To begin, we will first look at a few terms that may be seen on the food label. If the label makes any claims about heart disease and fat, the product must be low in total fat, saturated fat, and cholesterol. Any claims about blood pressure and sodium must contain a product that is low in sodium. In the case of heart disease, the item must be a fruit, grain, or vegetable product that is low in total fat, saturated fat, cholesterol, and contains 0.6 grams of soluble fiber (per serving) or more. Any of these claims, such as “low cholesterol” and “fat free” can only be used if they meet the legal standards stated by the government.

Each of the categories listed on the “Nutrition Facts” label are there for a reason; many of which must be limited in order to maintain a healthy lifestyle. Saturated fat is listed as a sub-category of Total Fat. The major reason for this is due to the fact that it is linked to the rise in blood cholesterol as well as the risk of heart disease. You should limit the amount of saturated fat intake for any diet.
Cholesterol may lead to heart disease. It is important to limit your consumption of cholesterol to less than 300mg per day. Products may contain the term “Cholesterol Free” if there is less than 2mg of cholesterol and 2g or less of saturated fat per serving.

Sodium can be a cause of high blood pressure. It is important to limit the amount of sodium in your diet to 2,400-3,000mg or less per day. Levels of sodium may be high in products such as marinara sauce and soups.

If you cut down on your fat consumption, you are able to eat more carbohydrates. This contains food such as potatoes, fruits and vegetables, as well as bread. Carbohydrates provide you with nutrients and energy to last you throughout the day. Dietary fibers help reduce the risk of heart disease and cancer. These contain foods such as whole-grain food, peas, beans, and fruits and vegetables.

Protein is often correlated with fat and cholesterol (specifically with animal protein). Often times, an increase in protein will cause an increase in the levels of fat and cholesterol. Due to this, you should find a balance in these levels and not consume too much protein, cholesterol, or fat leading to health complications.

When looking at the vitamins and minerals sections, your main goal is to reach 100% of each category every day. By doing so, you are able to have a balance of vitamins and minerals to provide you with energy, mental alertness, a strong immune system, and many more benefits.

It is also important to determine your purpose or dietary goal when looking at food labels. If you are concerned about your weight, it is important to compare products in terms of the calories and fat content. If you have high blood pressure or heart disease, it is important to find products that contain less than 20% of “Daily Values” in fat, cholesterol, and sodium. People with diabetes should be aware of carbohydrate intake as well as fiber and sugar added. In general, all individuals should try limit foods with added sugar.

Now that we have looked at the basics of the “Nutrition Facts” label and the important aspects of it, we can now look at some items of caution to be aware of.

Ingredients to Avoid:
- Artificial Colorings: Blue 1, Blue 2, Green 3, and Yellow 6. Each of these are linked to cancer. Often times, these colorings are found in candy, soda pop, and baked goods.
- Artificial Sweeteners: Acesulfame-K, aspartame, and saccharine. Although health affects are not yet determined, there is much risk involved when consuming these artificial sweeteners.
- Monosodium Glutamate (MSG): MSG is used as a flavor enhancer. It is often used to cover the lack of healthy ingredients in the food.
- Partially Hydrogenated Oil (Trans Fat): This is often found in frozen foods and bakery items. Trans fats are more harmful for your heart and blood vessels than saturated fats.
- Propyl Galate: This is a preservative that is added to meat products, chicken soups, and chewing gum which have a potential of causing cancer.
- Sugar: This ingredient is also labeled as fructose, corn syrup, glucose, and high-fructose corn syrup. Sugar is found in a large array of products and has been determined the number one cause to the obesity epidemic.
- Sodium Nitrate: This enhances the color and flavor. It is used as a preservative for many prepared meat products potentially leading to cancer.
- Salt: There are large amounts included in many potato chips, soups, and crackers. Salt is used as a flavor enhancer as well as a preservative. High salt diets have been shown to be linked to high blood pressure, having a high risk of a heart attack.
(Source: The Top 8 Ingredients to Avoid on Food Labels)

As often the case, the food label may be deceiving. Just because an item states “Fat Free”, it does not mean that the item is actually ‘free of fat’. Instead, by legal terms, “Fat Free” means that the product contains less than 0.5g of fat per serving. The same goes for products containing fruit. Even though a label may state “Made with real fruit”, the fruit cannot remain ‘real’ unless it has processed sugars included. More importantly is the labeling of “Zero Trans Fats”. Be sure to look for labeling that says “per serving”, or look at the ingredients for “Hydrogenated oils” or “Partially hydrogenated oils” (soybean, cottonseed, vegetable, etc). If the products contains less than 0.5 grams of trans fat, food manufacturers are able to list it as 0g Trans Fat, but have to list (partially) hydrogenated oils in the ingredients.

There are many factors to take into consideration when analyzing a food label. More importantly, you should be aware of your health goals and use the food labels to better accommodate them. Most importantly, be conscious about ingredients to avoid as well as the health concerns associated with them. Food labels can often be confusing, but by enhancing your knowledge on these matters will help you to become a more informed and educated consumer.

The mixture of beans and avocados contains a high level of fiber. Combined olive oil, which contains oleic acid, this will trigger a feeling of being full and reducing your cravings for hunger.

Ingredients:

* 1/2 cup low-fat Greek-style yogurt

* 1 tablespoon extra-virgin olive oil

* 1/4 teaspoon salt

* 1/4 teaspoon black pepper

* 1 teaspoon cumin

* 1 tablespoon sliced scallions (green part only)

* 1/2 cup diced avocado

* Additional extra-virgin olive oil

* Baked whole-grain tortilla chips

* 1 (15.5-ounce) can kidney beans

Preparation:

Rinse and drain kidney beans and place in the bowl of a food processor. Add yogurt, 1 tablespoon olive oil, salt, pepper, and cumin; process until smooth. Transfer to a serving dish or bowl, and top with sliced scallions. Top with avocado, and drizzle with additional olive oil, if desired. Serve with baked whole-grain tortilla chips.

Health, January 2010

Pay attention for any ingredients that include hydrogenated or partially hydrogenated oils. These unsaturated fatty acids are produced in large quantities by heating vegetable oils in the presence of metal catalysts and hydrogen primarily used to produce solid fats. This process was initially used to lower costs, but by the early 1990s, it had been found to be associated with an increased risk of coronary heart disease.

The process of hydrogenation is used to create trans fatty acids and prolong the shelf life of processed foods. Many countries have banned hydrogenated and partially hydrogenated oils because of a direct correlation between trans fatty acid consumption and the development of cardiovascular disease, cancer, and diabetes.

With the current regulations in the United States, there is an incentive for the manufactures to produce high trans fatty acids because the labels do not require to show the amount of content being used. There are many fast food restaurants that have high levels of these trans fatty acids because they can advertise their product as cholesterol-free and they are exempt from labeling regulations. The food industry could simply change their regulations and the risk of heart disease would go down. Until that time, we need to be well educated about hydrogenated and partially hydrogenated oils.

Part of these difficulties are due to the labels on food packages. Many of the serving sizes vary between similar types of food. It is also found that the bigger meal we eat, the more difficult it is to estimate our calories. According to the Journal of the American Medical Association, people eat an average of 92% of any food they serve to themselves.

Restaurants make it difficult to monitor weight. They typically serve two or three servings for every entree. Places with low lighting tend to make people eat more and the larger number of people at the dining table increases the amount of food you eat. The size of plates, utensils, bowls, and other dishes may affect the amount of food we eat.

It is important to find your key calorie intake number. Simply eating 100 calories more or less each day can make the difference between a few pounds each year. If you wish to lose three or four pounds a year, you only have to cut about 25 calories each day. Keep in mind that watching what you eat is easier than going out for a walk to jog, but to maintain a healthy heart, you need to implement exercise into your lifestyle.

It is believed that a side stitch is caused by the ligaments being stretched which extends from the diaphragm to the liver. The abrupt motion of running while breathing causes the ligaments to stretch. Many runners exhale as the left foot makes contact with the ground, but the people more prone to side stitches are those who exhale as the right foot hits the ground. This is because the liver, located below the rib on the right side, experiences a greater force. This causes spasms to occur in the diaphragm.

There are many ways to stop side stitches or even preventative measures you can take to avoid the painful experience. If you are running and the pain is unbearable, stop running and push your hand up the right side of your stomach where the pain is occurring. Lift the liver slightly, and inhale and exhale evenly as you push upward.

To prevent side stitches, be sure to take deep, even breaths while running. Try to avoid having food in your stomach while running and allow one to two hours to pass after eating. Stretching, slowing your pace down, and consuming plenty of fluids are all ways to prevent or relieve the pain.

First, one of the biggest keys to a healthy heart is exercise. This helps reduce your cholesterol levels and improve blood pressure and circulation. A light exercise such as walking, jogging, biking, or swimming provides many benefits to your overall health. The American Heart Association recommends individuals with heart problems to engage in moderate physical activity. Even a simple 20-30 minute walk helps strengthen your heart.

Second, stress is a major lifestyle concern. Stress increases your blood pressure and makes your heart work harder than it needs to. If you find yourself in stressful situations, it is important to find a way to reduce the stress. Just like your body, you heart eventually gets tired as well.

Third, it is important to pay attention to the foods we eat. Look for foods that are low-fat, have high fiber content, and are low in sodium. Try to select foods that are fresh and unprocessed. There have been studies that show processed foods lose 60-95% of its heart healthy ingredients.

Your lifestyle has a major impact of your heart. Cut out unhealthy habits that affect your heart such as smoking or heavy drinking. Smoking will increase your blood pressure which causes your heart to beat faster. It is up to yourself to protect your heart, but if you follow some of these steps, you will be heading toward a positive lifestyle.

This recipe can be used with 2% reduced-fat milk, but many people preferred the taste with soy milk. Any fruit will work. Strawberries or peaches are recommended.

Yield:

5 servings (serving size: 1/2 cup)

Ingredients:

* 4 cubed peeled kiwifruit (about 3/4 pound)

* 2 medium ripe bananas, cut into 1-inch pieces

* 4 fruit-flavored green tea bags

* 1 1/2 cups boiling reduced-fat soy milk

* 1 tablespoon honey

Preparation:

Recipe thanks to:

Vitamin D is a nutrient that is critical for bone health. The main source of vitamin D for people is sunlight. The ultraviolet rays stimulate the skin producing vitamin D. Taking supplements for vitamin D is the easiest way and an inexpensive way to reduce your risk of cancer.

It is recommended that people take 1000 IU of vitamin D daily, but it is important that you stay below 2000 IU daily. If you consume too much vitamin D, you may experience nausea, poor appetite, constipation, vomiting, and weakness. There are additional preventative measures that people can take. A healthy diet and regular physical exercise are important ways to reduce the risk of cancer.