Living Well Muskogee Phoenix
Sunday, Jan. 29, 2012
Page 4
Diet changes do not have to be bland By Wendy Burton Phoenix Staff Writer
When the doctor says, “You have high cholesterol. You have to change your diet,” many really hear, “No more doughnuts, steak or spaghetti.” And many find it a difficult transition to make. But high cholesterol is a huge contributing factor to heart disease. High cholesterol leads to clogged arteries, which could lead to heart attacks, bypass surgery and much more. Being told to eat less fat is one thing, but knowing how to do that and still enjoy “spaghetti night” with the wife, kids and dog is another matter altogether. A registered dietitian can help, but most insurance companies don’t cover the cost of visiting a dietitian for high cholesterol, said Cheryl Monroe, registered dietitian at Muskogee Regional Medical Center. Monroe teaches patients with diabetes, renal failure, high cholesterol and more how to change their diets to help their treatments. She can even fix that typical Oklahoma spaghetti dinner and still leave meatballs for the children to throw in the chandeliers. “Take spaghetti, for instance,” Monroe said. “Everyone likes spaghetti with corn, salad with ranch dressing and garlic bread for dinner.” But simple changes can change the meal to a lowerfat one, and keep the taste and tradition. “First, use wheat pasta, light Italian dressing or a light oil and vinegar dressing on the salad, green beans instead of corn, and go vegetarian or use ground turkey for the meatballs,” she said. Voila — low-fat spaghetti night. Monroe said she often asks patients to try one or two dietary changes at a time, get used to those, then introduce something new instead of going whole hog. “Sometimes they need to just take that small step in the right direction to get going,” she said. “If they try to change it all at once, they may just give up and walk away.” Skim milk or 1 percent milk is far better than 2 percent or whole, she said. For mashed potatoes, leave the skins on and use less butter and salt. Skip the milk entirely. Sweet potatoes are an excellent alternative — they are higher in fiber, which is a great way to combat fatintake, she said. There are actually plenty of tasty foods that offer higher fiber, Monroe said. “Broccoli, sweet potatoes, blackberries and raspberries, apples, beans — all excellent sources of fiber,” Monroe said. And if fried chicken is a must-have occasionally,
Staff photo by Wendy Burton
Registered Dietitian Cheryl Monroe, from Muskogee Regional Medical Center, displays an example of a heart-healthy meal at her office at MRMC. Monroe said it’s difficult to change diet habits to lower cholesterol, but small changes go a long way toward a healthy heart.
cook it at home, she said. “Restaurants are out to make money, so they want food to taste so good you come back for more,” Monroe said. That’s why a restaurant might use a whole stick of butter to brown the top of a pie — not something you would probably do at home. But fried chicken at home
can be cooked in canola oil, and it’s not as bad for those cholesterol numbers. But don’t be fooled by Monroe’s take on frying at home. She stressed frying should only be done occasionally, moderation is the key. “Once in a great while it’s fine,” she said. “I tell peo-
ple, if you want to cheat on your diet, do it at home because you have more control of the fattening additions such as butter.” Other small changes that could lead to lower cholesterol include portion control. Portion control is good for reducing calorie and carbohydrate intakes as well, but
reducing fat intake by watching portions is helpful too, she said. Use a smaller plate or bowl to serve food and smaller utensils. “That way you fool your body into thinking you’re eating more than you are,” Monroe said, holding a rubber model of 1/2 cup of oatmeal in her hand.
Some foods can reduce risk for heart disease, other ailments According to a report from the American Heart Association Statistics Committee and Stroke Statistics Committee, heart disease figured to cost the United States in excess of $315 billion in 2010 alone. While there’s no single cause of heart disease, a person’s lifestyle can greatly reduce or increase his or her risk for heart disease. One of the best ways a man or woman can reduce the risk for heart disease is to watch what he or she eats. A poor diet can cause obesity and high cholesterol and increase a person’s risk for diabetes. In a 2008 report, the National Center for Health Statistics noted that 33.9 percent of adults in the United States could qualify as overweight or obese in 2005-06. In addition, high blood pressure affected 30.5 percent of adults during that same time period. Being overweight or obese and having high blood pressure are risk factors for heart disease, and all can be controlled by adults who commit to changing their diets. Though there are risk factors for these conditions besides poor diet, maintaining a healthy diet is a big step for adults looking to reduce their
risk of heart disease as well as a host of other ailments. When added to a diet, the following foods can help healthconscious men and women live healthier lives. • Almonds: Almonds can help men and women control their weight and improve their heart health. What’s more, almonds, which are a good source of protein, fiber and vitamin E, might help reduce a person’s risk of Alzheimer’s disease. • Coffee: The medical community has varying opinions on coffee, but when consumed in moderate doses, coffee might help reduce the risk of type 2 diabetes and, for men, Parkinson’s disease. Coffee might also help improve memory and mood, but adults should consult with their physician for advice as to the medical benefits of coffee. • Grapes: Grapes are a great source of vitamin C and potassium. Grapes also provide a good dose of quercetin, which could help men and women strengthen their immune systems. • Ginger: Men and women with arthritis might want to consider adding more ginger to their diets. Ginger has been linked to reducing
arthritis pain, and can also help calm an upset stomach and quell nausea. • Kale: Kale is often mistaken for spinach. While spinach is healthy, too, kale is among the many green vegetables that pack a powerful and nutritious punch. Kale is a strong source of vitamin A, vitamin C, potassium, and lutein. In addition, kale is a good source of zeaxathan, which can help reduce the incidence of certain cancers and help maintain eyesight. • Pecans: Like almonds, pecans are a good source of vitamin E, particularly a type of vitamin E known as gamma tocopherol. Pecans are also full of antioxidants, which can strengthen the body’s immune system. • Sweet potatoes: Some might scoff at the notion that a food with the word “sweet” in its name can actually be healthy. However, sweet potatoes are a great source of vitamin A and vitamin C, and they’re also high in fiber. Sweet potatoes are also a great source of lycopene, which may help fight heart disease and even certain cancers. When it comes to getting healthy, men and women can look to several foods that
Grapes are a great source of vitamin C and potassium and could help men and women strengthen their immune systems.
may reduce their risks for a host of ailments, including heart disease, the leading cause of death for both men
and women. But adults should consult with their physician before making any changes to their daily diets.
Oatmeal is heart-healthy food — but only when it’s not saturated in butter and whole milk and only when it’s eaten in the proper quantities. “Too much of a good thing is still too much,” Monroe said. Reach Wendy Burton at (918) 684-2926 or wburton@muskogeephoenix.com.
How statin drugs work Many people find that diet and exercise alone may not be effective in lowering cholesterol levels, particularly low density lipoprotein (LDL), which is commonly referred to as “bad” cholesterol. When too much LDL circulates in the blood, it can mix with other substances and eventually form a thick, hard deposit that builds up on the wall of arteries. This plaque can make arteries less flexible and also restrict blood flow so much that a heart attack or stroke may occur. To combat LDL when weight loss and other methods of cholesterol reduction do not work, statin drugs are often prescribed to help. Statin drugs work by bocking a key enzyme responsible for the formation of cholesterol, a natural byproduct of the liver called HMG-CoA (3-hydroxy-3methyglutaryl COA) reductase. This inhibits the liver’s ability to produce LDL. Some statins also may help increase HDL levels. Doctors may require routine blood tests to determine if statin drugs are effective in reducing cholesterol levels. Some people have seen a reduction in LDLby 20 to 50 percent from taking statins. It’s important to note that statins do have some side effects. The most immediate are gastrointestinal effects, such as cramps, abdominal pain and constipation. Some people experience rare muscle weakness and pain. If this occurs, the statins should be stopped.