February 2006: Which dairy foods are part of a heart healthy food plan?

Q: Heart disease runs in my family. How do I know which dairy foods can be part of a heart healthy food plan?

A: Cardiovascular disease is the leading cause of death for both men and women in the United States. Better food habits can help reduce one of the major risk factors for heart attack - high blood cholesterol. Making a few dietary changes diet could improve your heart health today and for the future.

Of the dietary changes possible, limiting intake of saturated and trans fats is the most important step you can take to reduce blood cholesterol levels and lower the risk of coronary artery disease. Of the types of fat - saturated, polyunsaturated, monounsaturated and trans fat - saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels. High blood cholesterol can lead to deposits of plaques (atherosclerosis), which narrow arteries and increase risk of heart attack and stroke.

Dairy products contain mostly saturated fat. Look for low-fat, fat-free or reduced-fat alternatives. Choose skim milk over whole milk, reduced fat cheese, and low-fat or fat-free yogurt and sour cream. Read package labels carefully. Check grams of total fat and saturated fat per serving in various products. Fat-free and low-fat dairy foods provide the same nutritional benefits (protein, calcium, vitamins, and other minerals) but are lower or are without the fat.

Grocery shopping isn't always easy. With so many food product options, it's hard to spot healthful choices without spending a lot of time. The American Heart Association, a trusted source of heart-health information, has set up a classification system called the Food Certification Program. It’s a simple symbol that means a food product is heart-healthy and looks like this:

For this mark to be displayed, a food must pass nutritional guidelines and reviews as well as meet all appropriate governmental regulations. The distinctive heart-check mark on a package is assurance that a food meets criteria for heart-healthy levels of fat, saturated fat and cholesterol for healthy people over age 2. There are numerous cheeses, milk and flavored milks, yogurt and yogurt drinks, as well as other products in the dairy case that have the heart check mark symbol on the package.

The American Heart Association also has several websites to help you make healthy dairy choices including:

• Online Grocery List Builder. Here you can check off each food item bearing the heart-check mark. Search through all the different products and create your printable list and bring it to your local grocery store. There are many dairy brands listed. http://checkmark.heart.org/
• Eating Plan for Healthy Americans. This eating plan from the American Heart Association is based on the latest advice of medical and nutrition experts. There are sections listing the heart healthiest choices from each of the basic food groups; it also includes the number of servings per day from each food group, serving sizes and suggested food choices. The dairy recommendations can be found at: http://www.americanheart.org/presenter.jhtml?identifier=1080

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