Moderation incorporates all foods into a beneficial lifestyle

A high-fiber diet curbs hunger, a dietitian says.
By TRACEY D'ASTOLFO
VINDICATOR CORRESPONDENT
Moderation is the key to a heart-healthy diet, according to Marie Roller of Liberty, a registered licensed dietitian.
"Everything is good in moderation," she said. "You can eat chocolate cream pie if you want as long as you don't eat the whole thing. If you like steak, then you have a little steak, just not a 16-ounce steak. A heart-healthy diet needs to be low-fat, not no-fat. You want to look at cutting your fats down, and exercise is really important, too. It's not just one thing that will make you healthier, but a combination of things."
Roller said she does not use oil at all when cooking, only cooking spray. She suggests using water when cooking meats such as sausage on the stove. She also said eating a high-fiber diet is good for curbing appetite.
"Try to eat a high-fiber diet because it fills you up if you have a salad, vegetables and whole-grain foods," she said.
Curbing salt
As for salt, Roller said moderation is again the key.
"You don't have to go saltless, but don't use your salt shaker. If you have a heart condition, you have to watch high-salt foods like sausage, bacon, ham," she said.
The American Heart Association suggests choosing fresh or frozen foods to limit sodium intake; eating unsalted nuts or seeds, dried beans, peas and lentils; and limiting salty snacks such as chips and pretzels. Avoid adding salt and canned vegetables to homemade dishes, they advise, and choose unsalted, fat-free broths, bouillon or soups. Use spices and herbs to enhance the taste of your food.
When shopping for food, it's important to read labels and ingredient lists and choose foods low in saturated fat, trans fat, cholesterol and sodium.
The AHA recommends looking for items displaying its heart-check logo, a white check mark in a red heart.