Healthy Grocery Shopping
Eating healthy in the supermarket is an important aspect for good cardiovascular function. Consuming heart-healthy foods like fresh fruits, vegetables, grains, nuts, beans, and lean proteins can aid in keeping blood pressure and cholesterol at healthy levels. Avoiding foods with too much saturated fat, sodium, and sugar intake can help prevent heart disease. By making smart food choices, people can promote better heart health.
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How to read a nutrition label
All of the nutritional figures provided on the nutrition facts panel pertain to one single serving of the food, not the entire package, so pay attention to serving sizes first – if you consume two times the quantity of a serving, all the other numbers will be doubled. The calories indicate the amount of energy provided by a single serving, with 2,000 being set as the daily reference value for an average individual. The column % Daily Value shows how the manufacturer calculated everything for you – anything below 5% is considered a low amount of nutrients, whereas any value over 20% is considered high, making it simple to compare various items at once. Typically, it is desirable to consume foods with limited amounts of saturated fat, trans fats, sodium, and added sugars, since high levels of consumption of these substances have been associated with heart diseases and hypertension. At the same time, fiber, vitamin D, calcium, iron, and potassium represent the nutrients which people tend to under-consume, so a high level of %DV should be sought in these cases. Lastly, all the ingredients provided on the label are listed according to their weight in descending order.
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How to compare two similar products
When analyzing two identical food products, first check the amount of food used in the analysis since you need to be comparing equal amounts. Then look at the number of calories as well as other nutrients, particularly those that will have an impact on heart disease, including saturated fats, trans fat, sodium, added sugars, dietary fiber, and proteins. Generally speaking, it is preferable to have low quantities of saturated fats, sodium, and sugars, while high quantities of dietary fiber are preferred. You may even use the %DV as another parameter in evaluating the product; anything less than 5% DV is low, and above 20% DV is high. Lastly, review the ingredient list in descending order from highest to lowest content by weight. For instance, when analyzing two identical granola products, that with low saturated fats, sodium, and added sugars but high fiber content will be better for your cardiovascular system.
Example:
Nutrients Granola A Granola B Better Choice
Calories 210 220 A
Saturated Fat. 1 g 3 g A
Sodium 120 mg 220 mg A
Fiber 5 g 2 g A
Added Sugars. 3 g 10 g A
Protein 6 g 5 g A
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Option A is the better option for heart health as compared to granola B as granola A is lower in saturated fats, salt, and added sugars while offering higher amounts of fiber content.
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Heart-healthy swaps for 10 common high-sodium Asian pantry staples
A number of pantry items commonly used in Asian dishes may have high levels of sodium content, but there are simple changes that one could adopt to ensure that the dishes remain tasty yet safe for the heart. Instead of regular soy sauce, opt for low sodium soy sauce; fish sauce should be replaced by low-sodium fish sauce, and the same applies to oyster sauce. In South Asia, the curried sauces should be substituted with plain yogurt and spices, whereas fresh herbs and spices could do better than the salty seasoning. In Southeast Asia, use of fish sauce or shrimp paste may be minimized through the addition of lime juice, garlic, and hot chilies to boost flavor. Overall, the instant noodle seasonings could be switched to homemade broths, salted pickles/vegetables to fresh vegetables marinated in vinegar and spices, salted nuts to unsalted nuts, and commercial dips to homemade dips.
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Cultural food focus section
Popular in Chinese, Vietnamese, and South Asian cuisines, mung beans provide protein, fiber, and antioxidants. TCM considers mung beans a cooling dish, and they are consumed in soups and desserts during warmer months. Another nutrient-packed option for the diet is black sesame seeds, which include healthy fats, calcium, iron, and antioxidants for improving the heart and bone structure. These seeds are known to nourish the liver and kidneys in TCM.
Shiitake mushrooms offer a source of fiber and a variety of other chemicals that may contribute to maintaining healthy cholesterol levels. Often added to Asian dishes, shiitake mushrooms are also used in TCM for the immune system support. Finally, seaweed like nori, wakame, and kelp offers a source of minerals, but the low-sodium seaweed options should be favored because of heart benefits.
Curry, a spice used extensively in South Asian cooking, has an ingredient called curcumin, which has been found to have anti-inflammatory effects. It has also been established that inflammation can lead to cardiovascular disease, making curry very useful in helping the body maintain healthy heart functions. Lastly, goji berries, which have always been incorporated into Chinese dishes and teas, are good sources of antioxidants, vitamin A, and vitamin C.
Lotus root is a nutritious addition to many soups and stir-frys used in Chinese cuisine, providing plenty of fiber, vitamin C, and potassium for blood pressure control. Traditional Chinese medicine suggests eating lotus root to improve the circulation and promote respiratory function.
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