The Dietary and Lifestyle Recommendations of the American Heart Association (AHA) have been revised and were released last week.  The most significant revised recommendation was the reduction of transfat intake starting at AGE 2 !!  I find the most interesting part of that recommendation is the age.  Transfats have been shown to be involved with the clogging of arteries even more than saturated fats.  We will look at transfats in detail in this column in the weeks to follow.   

Over 90 scientific publications were reviewed by the AHA panel of nutrition and cardiovascular disease experts, headed by Dr. Alice Lichtenstein at Tufts University in Boston.  She states that,“The key message of the recommendations is to focus on long-term permanent changes in how we eat and live.  The best way to lower cardiovascular risk is to combine physical activity with heart-healthy eating habits, coupled with weight control and avoiding tobacco products”.  Dr. Lichtenstein said “ Almost anyone can make changes in how they eat and move their bodies to bring themselves closer to the recommended goals.  The changes can be small but need to be maintained.  In no way are we saying people will have to give up all the things they enjoy; they just may have to make a few modifications in their current habits.  A good first step to improve your diet and lifestyle – start paying attention to portion size and liquid calories, such as those in soft drinks, fruit drinks, fruit juices and alcoholic beverages.  The next step is to try to get at least 30 minutes of physical activity every day”. 

Some of the more interesting recommendations include:

 1.       Increase awareness of calorie content of foods for portions typically consumed and of daily caloric requirements.

2.       Set a goal of at least 30 minutes of physical activity daily

3.       Consume a diet rich in a wide variety of fruit and vegetables (not fruit juices), especially those that are deeply colored (spinach, carrots, peaches and berries).

4.       Prepare fruits and vegetables with little added saturated or trans fat, salt and sugar.

5.       Choose whole-grain, high-fiber foods.

6.       Consume fish, especially oily fish, at least twice weekly.

7.       Consume no more than 2300 mg of sodium daily.  Choose and prepare foods with little or no salt.  Middle-aged and older adults, African Americans and those with hypertension should consume no more than 1500 mg of sodium daily.

8.       Limit alcohol intake to not more than 1 drink per day for women and 2 drinks per day for men.

9.       When eating out, be aware of portion size; select vegetables and fruits; and avoid foods prepared with added saturated or trans fat, salt and sugar.

10.   Limit intake of saturated fat, trans fat and cholesterol by choosing lean meats and fat-free dairy products.

 The American Heart Association also urges the food industry to lower the amount of white flour in baked goods and raise the amount of whole grains.  It also says it is crucial that the salt and sugar content of foods prepared and sold by the industry be much lower.

 For the complete listing of the new guidelines, visit the American Heart Association website at www.americanheart.org .  For more information on how to put the guidelines into daily practice consult the dietitians at Hill Nutrition Associates, Inc.  Phone 772-220-8058 or visit their website at www.EatRightHNA.com .