Simple strategies to stay heart healthy

Charlyn Fargo, Contributor

The American Heart Association (AHA) has issued a new statement on staying heart healthy. The group reviewed 74 previously published studies and developed specific strategies to help people stay heart healthy. The strategies were published in the July issue of Circulation. What's the bottom line? Write down how much you exercise and what you eat.

Sounds too simple?

Keeping diaries can translate into keeping you motivated, says Dr Mary McLaughlin, president of the AHA's New York City Board of Directors. Here is the AHA's "Life's Simple 7" to take control of your health:

Manage your blood pressure.

Get active.

Control cholesterol.

Eat better.

Lose weight.

Reduce blood sugar.

Stop smoking.

The review of studies also found that cognitive behavioural strategies (interventions to change unhealthy habits) are cornerstone measures to make changes. Set concrete goals that target a behaviour - that's where writing down eating habits and exercise helps.

The group also recommends that communities help by supporting changes in food labelling (such as mandating limits on trans fats and requiring calorie counts by restaurants) and including more physical activity in schools. For more information, go to www.heart.org.

- American Heart Association

Nuggets vs burgers

Are chicken nuggets better than a burger at fast-food restaurants?

Chicken offers the obvious advantage of helping you avoid the excess red meat (beyond 18 ounces a week) that increases risk of colon cancer. However, the smallest 'adult' portion of chicken nuggets - usually 3.5 ounces to four ounces (about five to eight pieces) - is in many other ways comparable to a small hamburger.

The two choices are about equal in calories and protein, and nuggets are likely to be only about one gram lower in cholesterol-raising fats (saturated plus trans fats). Compared to the somewhat larger 'single' or quarter-pound size burger, the chicken nuggets are much lower in calories and cholesterol-raising fat. Sodium in chicken nuggets varies widely; some contain less than a condiment-loaded hamburger, while others are just as high or higher. Most fast-food dipping sauces, however, can add anywhere from 150mg to 800mg of sodium.

Healthier option

But why limit yourself to these two options? A grilled (unbreaded) chicken sandwich is a healthier option. Because of the bun, calories are a little higher than the nuggets, but if you add fries to your chicken nugget order, the grilled chicken on a bun comes out lower in calories and saturated fat. Some restaurants offer wraps made with grilled chicken, which may be lower in calories and higher in fibre than a sandwich on a white-bread bun. Individual fast-food restaurants may offer other healthier options, too.

There are two main issues to consider when you eat at a fast-food restaurant: first, regardless of what you choose, portion control is vital and second, with any of these options, we are still left asking, "Where are the fruits and vegetables?" For a balanced meal, be sure to include a salad, fresh fruit or both.

- American Institute for Cancer Research

Charlyn Fargo is a registered dietitian at www.creators.com.