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Myth No. 1: A low fat diet prevents heart disease

No, not necessarily. It is true that a diet high in saturated fat, the artery-clogging, heart-stopping fat derived from animal sources like meat, dairy and processed foods enormously increases your risk for heart disease. People say to me, “Yeah, but that is the good stuff.” Hold fast! If you love red meat, consider eating it only once a week, tops. Also, chill out on the butter! There are other types of fat that actually are good for your heart, and I’m not talking about margarine. When eaten in moderation, heart-healthy fats, such monounsaturated fats (almonds, olive oil and avocados) and polyunsaturated fats (salmon, walnuts and sunflower seeds) can help decrease levels of bad cholesterol (LDL). They also decrease your risk for heart disease while increasing your good cholesterol (HDL).

Myth No. 2: A low-cholesterol diet prevents heart disease

This is partially true, but not the whole truth. While it is true that high blood cholesterol is a major risk factor for heart disease, your physical activity, age, and gender also affect cholesterol levels. Saturated fat from meat, dairy and processed foods, and dietary cholesterol, are all culprits of raising blood cholesterol. Most importantly, please note that when reading nutrition facts on a food label, the total grams of saturated fat is more relevant, as it increases your blood cholesterol more than the total grams of dietary cholesterol.

Myth No. 3: If I do not eat any sugar, my diabetes will be controlled

The concept seems correct, but there is more to it. People with diabetes don’t have to cut added sugars completely out of their diet. In fact, those that say they do not eat a lot of sugar, do not realize that they are eating too much. Added sugar is hidden in 90 percent of processed foods. Here are a few examples: baked beans, barbecue sauce, Wheat Thins, pasta sauce, ketchup, flavored yogurt, flavored rice, canned chili, ready made meals and 100 percent fruit juices. Even spices contain sugar. “Yeah, but that is the good stuff.” Not sure? Take a look at the ingredient list, not the nutrition facts. Also, added sugar is inevitably consumed if you are dining out most anywhere other than the Beautiful Rainbow café, located inside the Gadsden Public Library. (#friendlydietitianplug). However, here is the deal: Sugar abstinence does not work for very long. Instead of thinking you need to be anti-sugar, try cleaning up your processed food consumption and keep your true sweet treats, like cookies, cake, candy and other baked goodies, to once a week, maximum. Be mindful that fruit, vegetables, low-fat dairy, legumes and whole grains contain quality carbohydrates that become glucose (blood sugar) upon digestion. Eaten in moderation, these wholesome food groups provide quality carbohydrate fuel for your body.

Myth No. 4: Salt does not matter, only saturated fat does

Nope! Salt does matter, and by consuming less salt and sodium, you help reduce your blood pressure. High blood pressure, known as hypertension, is a silent killer. It is a major risk factor for heart attacks. The American Heart Association reports that a reduced sodium intake decreases the risk of death from heart disease. The AHA recommends less than 2,300 mg of salt/d which equates to 1 teaspoon of added salt per day. If you are dining out, eating fast food or living on a lot of processed foods, regardless of whether its marketed as “healthy,” you most likely are consuming two to three times that amount.

Source: Diabetes and heart disease diet myths debunked

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.