Portion control for responsible nutrition

Natural foods are not automatically safe for the heart, according to an expert of the Department of Science and Technology-Food and Nutrition Research Institute (DoST-FNRI).

Shannen Faye Q. Arevalo, Science Research Specialist II of FNRI, said that some low-fat food products like canned fruits, milk and condiments may have added sugar or salt for flavor, while others lack fiber, vitamins and minerals.

Himalayan salt has more mineral content than table salt, remaining high in sodium. Coconut milk (gata), when consumed often and in large quantities, can negatively impact the heart due to its saturated fat content.

“Make sure to read the food labels and/or nutrition facts on the packaging of food products so you can check if fat was substituted with high amounts of sugar or starch, and if it lacks vitamins and minerals. High amounts of sugar can lead to weight gain and increased heart disease. Choosing the right type of fat matters more than removing fat completely,” Arevalo said.

She emphasized that not all fats are bad for the heart. Good fats called polyunsaturated fat and monounsaturated fat found in plant-based foods, nuts, seeds and seafood are essential in lowering bad cholesterol or low-density lipoprotein (LPL). 

LPL accumulates on artery walls, forming plaque (atherosclerosis) that restricts blood flow, significantly increasing the risk of heart disease, heart attack and stroke, according to the United States’ Center for Disease Control and Prevention. 

“Healthy foods like nuts, olive oil, avocados, and salmon are packed with good fats, but they are also high in calories. Overconsuming them can lead to a calorie surplus, resulting in weight gain, which is a major risk factor for heart disease and stroke,” Arevalo added.

The FNRI specialist advises, “Always focus on the core principle of a healthy diet: Mo-Va-Ba, which stands for moderation, variety and balance. So even when a certain food is considered healthy, eating too much can be harmful to the heart and overall health. Remember, it is all about portion control. Portion control is not about restriction, but rather about ensuring the body receives the nutrients it needs without overloading it,” said Arevalo.

Arevalo advised varying diet in moderation, rather than overindulging in any single food.

There are key nutrients that are important to keep the heart healthy. Arevalo said these include soluble dietary fiber which traps fat because it cannot be absorbed and, in turn, lowers bad cholesterol; Omega-3 fatty acids which helps in lowering triglycerides, blood pressure and risks of heart disease and stroke; potassium which helps the body flush out too much sodium through the urine, hence reducing high blood pressure; and unsaturated fats which are usually from plants and fish.

“Let us remember that the right choice of food is the foundation of having a healthy heart and overall health,” Arevalo said.

With Claire Bernadette A. Mondares