Fast food tips

Fast foods are quick and easy substitutes for home cooking. But fast foods are almost always high in
calories, fat, sugar, and salt.

Some restaurants still use hydrogenated vegetable oils for frying. These oils contain trans fats. These
fats increase your risk for heart disease. Some cities have banned or are trying to ban the use of these
fats.

Now, many restaurants are preparing foods using other types of fat. Some offer low-calorie choices
instead.

Even with these changes, it is hard to eat healthy when you eat out often. Many foods are still cooked
with a lot of fat. Many restaurants do not offer any lower-fat foods. Large portions also make it easy to
overeat. And few restaurants offer many fresh fruits and vegetables.

In general, people with high blood pressure, diabetes, and heart disease must be very careful about
eating fast food.

When You Go to a Fast Food Restaurant

Knowing the amount of calories, fat, and salt in fast foods can help you eat healthier. Many restaurants
now offer information about their food. This information is much like the nutrition labels on the food
that you buy. If it is not posted in the restaurant, ask an employee for a copy.

In general, eat at places that offer salads, soups, and vegetables.

With pizza, get less cheese. Also pick low-fat toppings, such as vegetables. You can dab the pizza with a
paper napkin to get rid of a lot of the fat from the cheese.

Healthier sandwiches include regular or junior size lean meats. Adding bacon, cheese, or mayo will
increase the fat and calories. Ask for vegetables instead. Select whole-grain breads or bagels. Croissants
and biscuits have a lot of fat.

If you want a hamburger, get a single meat patty without cheese and sauce. Ask for extra lettuce,
tomatoes, and onions. Limit how many French fries you eat. Ketchup has a lot of calories from sugar. Ask
if you can, substitute a salad for fries.

Look for meat, chicken, and fish that are roasted, grilled, baked, or broiled. Avoid meats that are
breaded or fried. If the dish you order comes with a heavy sauce, ask for it on the side and use just a
small amount.

In your salads, avoid high-fat items. Dressing, bacon bits, and shredded cheese all add fat and calories.
Choose lettuce and assorted vegetables. Select low-fat or fat-free salad dressings, vinegar, or lemon
juice. Ask for salad dressing on the side.

Eat low-fat desserts. A rich dessert can add fun to a well-balanced diet. But eat them only on special
occasions.

Order smaller servings when you can. Split some fast-food items to reduce calories and fat. Ask for a
"doggy bag." You can also leave the extra food on your plate.
Your food choices can teach your children how to eat healthy, too. Choosing a variety of healthy foods
and limiting portion size are key to a healthy diet for anyone.

References

American Heart Association Nutrition Committee; Lichtenstein AH, Appel LJ, Brands M, Carnethon M,
Daniels S, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the
American Heart Association Nutrition Committee. Circulation. 2006 Jul 4;114(1):82-96.

Heimburger DC. Nutrition’s interface with health and disease. In: Goldman L, Schafer AI, eds. Cecil
Medicine. 24th ed. Philadelphia, Pa: Saunders Elsevier; 2011:chap 220.

Mozaffarian D. Nutrition and cardiovascular disease. In: Bonow RO, Mann DL, Zipes DP, LibbyP,
eds.Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Philadelphia, Pa:
Saunders; 2011:chap 48.

Update Date: 9/6/2012

Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department
of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA,
Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.

URL : Medline Plus - http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000105.htm

Dietary fats explained

Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also
harmful to eat too many.

The fats you eat give your body energy that it needs to work properly. During exercise, your body uses
calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories
from fat to keep you going.

You also need fat to keep your skin and hair healthy. Fat aso helps you absorb vitamins A, D, E, and K,
the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you
warm.

The fats your body gets from your food gives your body essential fatty acids called linoleic and linolenic
acid. They are called "essential" because your body cannot make them itself, or work without them.
Your body needs them for brain development, controlling inflammation, and blood clotting.

Fat has 9 calories per gram, more than 2 times the number of calories in carbohydrates and protein,
which each have 4 calories per gram. That is why foods that are high in fat are called "fattening."

All fats are made up of saturated and unsaturated fatty acids. Fats are called saturated or unsaturated
depending on how much of each type of fatty acid they contain.

Types of Fat
Saturated fats raise your LDL ("bad") cholesterol level. High LDL cholesterol puts you at risk for heart
attack, stroke, and other major health problems. You should avoid or limit foods that are high in
saturated fats.

 Keep saturated fats to only 10% of your total daily calories.

 Foods with a lot of saturated fats are animal products, such as butter, cheese, whole milk, ice
cream, cream, and fatty meats.

 Some vegetable oils -- coconut, palm, and palm kernel oils -- also contain saturated fats. These
fats are solid at room temperature.

 A diet high in saturated fat increases cholesterol build up in your arteries (blood vessels).
Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries.

Eating unsaturated fats instead of saturated fats can help lower your LDL cholesterol. Most vegetable
oils that are liquid at room temperature have unsaturated fats. There are 2 kinds of unsaturated fats:

 Mono-unsaturated fats, which include olive and canola oil

 Polyunsaturated fats, which include safflower, sunflower, corn, and soy oil

Trans fatty acids are unhealthy fats that form when vegetable oil hardens in a process called
hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long
time.

Trans fats are also used for cooking in some restaurants. They can raise LDL cholesterol levels in your
blood. They can also lower your HDL ("good") cholesterol levels.

 Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, and
crackers), processed foods, and some margarines.

 You should avoid foods made with hydrogenated and partially hydrogenated oils (such as hard
butter and margarine). They contain high levels of trans-fatty acids.

It is important to read nutrition labels on foods. This will help you know what kinds of fats, and how
much, your food contains.

Talk with your health care provider about how to cut down on how much fat you eat. Your doctor can
refer you to a dietitian who can help you learn more about foods and help you plan a healthy diet. Make
sure you have your cholesterol levels checked according to a schedule your health care provider gives
you.

References

American Heart Association Nutrition Committee; Lichtenstein AH, Appel LJ, Brands M, Carnethon M,
Daniels S, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the
American Heart Association Nutrition Committee. Circulation. 2006 Jul 4;114(1):82-96.

Heimburger DC. Nutrition’s interface with health and disease. In: Goldman L, SchaferAI, eds. Cecil
Medicine. 24th ed.Philadelphia,Pa: Saunders Elsevier; 2011:chap 220.
Mozaffarian D. Nutrition and cardiovascular disease. In: Bonow RO, Mann DL, Zipes DP, LibbyP,
eds.Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Philadelphia, Pa:
Saunders; 2011:chap 48.

Update Date: 9/6/2012

Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department
of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA,
Medical Director, A.D.A.M. Health Solutions, Ebix, Inc

URL : http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm

Cholesterol and lifestyle

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Your body needs cholesterol to work well. But cholesterol levels that are too high can harm you.

Extra cholesterol in your blood builds up inside the walls of your blood vessels. This buildup is called
plaque, or atherosclerosis. Plaque reduces, or even stops, the blood flow. This can cause a heart
attack,stroke, or other serious heart or blood vessel disease.

Your Cholesterol Numbers

Cholesterol is measured in milligrams per deciliter (mg/dL). All men should have their blood cholesterol
levels tested every 5 years, starting at age 35; all women should do the same, starting at age 45. Many
people should have their blood cholesterol levels tested at a younger age, possibly as early as age 20 if
they have risk factors for heart disease. Have your cholesterol checked more often (probably every year)
if you have:

 Diabetes

 Heart disease

 Blood flow problems to your feet or legs

 Had a stroke

A blood cholesterol test measures the level of total cholesterol. This includes both HDL ("good")
cholesterol and LDL ("bad") cholesterol.

Your LDL level is what doctors watch most closely. You want it to be low. If it gets too high, you will need
to treat it.

Treatment includes:

 Eating a healthy diet that can lower your cholesterol

 Losing weight (if you are overweight)

 Exercising
You may also need medicine to lower your cholesterol.

 If you have heart disease or diabetes, your LDL cholesterol should stay below 100 mg/dL.

 If you are at risk for heart disease (even if you do not yet have any heart problems), your LDL
cholesterol should be below 130 mg/dL.

 Almost everyone else may get health benefits from LDL cholesterol that is lower than 160 to 190
mg/dL.

You want your HDL cholesterol to be high.

 For men, it should be above 40 mg/dL.

 For women, it should be above 50 mg/dL.

 Exercise helps raise your HDL cholesterol.

It is still important to eat right, keep a healthy weight, and exercise even if:

 You do not have heart disease or diabetes

 Your cholesterol levels are in the normal range

These healthy habits may help prevent future heart attacks and other health problems.

Eating Right

Eat foods that are naturally low in fat. These include whole grains, fruits, and vegetables. Using low-fat
toppings, sauces, and dressings will help.

Look at food labels. Avoid foods that are high in saturated fat. Eating too much of this type of fat can
lead to heart disease.

 Choose lean protein foods -- soy, fish, skinless chicken, very lean meat, and fat-free or 1% dairy
products.

 Look for the words "hydrogenated" or "partially hydrogenated" and trans fats on food labels. Do
NOT eat foods with these.

 Limit how much fried foods you eat.

 Limit how many prepared baked goods (such as donuts, cookies, and crackers) you eat. They
may contain a lot of fats that are not healthy.

 Eat fewer egg yolks, hard cheeses, whole milk, cream, ice cream, butter, and fatty meats. Eat
smaller portions of meats.

 Use healthy ways to cook fish, chicken, and lean meats, such as broiling, grilling, poaching, and
baking.

Eat foods that are high in fiber. Good fibers to eat are oats, bran, split peas and lentils, beans (such as
kidney, black, and navy beans), some cereals, and brown rice.
Learn how to shop for and cook foods that are healthy for your heart. Learn how to read food labels to
choose healthy foods. Stay away from fast foods, where healthy choices can be hard to find.

See also:

 Butter, margarine, and cooking oils

 Dietary fats explained

 Fast food tips

 How to read food labels

 Mediterranean diet

Getting plenty of exercise will also help. Talk with your doctor about what kind of exercise might be best
for you.

References

American Heart Association Nutrition Committee; Lichtenstein AH, Appel LJ, Brands M, Carnethon M,
Daniels S, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the
American Heart Association Nutrition Committee. Circulation. 2006 Jul 4;114(1):82-96.

Heimburger DC. Nutrition’s interface with health and disease. In: Goldman L, Schafer AI,
eds.CecilMedicine. 24th ed. Philadelphia, Pa: Saunders Elsevier; 2011:chap 220.

Mosca L, et al. Evidence-based guidelines for cardiovascular disease prevention in women: 2011
update.Circulation. 2011;123:1243-1262.

Mozaffarian D. Nutrition and cardiovascular disease. In: Bonow RO, Mann DL, Zipes DP, Libby P,
eds.Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Philadelphia, Pa:
Saunders; 2011:chap 48.

Update Date: 9/6/2012

Updated by: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department
of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA,
Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.

URL : http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000099.htm
 Category BMI range – kg/m2 BMI Prime

Very severely underweight less than 15 less than 0.60

Severely underweight from 15.0 to 16.0 from 0.60 to 0.64

Underweight from 16.0 to 18.5 from 0.64 to 0.74

Normal (healthy weight) from 18.5 to 25 from 0.74 to 1.0

Overweight from 25 to 30 from 1.0 to 1.2

Obese Class I (Moderately obese) from 30 to 35 from 1.2 to 1.4

Obese Class II (Severely obese) from 35 to 40 from 1.4 to 1.5

Obese Class III (Very severely obese) over 40 over 1.5