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Q: It seems overwhelming
to think about what I can eat to address high cholesterol, high
blood pressure and the need to lose weight. Where do I start?
A: Try not to think of this as three separate problems
because many of the adjustments in your lifestyle that address
one problem will end up helping your other concerns as well.
You might start by looking at your physical activity, since getting
at least 30 minutes a day of moderate activity like brisk walking
can bring improvements in all three areas. But don’t let
that seem like an excuse to allow unhealthy eating! Focus on
making relatively unprocessed plant foods the majority of your
eating all through the day. Include vegetables, fruits and whole
grains that are not loaded with sodium or fat in your meals and
snacks. That will add potassium and limit sodium for your blood
pressure, provide fiber with little unhealthy fat for your heart
and let you fill up on fewer calories to make weight control
easier. If you are overweight, dropping even 15 or 20 pounds
can improve blood pressure and blood cholesterol, so cutting
a few hundred calories a day from soft drinks, sweets or excessive
food portions can make a big difference. Start with basic changes
like this and don’t worry about other details – it’s
more important to keep focused on a few steps without getting
sidetracked trying to eat perfectly. The bonus: This lifestyle
will lower your risk of cancer, too! |
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Q: Do smoked salmon
and other smoked fish pose the concern for cancer risk that smoked
meats do?
A: Smoked meat, poultry and seafood are a concern
because they may contain carcinogens called polycyclic aromatic
hydrocarbons (PAHs). When wood or coal burns PAHs form, and food
exposed to the smoke tends to absorb some of the PAHs. Awareness
of this problem is growing, and processors are working on ways
to decrease PAH exposure in smoking. Several years ago, Europe
instituted regulations limiting the PAH content in foods. Recent
studies show that adjustments in the smoking process can reduce
PAH content in smoked fish. However, these practices are not
yet the norm. Furthermore, the content of healthful omega-3 fat
in fish like salmon is substantially lower when smoked than in
the fresh product. Fish offers several nutritional advantages
over red meats, but for now it would be wise to choose the smoked
seafood only occasionally.
Q: How do you serve
the fruit known as "star fruit"? Should it be peeled?
A: Star fruit is named for its shape: Five deep ridges
that run the length of the fruit mean that when you slice it
crosswise to serve, the slices are shaped like stars. Star fruit
don’t require any peeling or seeding; just wash well with
water and slice into those pretty stars, or eat out of hand.
Sliced star fruit is terrific in fruit or vegetable salads or
to accompany most seafood and poultry (either raw or quickly
sautéed). A small-sized fruit (about 3 inches long) gives
about three-quarters of a cup of slices with only 25 calories,
while serving as an excellent source of vitamin C (about 25 milligrams)
and providing 2 grams of fiber. Star fruit has a pleasant crisp
texture and sweet-tart flavor. Narrow ribbed fruits tend to be
more tart, while those with thick fleshy ribs tend to be sweeter.
If the fruit is green, let it ripen at room temperature until
the skin is a glossy yellow and the fruit gives off the full
floral-fruity aroma that lets you know the flavor is at its best.
Once ripe, refrigerate if you plan to keep it more than another
day or two. |
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