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| FREQUENTLY ASKED QUESTIONS - ANSWERS
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Butter as well as most hard or brick margarines have a high saturated (unhealthy) fat content, which may raise cholesterol levels. Soft or tub margarine is high in unsaturated (healthy) fats, which can help improve cholesterol levels. Trans fats [which are particularly harmful as they raise LDL (bad) cholesterol as well as lower HDL (good) cholesterol] should no longer be a concern as products are required by law to limit trans fats to an acceptable level of 2% of fat or less. So soft margarine is the better option.
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Liquid cooking oils are lower in fat than regular oils and are protected from heat breakdown, thus can be used at higher temperatures without a change in structure. They can be used in cooking, shallow frying and baking and are splatter proof.
3-4 eggs a week can be consumed as part of a healthy, balanced diet. Avoid having fried eggs, rather choose boiled, poached or scrambled.
If you do use salt in cooking, avoid adding it at the table. Learn to use fresh or dried herbs, spices and to enjoy the natural flavour of food. Healthier alternatives in cooking and food preparation are pepper, salt- free spices, vinegar, lemon juice, fresh garlic, ginger, hot pepper sauce, onion powders, fruit and fruit juices and homemade salad dressings without added salt. Avoid having too many processed foods and start to read labels to look for added salt in products. Stick to natural, unprocessed foods where possible.
The best way to buy tinned fish is in water or tomato sauce. If only brine or oil is available, rinse off all the brine with water and throw off all the oil.
Avocado pear is high in fat, but this fat in unsaturated and therefore a healthy fat, which can help in lowering your cholesterol. If you are trying to lose weight, keep your intake of avocado to a thin spread on bread or crackers instead of margarine.
Peanut butter is a concentrated source of monounsaturated fat, which is good, but the total fat is high, thus for good weight control, use it in small amounts. Look for unsweetened peanut butter with no extra oils added, such as those with the Heart Mark.
Prawns, calamari, shrimps and caviar are all high in dietary cholesterol, which can have a cholesterol raising effect, but not as much as saturated fat does. When eating these foods, do so in moderation and avoid having them with rich, buttery or mayonnaise-based sauces. South African crayfish, mussels and crabs have a lower content of cholesterol than other seafood.
Heart Mark products are lower in cholesterol, saturated fat and sodium (salt) and high in fibre and when used as part of a balanced diet, can help in reducing weight. Heart Mark products offer the healthiest choice in each food category.
Frozen vegetables are fine to use and fairly convenient. They have a good nutritional value and do not have any additives or preservatives. Keep a supply in the freezer to ensure that you always have vegetables ready to use.
Garlic does not have any specific compounds that are good for the heart, but it is a healthy flavouring to use in cooking and can be used in a variety of dishes.
They do count as part of the five servings a day recommended for good health. But since they are a concentrated source of sugar, they shouldn't be taken in large amounts. Fruit juice often has sugar or concentrated fruit juice extracts added, which makes the total sugar content higher than the equivalent fresh fruit portion. Dried fruit is high in fibre, but as all the water has been removed, people tend to eat larger quantities, which means they consume more sugar.
Couscous is a staple food in many North African countries and is a type of pasta made of crushed and steamed semolina. Easy-to-prepare parboiled couscous is now readily available in most grocery stores - just follow the cooking instructions on the package. (It's not necessary to add the oil or butter, so if you're watching your fat intake, just add the liquid. Try using fruit juices, stock or wine in place of water to change the flavour.) Couscous can be used as an alternative to other carbohydrates to add variety to the diet. Couscous is naturally low in fat and has some protein, manganese and phosphorous but is low in fibre. Use it as a basis for exciting salads or as an accompaniment to fish, meat, chicken or vegetarian dishes.
Seeds make a nutritious snack. They are relatively high in kilojoules because of their high fat content, but these are predominantly the healthier fats - mono-unsaturated and polyunsaturated fats. Seeds are an excellent source of protein and fibre, and are usually a good source of vitamin E and the B vitamins (except vitamin B12). Most seeds that we buy have been roasted or cooked, which ensures that potential toxins have been destroyed. Limit salted options, as they are high in sodium. If you are not overweight, seeds like pumpkin, sesame or sunflower seeds are a healthy choice. If necessary mix seeds with dried fruit or salads to reduce fat intake.
The cholesterol-free claim is correct as only foods of animal origin contain cholesterol, but a food that is cholesterol free is not always heart friendly. Dietary cholesterol does have an effect on blood cholesterol levels, but to a lesser degree than saturated and trans fats. Palm oil is one of the “tropical oils” (others are palm kernel and coconut oils). Unlike other plant oils, tropical oils are high in saturated fat, and excess saturated fats raise blood cholesterol levels. Coconut oil contains 92 percent saturated fat, palm kernel oil 82 percent and palm oil 50 percent. Ideally, fats used should be polyunsaturated fats (such as sunflower oil) or monounsaturated fats (such as olive or canola oils). Also, remember that cooking at high temperatures may change the fatty-acid profile of an oil, so if using oils in cooking, minimise heat and time of cooking. Trans fats are formed when unsaturated fats are hydrogenated and some commercial outlets use these fats as they are cheaper.
Warfarin is an anti-coagulant that is used to prevent thrombus formation. Vitamin K is a precursor for many clotting factors, so opposes the anti-clotting factor of Warfarin (i.e. reduces the anti-coagulant effect of Warfarin). To achieve an optimal level of anti-coagulation a balance should be maintained between the dose of Warfarin and vitamin K intake. It is best to obtain guidance from the prescribing doctor (who will monitor levels) as well as individualised advice from a dietican to maintain a consistent vitamin K intake rather than avoiding all foods high in vitamin K. Foods rich in vitamin K include green leafy veggies such as spinach, chard, cabbage, dark lettuces and broccoli.
Statistics show that people with naturally low blood pressure tend to live longer than those with high and even “normal” blood pressure. Some people with very low blood pressure may suffer from dizziness and may faint when getting up. If you have low blood pressure, make sure you are well nourished and adequately hydrated at all times! People with low blood pressure may be advised to add a little salt to their diet, but remember that too much salt may lead to hypertension.
Usually, medication is not necessary but there are medications available that may help to relieve symptoms. Discuss these with your doctor. Low blood pressure may also be the result of certain medications or illnesses, so if yours is very low, your doctor should eliminate medical causes.
The puréeing process should not affect the fibre content. If the fruit has edible skin, leave it on to maximise the effect. For added fibre intake, add oat bran to your smoothie. If you’re not having anything else for breakfast I suggest you add some yoghurt to your smoothie to create a more balanced meal. Also remember that some smoothies contain many fruit servings so if you are trying to control your weight or blood glucose levels, control the portion size!
I am not sure what your condition is and even if I did it would be up to your doctor or cardiologist to guide you as he or she has the best knowledge of your particular history. Each person’s circumstances are different and factors that will influence your return to work include the specific condition you have and how well controlled it is, the type of work you do, the treatment you are on and emotional factors. When you do start, you may need to limit your hours of work, particularly initially.
I don’t often have to pack a lunch box as we have a lunch club at work so the decisions are made for me! Given a choice I would eat cheese (of any description) and tomato on crusty wholewheat bread most days of the week. Ideally, the empty space on the plate is filled with a green leafy salad and more tomato. If I haven’t had fruit during the morning, I eat some to satisfy my sweet tooth. I must admit to being a chocolate lover so sometimes that sneaks its way into my mouth! I also always have some water or weak black tea.
A food technologist’s response to your question is that Bulgarian yoghurt is made with a specific culture (bacteria) called acidophilus bulgaricus and this culture gives the final product its unique, distinctive and relatively acidic flavour. Mixing in a teaspoon of cornflour to a cup of yoghurt before adding the yoghurt to the dish should help to limit curdling. Taking the pot off the stove and adding the yoghurt when it is off the heat should also help to curb the separating. Where possible, keep the cooking temperature as low as you can.
DVT is potentially life threatening and is a result of blood clots forming in the body’s deep veins, particularly in the leg. These clots can break off and travel through the veins and ultimately block a vessel in the lungs causing pulmonary embolism, which can be fatal. This condition may develop after long plane trips. Poorly controlled lifestyle factors such as being overweight, physically inactive, a smoker and/or hypertensive increase the risk of DVT. Wearing compression stockings may help reduce the potential for developing DVT. Heparin or other medications may be recommended by a healthcare provider for high risk patients. When on a long plane trip move about as much as possible and eat and drink sensibly.
The Glycaemic Index (GI) of a carbohydrate-containing food is a calculated value that gives an indication of how quickly a specific amount of carbohydrate is converted to glucose and energy released. The lower the GI, the slower the process, which generally results in greater satiety (i.e. feeling full), less insulin being released and better glucose control – which may assist with weight loss and diabetic control. There are many factors that influence the GI, including fibre content, processing, particle size, protein and fat content, as well as cooking methods.
The Glycaemic Load (GL) is a newer concept introduced to emphasise the need for portion size control. The GL of a portion considers the quantity and quality of the carbohydrate in that portion and gives an indication of the effect it may have on blood glucose control. There has been some research indicating that consistent consumption of high GL meals may have an effect on risk factors for cardiovascular disease.
Remember that low GL foods are not necessarily low energy and may be high in fat. Also, if you compare GIs you should compare foods within a category. (So compare a fruit with another fruit and not carrots with bananas, for example.)
I watch the weather forecasts and try and arrange my diary so I can maintain my walking and tennis hours. I also make sure that I eat well (such as thick veggie soups, plenty of antioxidant-rich foods, including a little chocolate in front of the fire), and the long nights give me an excuse for more hours in bed! Shân Biesman-Simons
Contamination of fish with mercury or other environmental pollutants like PCBs (polychlorinated biphenyls) may be a concern for some people, particularly children and pregnant women. For these people, it would be best to avoid eating shark, swordfish and marlin, which have the highest potential for mercury contamination. Levels of mercury are generally highest in older, larger, predatory fish and marine mammals. Fish such as canned light tuna or salmon tend to have a lower mercury content and are safer to eat. Eating a variety of fish will help minimise any potential adverse effects due to environmental pollutants. Including two portions (about 200g) of oily fish such as salmon, pilchards or mackerel a week provides important omega-3 fats, and is healthy and safe to eat. Mostly, though, the benefits of eating fish far outweigh any potential risks.
Butter has a high saturated fat content, which can raise your cholesterol levels. Soft or tub margarines have healthier unsaturated fats, which can help lower your cholesterol levels. Remember that hard or brick margarines may have high levels of trans fats, which act like saturated fats and can clog the arteries, so soft margarine is a better option.
It’s better to spread your meals evenly through the day and eat smaller meals – that way, you’ll probably eat fewer calories than when having one or two larger meals. Try to stick to three meals a day with healthy snacks, such as fruit or crudités, between meals if necessary. People who are constantly hungry should rather eat five or six smaller meals. Small, frequent meals are also often recommended for diabetics as this assists with control of blood-sugar levels. Do remember that the emphasis is on small – you should not be eating five normal-sized meals!
Either way, regular meals, with variety and moderation, should help keep you healthy.
Angina is a symptom and happens when the heart muscle does not get as much blood – and therefore oxygen – as it needs. It is usually caused by a narrowing or blockage of one or more of the arteries supplying the heart. An angina attack does not cause damage to the heart but should be taken as a warning sign. If the coronary arteries become too narrow or a clot forms and the flow of blood is severely restricted, the heart muscle is deprived of oxygen and a heart attack occurs. The severity of the attack depends on the extent of damage to the heart muscle. A cardiac arrest is when the heart stops beating or beats erratically and this prevents the heart from pumping effectively – or it may stop altogether. Cardiac arrest may occur as a result of a heart attack, but not everyone who has a heart attack will have a cardiac arrest.
Moderate alcohol intake has been associated with reduced cardiovascular events in some populations. This association is not only found with wine but with other alcoholic drinks. The best-known effect of alcohol is that it may cause a small increase in HDL (good) cholesterol. However, regular physical exercise is a more effective way of raising HDL cholesterol.
Some substances in alcoholic drinks (for example, resveratrol) may prevent platelets in the blood from becoming sticky, which could help reduce clot formation and lower the risk of heart attack or stroke. Bear in mind that aspirin may help reduce blood clotting in a similar, though slightly less enjoyable way!
How alcohol or wine actually affects the risk of cardiovascular disease certainly warrants more research. For now, though, the HSFSA does not advise that you start drinking wine or alcohol to obtain these potential benefits. To reduce your risk, the HSFSA recommends that you take steps to lower your cholesterol and blood pressure, control your weight, do enough physical exercise and follow a healthy diet. If you do enjoy alcohol, drink it in moderation. This means not more than one unit of alcohol a day for women, and two for men. One unit is one can of beer, one tot of spirits, or 120ml wine.
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FAQ
