Doctor’s Senior Exercise & Health Newsletter

January 1, 2006
Issue Vol. 6, No. 1

Health Hints***

First the foods you need to stay away from:

1. Transfats. These are the saturated fats that will raise your cholesterol and clog your arteries. Transfats are found in the solid hydrogenated shortenings and margarines. Also found in products where they are used in the preparation of the food, such as pies, pastries, cookies, etc. Fats should not be cut out of your diet because the body needs at least 10 percent (and no more than 30 percent) to function at its peak. However, be sure the fats are the good unsaturated fats.
2. Other things you should stay away from are:
   1. Foods high in sodium content. These foods can be a causative factor for raising blood pressure.
   2. Foods high in cholesterol. These foods tend to clog the arteries.
   3. Foods with caffeine, as these can raise blood pressure as well, and cause the body to become dehydrated. Most colas and carbonated beverages are high in caffeine content. Limit coffee and tea to one or 2 cups daily.
3. Fiber is an important component of our diets. It helps control the bad cholesterol (LDL), maintains regularity to help remove waste, increase the body’s energy level, and gives you a feeling of fullness thus curbing your appetite. Try to get 35 grams of fiber daily in your diet. There are two forms of fiber, soluble and insoluble. Each form acts in a unique way. The soluble fiber helps in controlling blood sugar and blood cholesterol levels. It ferments in the colon producing fatty acids that tend to protect the lining of the colon. Insoluble fiber forms bulk that aids in speeding up the process of passing food through the digestive tract and passing wastes through the colon, thus preventing constipation, diverticulosis and hemorroids.
4. Avoid raw or unpasteurized milk, vegetable and fruit juices or cheeses. These might contain harmful bacteria. Containers of these products will have a “Warning” label on them advising of the harmful bacteria that may be present.
5. Avoid luncheon meats because of the high cholesterol, sodium content and the nitrates that are always present.
6. Avoid raw meats and poultry because of possible contamination with salmonella.
7. Avoid raw eggs and products prepared from them, again to avoid salmonella contamination.
8. Avoid raw alfalfa sprouts; they may carry bacteria that can possibly cause illness when ingested. They can also cause salmonella and E.coli infections. Those individuals in high-risk situations, such as a weakened immune system should definitely abstain from eating raw alfalfa sprouts. The FDA has also issued such a warning.
9. Avoid soft cheeses of any variety; these are usually high in cholesterol.

Foods to include in your diet:

Fruits and vegetables should become a staple of your daily diet. Try to get at least 5 servings daily. If this sounds like a lot, it shouldn’t. A serving consists of one half a cup of chopped vegetables and one medium sized piece of fruit. When choosing fruits and vegetables, pick those with the deepest colors. The reason it is so important to pick fruits and vegetables is because they are high in antioxidants, such as the vitamins A, C, E and the mineral selenium. Antioxidants are necessary because they prevent cell damage that can cause cancer, heart disease and also acts as a deterrent of the aging process. Whole grains should be another of your diet choices. Whole grains also act to prevent coronary disease and can prevent cancer. These are the foods you should include in your daily diet:

1. Broccoli contains sulforahane an antioxidant that fights breast cancer.
2. Sweet potatoes are rich in betacarotene and fiber. Also contains calcium, potassium and minerals. Regulates the heartbeat, blood pressure and transmission of nerve impulses.
3. Spinach and kale are rich in vitamin C, carotenoids, iron, calcium, and fiber.
4. Beans are very rich in protein, folic acid, iron and fiber. Some of the best are, black, navy, kidney, garbanzo, pinto and lentils. Garbanzo beans are excellent as a snack.
5. Romaine lettuce, a better type than the iceberg lettuce because of the nutrient content.
6. Vegetables of all types, as long as colors are deep green.
7. Blueberries are high in antioxidants, especially a compound called “pterostilbene”. It lowers cholesterol and also has anticancer properties.
8. Grapes contain an antioxidant compound that helps reduce cholesterol and other blood fats. Pterostilbene and resveratrol found in the grape skins seem to have cancer fighting and anti-inflammatory properties as an added bonus.
9. Citrus fruit such as oranges and grapefruit, high in vitamin C and A.
10. All other fruit with a rich deep color. Most fruits are low in calories; so don’t deny yourself because of this.
11. Whole grain foods. Using foods with the whole grain ensures that you are using the entire healthy portion of the grain, which is the endosperm and germ. Some such foods are: breads using whole grains, cereals such as Cheerios, Wheaties, Total, etc. Look for those that specify whole grain.
12. Oats contain compounds, called avenanthramides that can possibly prevent blood cells from clinging to artery walls. This can prevent plaque buildup and inflammatory processes that can cause a heart attack.
13. Drink plenty of water, at least 8 to 10 glasses daily to keep from getting dehydrated, and allowing for the necessary digestive processes to take place.
14. Beverages such as tea and coffee. Limit yourself to 2 cups of coffee daily. Green or black tea to about 5 cups daily
15. Wine (red) is heart healthy and limit 2 glasses for men and 1 for women.
16. Cocoa is higher in antioxidants than green tea or wine. Contains phenols. To keep the calorie and fat intake down, drink in moderation.
17. Chocolate, especially the dark variety is something you should not deny yourself, and can have on a daily basis. It is heart healthy; however, limit the amount because of the fat, sugar and calorie count.

Eating healthy does not have to be tedious or a chore. As you can see from the above choices you can vary your diet from a day-to-day basis so as not to become bored. Also be sure to have breakfast each morning, choosing the foods above. By doing so, you won’t become hungry so that you will have a tendency to eat more for lunch or dinner.