to make informed, heart healthy choices about what you eat and to also find ways to increase your physical activity.
"Both sides in the low carb and low fat debate have some good points," Dr. Sperling points out. "What's important is to recognize that not all carbohydrates and not all fats are the same — some are good for you, some are not so good and some increase your risk for not only obesity but heart disease."
For example, he points out that a health diet should emphasize mono and polyunsaturated fats found in nuts, soy and fish. Not only do can these fats help keep your appetite under control, they can lower LDL, or bad, cholesterol. A diet high in saturated fats (found in fatty meats and dairy products), however, raises the risk of blockages in your blood vessels and can lead to heart disease.
"It's also important to read labels and steer clear of processed foods that contain hydrogenated or partially hydrogenated fats," says Dr. Sperling. He explains that vegetable oils are sometimes hydrogenated to harden them into solids or semi-solids. "This transforms healthy oils into an unhealthy form of fat called trans-fats that raises levels of bad cholesterol LDL and decreases levels of good cholesterol ."
Basic carbohydrates in any healthy diet should come primarily from vegetables and fruits, not from refined carbs such as white bread and sugar, Dr. Sperling adds. A bonus to eating the healthy carbs: you'll be consuming more fiber which can help lower bad cholesterol and lower the risks of several health problems, including colon cancer. "Complex carbs also tend to be more filling and can help curb hunger," Dr. Sperling notes.
 What's the best way to start eating a heart healthy, weight reduction plan? Dr. Sperling suggests looking at your typical daily meals and find ways to reduce portions and replace saturated fats and refined carbs with healthier choices. For example, instead of snacking on cookies or a candy bar as a mid-afternoon break, try eating a few nuts or an apple. And instead of eating red meat at almost every dinner, make an effort to have broiled fish two or three nights a week.
"If you make an effort to make these dietary changes, and you make a commitment to regular physical activity, you'll be on your way to health weight loss — and a heart healthier lifestyle," says Dr. Sperling.
Want to learn more about living a heart healthy lifestyle? The Emory HeartWise Risk Reduction Program is designed for anyone who has experienced a heart or circulatory event or for anyone who is considered "at risk" for heart disease. Emory Heart & Vascular Center physicians and other health professionals offer individualized risk assessments followed by a carefully monitored program of exercise, nutrition and education to help lower heart disease risk.
To find out more about the Heart Wise program, call 404-778-2850.
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