Cecil Whig

Posted on: March 7, 2008

Shop for a Healthy Heart

Government-approved labeling leads consumers to make better choices

By Matthew M. F. Miller
CTW Features

Supermarket shelves are crowded with products that claim to make the average eater healthier, thinner and well balanced. Not all claims are created equal, however, but there are simple guidelines to follow to ensure your food purchases live up to their promises.

“Heart-healthy eating is about making good choices,” says Cathy Fitzgerald, registered dietitian with MFit, the University of Michigan (Ann Arbor) Health System’s health promotion division. “A basic way to do that is use the government approved food guide pyramid that emphasizes the food groups that we need to include in a heart-healthy diet. More specifically, what you want to do is work to include more whole grains, more fruits and vegetables, low-fat and no-fat dairy products, as well as lean protein sources.”

Fitzgerald offers these tips on what to look for when it comes to heart-healthy eating:

1. ‘May reduce the risk of heart disease’

Fitzgerald says products that carry this label are no-brainers when it comes to bettering your heart because companies aren’t allowed to put this phrase on packaging without government-approval. “This claim means there is scientific evidence that the Food and Drug Administration has decided is strong enough to support it,” Fitzgerald says.

2. Nutrient content claims

Government regulations require that a food must have three grams of fat or less to be considered low fat, and must contain at least one nutrient that provides 20 percent or more of the daily value suggested by the FDA to be labeled as a “good source.” Since these are regulated claims, you can feel confident that you are making educated choices when you select these products, Fitzgerald says.

3. Foods with fiber

Fiber aids in digestion and helps to lower cholesterol. Buy products labeled “high in fiber” or “excellent source of fiber” as they must contain at least five grams of fiber in each serving. Foods carrying the label “a good source of fiber” must have 2-1/2 grams per serving. Beans, whole grain breads and cereals, oatmeal, and products with barley in them are all considered good sources of fiber.

4. Omega-3 fatty acids

One of the healthiest fats to consume for overall heart health, Fitzgerald says.

Fish such as salmon, tuna, mackerel and trout are good sources of omega fats and are low in saturated fat.

5. Sterols and stanols

Plant sterols and stanols help to lower cholesterol and have recently begun to be added to higher-fat foods such as margarine and salad dressings. Unless you purchase them in chew and liquid form, Fitzgerald says, it can be difficult to find these products because they are not always labeled clearly. Check the label to guarantee that the cholesterol-lowering benefits of the product are a result of plant sterols and stanols.

“Reading the labels is a great way to be guided toward healthier choices for your heart and for general reduction of all chronic diseases today,” Fitzgerald says. “So think about using the front of the package as well as the nutrition facts on the back when you are out shopping.”