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Sentara Community Health
Nutrition for Good Numbers!
Nutrition is also an integral part of heart health. A low fat diet is essential for maintaining healthy cholesterol levels. Moderating salt (sodium) intake is important for control of blood pressure. The fast pace of modern living coupled with the availability of prepared foods which are high in fat and sodium creates lots of pitfalls.
Here are a few practical suggestions:
 Healthy eating begins at the grocery store. You are less likely to make bad choices if you stock up on healthy foods, and limit the temptations at home. Stock up on plenty of fresh fruits and vegetables, low fat dairy and whole grain products.
Keep a food diary for at least 3 days. Honestly record the amount of food you are eating and calculate the total fat and sodium for each day, using food labels and a book that calculates food values (widely available at grocery stores, bookstores, libraries, etc.). On average, most women should be eating about 30 fat grams per day, and men between 40 and 50 grams of fat per day, mostly unsaturated.
Recommendations for sodium are generally a limit of 2000 mg per day for those with high blood pressure or heart failure, and no more than 3000 mg per day otherwise. You are unlikely to make any postitive changes until you recognize and acknowledge what you are actually eating.
Make healthier choices when eating out. Most restaurants have a listing of the fat and sodium content of various menu items, even fast food places…you just need to ask for it. Heart healthy selections are frequently indicated with an asterisk (*). Avoid "All you can eat" buffets, which are an invitation to overeat. If portion sizes are large, take some home to eat the next day.
Beware of eating too many "low fat" foods that are high in calories and carbohydrates. Many people gain weight when beginning a low fat diet because they load up on items such as low fat cakes and cookies that may be very high in calories, and low in nutritional value.
Don’t omit meals. Skipping breakfast often leads to overconsumption at other times of the day. Avoid evening or late night snacking. Fuel your body with smaller amounts of nutritious food throughout the day, rather than having 3 large meals.
Nutrition Web Links:
"Eating for Life" Video Series
Nutrition Headlines & Features
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