Myth: I'll have to stop eating sandwiches with red meat because of the latest study about heart disease.

Answer: BUSTED!

What if we uncovered new information about what causes some of us to be at greater risk of getting heart disease? That question is timely due to recent study results coming out of the Cleveland Clinic. It appears that bacteria in your digestive tract may form a substance associated with a greater risk of heart disease. This seems to occur more in those that eat meat as compared to those that don’t. However there is no definitive cause and effect relationship between this substance and heart disease at this time. Why? These new studies are important yet not conclusive. They provide alternative ways that researchers can look at the links between what we eat and chronic diseases like heart disease. Perhaps saturated fat and cholesterol may not be the only factors involved in heart disease. As with all new studies we wait for further confirmation from other studies. Often, complex conditions like heart disease have more than one cause.

Grilled tomato, roasted pepper & cheese sandwich - yum!

So what should you do? MyPlate guidelines recommend 5 to 6½ ounces of protein each day from a variety of foods including meat, chicken, fish, beans and seafood. Most Americans get enough protein but we don’t get enough veggies in our diet. Consider preparing or choosing a vegetarian sandwich every now and then. You can use whole wheat bread or wraps. Here are some delicious vegetable ingredients for your sandwiches that you should try:

• Portobello mushrooms, the large mushrooms you see in the grocery store, can serve as the base for a sandwich because of its meaty flavor. The mushrooms can be grilled or roasted before adding to a sandwich.
• Another veggie choice for your sandwich? Avocado! It can add a creamy texture and subtle taste to sandwiches. Avocados are a source of healthy fats and potassium.
• Roasted red peppers add a new twist to sandwiches. Pair peppers (and other veggies like tomatoes) with hummus for a filling and tasty sandwich.

And when you are eating out, look on the menu for vegetarian sandwich options like those offered at Subway.

Try this Grilled Zucchini Panini recipe or find other tips for making healthy food choices at MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: My doctor told me I have high blood pressure, so all I have to do is cut back on salt.

Answer: BUSTED!

Blood pressure is the force against the arteries when the heart pumps blood through the body. Systolic pressure occurs when the heart beats and diastolic pressure occurs when the heart is resting between beats. Blood pressure is expressed as systolic/diastolic in millimeters of mercury (mm Hg).

High blood pressure or hypertension, left uncontrolled can lead to stroke, heart attack, heart failure or kidney failure. That’s why hypertension is known as the “silent killer.” High blood pressure is the number one controllable risk factor for stroke.

Most healthy Americans should consume less than 2300 milligrams of sodium, about 1 teaspoon of salt, per day. If you have hypertension or diabetes, if you are over the age of 51 or if you’re African American, you should only consume 1500 milligrams of sodium or less per day, which is about 2/3 of a teaspoon of salt.

If your blood pressure is high, cutting back on salt is one thing that may help lower your blood pressure. But there are other lifestyle modifications that are just as important. Some other things you can do to prevent or control high blood pressure are:

• Follow a healthy eating plan — cut back on fats, eat more potassium-rich foods and eat less sodium-rich foods
• Try the DASH (Dietary Approaches to Stop Hypertension) eating plan
• Lose weight
• Be physically active
• Quit smoking
• Limit alcohol intake
• Manage stress
• Take medication, if necessary

The bottom line: Have your blood pressure checked regularly and prevent hypertension with a healthy lifestyle.

Visit MissouriFamilies.org to find more information on health and nutrition.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: Reducing salt in the diet without sacrificing taste is impossible.

Answer: BUSTED!

Experts tell us to reduce salt (sodium) so that our heart and blood vessels are healthier. Since many of us are used to eating food with lots of added salt this advice often goes unheeded. Here are some simple and practical tips to get you started:

1. Go slow! Don’t start out with an “all or nothing” approach. Reduce your salt intake gradually. My personal experience with eating low-sodium foods was when my father was diagnosed with high blood pressure. This meant the whole family had to change our eating habits. After a period of time, we got used to it. Now when I eat something very salty, it isn’t enjoyable.
   
   
2. Look for lower salt alternatives when buying processed food like tomato sauce. Use herbs and spices instead of salt to enhance the flavor of your food. You can also lower the salt in some processed food like canned beans by draining and rinsing before using.
   
   
3. Choose and prepare fresh foods for yourself. Often, the more a food is processed, the more sodium it will contain (unless it is made with less or no salt). Instead of buying pre-cooked chicken breast with seasonings added, cook your own. If you prepare it yourself, you will have control over what goes in it.

Visit the MissouriFamilies website to learn more about how decreasing your salt intake can decrease your blood pressure.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Nuts are too fattening to be part of a healthy diet.

Answer: BUSTED!

Nuts are a gold mine of nutrition and should be part of a healthy diet. In 2003 the FDA approved walnuts for a “qualified health claim” stating that walnuts may reduce the risk of heart disease. Since then other nuts have been added including pistachios, almonds, hazelnuts, pecans, peanuts and pine nuts.

Ways nuts promote heart health:

• Nuts contain L-arginine, an amino acid that helps make nitric oxide. Nitric oxide is an enzyme released in the arteries that relaxes the blood vessels.
• Nuts contain good fats like mono and polyunsaturated fats. These fats help decrease inflammation, lower bad cholesterol and are anti-thrombogenic (reduces your risk of developing blood clots).
• Nuts contain plant sterols and soluble fiber that bind with cholesterol and prevent its absorption in the intestines.
• Nuts contain vitamin E, an antioxidant that stops the production of free radicals.
• Nuts are among dietary plants with the highest content of antioxidants!

Ways nuts promote healthy weight:

• Nuts contain fiber, fat and protein. All contribute to the feeling of satiety.
• Nuts contain oleoylethanolamide, an appetite-suppressing compound found in tree nuts.
• Nuts contain a variety of B vitamins and minerals that all work together to help promote healthy metabolism.

Nuts are calorie dense. You only need a 1/4 cup or a handful to get the nutritional benefits without exceeding your calorie needs. To help with portion control, avoid eating salted nuts. Salted foods promote over-eating and excessive salt isn’t good for your arteries, even if you don’t have high blood pressure. Use nuts as a topper on salad, yogurt or cereal to help control portion size. You can also portion nuts into snack-size bags.

For information on selection and storage of nuts, review Harvest to Health: Nuts on the MissouriFamilies website.

Go ahead and GO NUTS!!

Contributors: Mary Keels, Dietetic Intern, MDHSS & Denise Schmitz, M.A., R.D., MU Extension Nutrition & Health Education Specialist, schmitzda@missouri.edu

Myth: Enriched grains are as good for my heart as whole grains.

Answer: Busted!

Enriched grains do provide you with some B vitamins, iron and carbohydrates, but they have not been proven to be as successful in helping your heart as whole grains have been. Whole grains help your heart by clearing out plaque that may be in your arteries. This plaque is typically known as blood cholesterol. Whole grains also help reduce the risk of cardiovascular disease due to the soluble fiber in the whole grains. A study that was reported in the Tufts University’s Health and Nutrition Letter, showed that by “eating an average of one additional serving of whole grain per day, participants (14,000 people in four different communities in the USA) were 7 percent less likely to suffer heart failure (a condition where the heart can’t pump enough blood to meet the body’s needs) over the course of the (13 year) study.”

Foods with whole grains are fairly easy to find. You want to make sure that the first ingredient listed on the food package by the Nutrition Label indicates “whole grain” or “whole wheat.” The MyPlate website suggests that at least half of the grains we eat should be whole grains.

The ingredients list on your food package will list the ingredients in order based on what is used most (by weight) in that food item. You want to find the word “whole” in front of any grain ingredient that is in the food item, or look for the “100% Whole Grain” stamp on the front of the package. If the words “enriched” or “fortified” are in front of the word “grain” then you will know that the food is not a whole grain item, but in fact a processed grain. A whole grain product includes all three parts of the original grain: bran, germ and endosperm. Together, these three parts provide fiber, vitamins and minerals. The enriched grain product does not contain the bran or germ. So, the next time that you’re purchasing food, try choosing the whole grain foods in order to help protect your heart.

Additional health and nutrition information can be found at MissouriFamilies.org.

Contributors: TeNeal Minks, Dietetic Intern, MO DHSS; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5854

Myth: I need to lower my blood cholesterol, so I should stop eating foods with dietary cholesterol like seafood and meat.

Answer: Busted!

Although cholesterol is found in seafood and meat, new research has shown that dietary cholesterol has little effect on increasing blood cholesterol. However, saturated fats and trans fats play a major role in raising blood cholesterol. Saturated fats are typically solid at room temperature, such as butter, coconut oil, fat in cheese and the fat you can see in meat. Trans fats are most often found in processed foods, packaged snack foods, some margarines and deep-fried foods. Thankfully, some food manufacturers have recently started decreasing the amount of trans fats used in processed foods.

To have the biggest impact on lowering your blood cholesterol, make changes in your diet and look for foods that have “0 grams of saturated fat” and “0 grams of trans fat” on the nutrition facts panel. Although some meats are a source of saturated fat, there are plenty of lean sources such as chicken without the skin, turkey without the skin, and any cut of meat with the word “loin” in it (for example, tenderloin, short loin, sirloin, top loin, etc.).

If you’re over the age of 20, make sure to have your cholesterol numbers checked at least every five years, and more often if you have a family history.

Visit the MissouriFamilies website for more information about nutrition and health.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: If I want to keep my cholesterol low, I should avoid whole eggs.

Answer: Busted!

New research shows that the cholesterol present in eggs has little if any affect on your blood cholesterol.

Eggs have a lot of cholesterol located in the yolk. The average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat.

It was once thought the cholesterol present in eggs would go straight to your bloodstream and then into your arteries. This is not so according to recent scientific research. For most people, only a small amount of the cholesterol in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.

If you like eggs, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or using pourable egg whites or yolk-free egg substitutes.

For more information about healthy eating, visit http://missourifamilies.org/.

Contributor: James E. Meyer, Nutrition and Health Education Specialist, University of Missouri Extension, meyerje@missouri.edu

Myth: Eating margarine instead of butter will keep my cholesterol down.

Answer: Busted!

Choosing margarine over butter will not automatically lower your cholesterol. From a fat and calorie standpoint, butter and margarine are the same with about 35 calories and four grams of fat per teaspoon. Both are primarily fat; only the source differs. Butter contains more saturated fat than most margarine. Because margarine is made from vegetable oil, it has no cholesterol, but the stick margarine is high in trans fats.

For a spread with less saturated fat and minimal or no trans fat, buy soft or liquid margarine. Whipped versions of butter or margarine have less fat per tablespoon too. Reduced fat margarine is also available but is not suitable for cooking.

Whether you prefer the taste of butter or margarine, enjoy in small portions. For margarine, choose liquid or tub, rather than stick. These tips can help you make the right choice.

To keep your cholesterol at healthy levels, eat plenty of vegetables, fruits, whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week and fat-free or 1 percent dairy products and adopt other healthy lifestyle habits.

Myth: My diet is heart healthy because its low-fat, so I don’t have to pay attention to sodium.

Answer: Busted!

Sodium affects our risk for heart disease. The American Heart Association recommends getting less than 2300 mg of sodium per day- only about 1 teaspoon of salt. Most Americans get about 3436 mg of sodium daily – about 1 1/2 teaspoons of salt.
High-sodium diets are linked to high blood pressure, heart disease and stroke. A recent study found that if Americans reduced their sodium intake by 1200 mg per day (about 1/2 a teaspoon) it could decrease the number of heart attacks by 54,000 to 99,000 per year!

Reducing sodium is more than just putting down the salt shaker. In fact, most of the sodium we eat is hidden in processed foods that are canned, frozen, or pre-packaged. Rely less on convenience foods and you can control how much sodium you eat. One can of soup can have more sodium than you need in an entire day. Make your own soup with low-sodium chicken broth and fresh vegetables. Freeze the leftovers in individual containers for later.

Other tips for reducing your sodium intake:
- Use herbs and spices to flavor your foods instead of salt
- Choose fresh or frozen vegetables instead of canned
- Limit salty snacks such as pretzels and potato chips
- Buy low- or reduced-sodium versions of foods when possible
- Prepare foods from scratch: Try making your own salad dressing with vinegar and oil
- Read nutrition labels

For more information about lowering you sodium intake check out missourifamilies.org

Myth: “Cholesterol free” foods are heart healthy.

Answer: Busted!

Almost everyone knows that it is a good idea to limit foods high in cholesterol. The food companies know this as well and that is why they are selling numerous products labeled “cholesterol free”. However, many products labeled “cholesterol free” may still be high in the artery clogging saturated fats and trans-fats and may not be heart healthy. Saturated fats and transfats will raise your blood cholesterol levels. Limiting how much saturated fats and trans fats you eat is one of the most important steps you can take to reduce your blood cholesterol and lower your risk of heart disease.

So, even if a label boasts “cholesterol-free”, read the Nutrition Facts Label carefully to help you choose foods that are heart healthy. Eating more fruits and vegetables, whole grains, nuts, legumes, lean meats and fish is always healthier for you. Don’t be persuaded by misleading advertising.

Myth: I am thin and I exercise. So, heart disease is no threat to me. Right?

Answer: Wrong!

It doesn't matter what shape you are in, you can still be at risk for heart disease. Sometimes, being thin can carry a false sense of security. No one can look at you say if you are healthy or not. Even your own doctor may not know how much physical activity you get every day or the amount of colorful fruits and vegetables you are eating.

Even if you don't fit the typical profile, speak to your doctor about heart disease. Ask to have your blood profile taken. This will tell you your HDL, LDL, total cholesterol, and other numbers. The test will tell you what range you fall into such as normal, below, or above normal. In many cases you may feel healthy but have high cholesterol. This is one of the many reasons to have your blood profile done. These numbers will help you determine where you can start making changes to become healthier. Have a blood profile done at least yearly.


For more information on cholesterol, visit The American Heart Association.

Myth: I won’t have to worry about heart disease until I’m much older.

Answer: Busted!

Although heart disease occurs most frequently in middle aged adults, research shows that it does not spare the young either. In fact, according to a recent study, one in five American teens has unhealthy cholesterol levels, a major risk factor for heart disease. Eating a variety of nutritious foods daily can reduce your risk of heart disease later in life.

To get you started, aim for:

• Fruits and vegetables: At least 4.5 cups a day.
• Fish (preferably oily fish, like salmon, trout, herring): At least two 3.5-ounces a week.
• Fiber-rich whole grains: At list three 1-ounce-equivalents a day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup cooked pasta or rice.
• Sodium: Less than 1,500 mg a day. (Hint: 1 teaspoon salt = 2, 300 mg sodium).
• Sugar-sweetened beverages: No more that 450 calories (36 ounces) a week.
• Nuts, legumes and seeds: At least four 1-ounce equivalents a week. One ounce equivalent is about 1/4 cup cooked beans, 1/2 ounce nuts or seeds.
• Processed meats, such as bacon, sausage, hot dogs: No more than two 3-ounce equivalents a week.

In addition, get at least 150 minutes of moderate aerobic activity - like brisk walking - every week or 75 minutes of vigorous activity - like jogging - every week. Remember, even small changes can make a big difference in living a better life.