3 Things Your Food Log Can Tell You About Your Heart Health

While you may have been initially drawn to our app for calorie counting purposes, there’s actually a ton of data you can gather from your daily logging that could help with your overall health.  And it’s not always about finding things you’re doing wrong.  Sometimes it’s about learning what you’re doing right.  

The more you know, the better you can communicate with your medical providers to get the care you need.  This month we’re focused on helping you better understand the health of your heart.

Here are three values our dietitian recommends taking a look at in the Lose It! App to support a stronger heart:

1. Sodium

Sodium, aka salt, is a big one when it comes to heart health.  Too much salt in your diet may lead to high blood pressure.  Of course, there are always other factors that may impact your blood pressure like age, activity level, medical conditions, and family history.  

The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium per day with an ultimate goal of decreasing sodium to no more than 1500 milligrams (mg) per day.

If your weekly average is higher than you’d like it to be, try aiming for 600 milligrams (mg) of sodium or less per meal and about 200 milligrams (mg) or less per snack.  If you need specific product recommendations, set up an appointment with a registered dietitian who can go into more detail about your nutritional needs.

2. Saturated Fat

Saturated fat, which are fats that are generally solid at room temperature, impacts your cholesterol levels.  A high level of LDL cholesterol in your blood over time raises your risk of heart disease and stroke.  Similar to sodium, there are additional factors that may impact your lab values, but taking a look at your diet is a great place to start.

The American Heart Association recommends no more than 5% to 6% of your daily calories come from saturated fat.  If you consume 2000 calories per day, this is equivalent to 120 calories or 13 grams of saturated fat daily.

Saturated fat can add up quickly, so it’s best to educate yourself on which foods in your diet contain the highest amounts.  As a reminder, fruits and vegetables contain no fat or saturated fat and can be a good swap when you’re trying to lower your values. Looking for help incorporating more fruits and veggies? We did a gadget round-up.

3. Fiber

Generally speaking, this is a value where the more, the better.  Certain types of fiber, like soluble fiber, are beneficial in keeping your cholesterol levels lower by forming a gel in your body when consumed.  While the app won’t break down soluble vs. insoluble fiber, you can take a look at your total intake and assess it from there.  

If you’re someone with a specific medical condition, especially a gastrointestinal condition, then follow the advice of your doctor in regard to fiber, as you may need to stay on the lower end. 

The Academy of Nutrition and Dietetics recommends 25 grams of fiber per day for women and 38 grams of fiber per day for men.

When increasing your fiber, it’s best to focus on food sources first instead of supplements.  Then make sure you are gradually increasing each week to give your body time to adjust to avoid excess bloating.

 

The Bottom Line

Sodium, saturated fat, and fiber are three great values to keep an eye on in the Lose It! app when you’re hoping to improve your heart health.  As always, check with your medical provider for more tailored recommendations.  If you need help with products or food choices, a registered dietitian would be a great resource for you.