Nutritionist: Healthy diet is often one low in sodium

Editor's note: During National Nutrition Month in March, The News-Item and Shamokin Area Community Hospital (SACH) are striving to raise awareness of community wellness through a weekly series on eating better and making healthy food choices.

COAL TOWNSHIP - Making decisions to eat healthy are difficult indeed, especially since savory temptations are everywhere we go.

During National Nutrition Month, SACH is encouraging people to make lifestyle changes to enhance their quality of life.

"The first thing we need to remember is to ease into eating properly," said Maribeth Mrozek, food service manager and dietician. "You want the lifestyle changes you are making to be a positive experience. So, take a moderate approach in changing the way you alter your diet."

Building a good nutritional foundation from the ground up will be less stressful and aid in adapting for future changes.

Salt and cholesterol

"Secondly, I want to reiterate that a healthy diet is also a low-sodium diet," she added. "We all know sodium and high blood pressure go hand-in-hand. So I urge you to cut back on salty foods and reduce your risks of heart attack, stroke, kidney and heart disease and even the possibility of going blind."

Lowering the amount of sodium you consume isn't the only step toward eating healthier. A major component of any good diet is to also lower cholesterol. According to the American Heart Association, it is estimated that 102.2 million adults in the United States are affected by high cholesterol levels.

Cholesterol is a waxy substance found in the human body. About 75 percent is made by the body while the other 25 percent comes from foods we eat. High cholesterol results when our LDL (low-density lipoprotein or "bad" cholesterol) level is higher than our HDL (high-density lipoprotein or "good" cholesterol) level. High levels of LDL cholesterol impacts our bodies in a bad way. LDL cholesterol can build up in your arteries and limit blood flow to the heart, which can lead to a stroke or heart attack.

Many people with high cholesterol may not even know it since there usually are no symptoms. It's no secret that cholesterol levels tend to rise as we get older. That's why it's important to see your doctor regularly for check-ups and blood work, Mrozek said. A simple blood test can detect your cholesterol levels. If you are found to have high cholesterol, your physician may prescribe medication and recommend a change in your diet.

"To decrease your cholesterol you should try to reduce fat from your diet," she said. "An easy change to start with would be how you cook your food." Mrozek recommends baking, broiling, roasting or grilling instead of frying.

Watch the 'fats'

Also, it is important to cut back on foods that are high in saturated and trans fats. These types of foods include fatty meats like bacon and sausage, poultry skin, dairy products such as whole milk, sticks of butter or margarine and cooking with lard or shortening.

"In regards to cholesterol, it is recommended that a person should only eat 200 milligrams per day," she said. " As daunting a task as that may seem, it is a goal they can reach."

People are urged to eat more omega-3 fats, which are heart healthy fats. Aim to eat fish two to three times per week. Salmon, fresh tuna, mackerel and sardines are all good choices, but be aware there are some seafoods that are high in cholesterol.

"There are good fishes to eat, but unfortunately, the most desired types like lobster, shrimp and crab are served with melted butter and creamy sauces, which are very high in cholesterol," she said.

Mrozek believes in the American Dietetic Association plan called Therapeutic Lifestyle Changes (TLC) for people who have high cholesterol.

The TLC plan urges people to:

- Keep the total amount of fat consumed to 25 to 35 percent of calorie intake per day. This includes heart healthy fats.

- Include 20 grams to 30 grams of dietary fiber daily.

- Eat more protein (plant-based) meals. Beans and soy foods are a good source.

- Consult with a physician or a dietician to determine a healthy weight, and discuss what types of physical activity can be done to get at least 30 minutes of exercise per day.

Since most people lead busy lives, Mrozek said stick to the basics.

"I always suggest planning out your meals for the week, but sometimes life is just too chaotic," she said. "However, even in those situations, stick to fruits, vegetables, lean meats, low sodium, low fat and avoid processed foods and snacks. Snacking is our biggest temptation throughout the day. Remember, to use the nutritional food label located on food packaging to help you make good decisions."

Next week: Diabetic education and weight control.