Questions & Answers
1. If a person does not add table salt to food, is it safe to assume that he or she does not consume too much salt in the diet?
Not necessarily, as there is quite a bit of salt in processed foods, fast food and canned foods. If a person consumes mostly freshly prepared foods, such as fresh meats/fish, whole grains, legumes, fruits and vegetables without added salt, then it is likely that his or her diet is low in salt.
2. Is it possible to avoid or control high blood pressure through healthy eating?
Several studies have found that a diet rich in fruits and vegetables may reduce the risk for stroke, high blood pressure, coronary heart disease, type 2 diabetes and even some cancers. The DASH (Dietary Approaches to Stop Hypertension) eating plan, which recommends foods rich in nutrients and low in sodium, has been developed with the support of the National Heart, Lung, and Blood Institute to help lower blood pressure.
3. If a nutrition label lists zero grams of trans fat, does that mean that the product does not contain any trans fat?
Not necessarily. It means that the product contains less than half a gram of trans fat per serving. Read the ingredients as well. If you see “hydrogenated” or “partially hydrogenated” oils or “vegetable shortening” as an ingredient, the product does contain a small amount of trans fat. It is quite likely that if one were to consume multiple servings, he or she could exceed the American Heart Association’s recommended daily limit of no more than 1 percent of one’s total daily calories. For 2,000 calories a day, that amounts to 2 grams or less of trans fat.Some medical experts recommend that we consume no trans fat at all in our diet since it is a leading contributor to heart disease.
4. Since vegetarians don’t eat meat, how do they acquire much needed protein?
There are sources of protein in food other than meat, fish and poultry. Legumes, such as kidney beans and lentils, provide protein, as do dairy and soy products. Tofu, low-fat yogurt and cottage cheese are excellent sources of protein. As a result, vegetarians tend to have diets that include a wider range of different foods.
5. Why are many African Americans deficient in vitamin D?
Vitamin D is found in fortified milk and other dairy products, as well as fish and fortified cereals. It is also known as the “sunshine vitamin” because the body makes it when exposed to ultraviolet rays in sunlight. However, the skin pigments in dark skinned persons impede this process, so that blacks often produce less vitamin D in response to sunlight. Experts recommend 10-15 minutes of strong sunshine on the arms and face at least twice a week to meet the vitamin D needs. Dark-skinned individuals likely need more than this amount to produce adequate amounts of vitamin D.
6. Does a person have to give up sweets and desserts in order to follow a healthy diet?
No. The key to a healthy diet is moderating the amounts of sweets and desserts through portion sizes and a personal guideline for limiting how frequently they are consumed.
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Lisa Michelle Owens, M.D.
Medical Director
Brigham Primary Physicians at
Faulkner Hospital
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