EAT FOR YOUR HEART'S SAKE

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Study shows that eating just one high-calorie meal increases stress on the
heart

Joanne YAP
joanne@mediacorp.com.sg

That bowl of laksa rich in coconut milk and the plate of char kway teow
fried with lard are both meals that can cause stress on one's heart. A new
study by researchers at The Cleveland Clinic in Ohio has found that a
single high-calorie meal is sufficient to strain the arteries of the
heart.

Having a meal that is high in saturated fats was shown to reduce the
ability of HDL-cholesterol (good cholesterol) to protect against clogged
arteries. Researcher and cardiologist of The Cleveland Clinic, Dr Stephen
J Nicholls, said: "This study helps to explain the mechanisms by which
saturated fat supports formation of plaques in the arterial wall, and we
know these plaques are the major cause of heart attack and stroke."

Conversely, the study also found that a meal high in polyunsaturated fats
found in foods like salmon and sunflower oil is beneficial in protecting
the arteries against a build-up of plaque.

According to Marvellina Husni and Traves Chang, dietitians at the
Singapore General Hospital, the American Heart Association recommends
limiting the amount of saturated fats to less than 7 per cent of one's
total daily calories. Fats also take a longer time to be expelled from the
body.

Ms Husni explained: "An average meal with a proper serving size of rice,
vegetables and lean meat or fish generally spends about two to five hours
in the stomach, another four to five hours in the small intestine and
between five and 25 hours in the large intestine.

The chemical process varies somewhat for different kinds of food.

"Fat by itself tends to delay the stomach from emptying. A meal that
consists of higher amount of fat may take longer for digestion."

So, if you have to snack on a bag of chips for example, dietitians advise
sharing the fats. "Potato chips are high in total fat, saturated fat and
sodium. Eating a whole bag by yourself will reduce the benefit of eating
healthily the rest of the day. You can still incorporate potato chips in
your diet by making a healthier choice such as choosing baked chips and
watching the amount consumed," said Chang.

Another small study of 14 healthy adults published in the Journal of the
American College of Cardiology, found that three hours after participants
were fed a single meal high in saturated fats, the inner linings of blood
vessels in the participants showed a decreased ability to expand, thus
affecting blood flow.

Within six hours after the fatty meal, the ability of HDL-cholesterol to
prevent inflammation (which is one of the causes of arterial plaque
build-up) was weakened. However, when participants were fed a
polyunsaturated-rich meal on a separate occasion, the protective quality
of HDL-cholesterol in their bodies was increased. Fewer inflammatory
agents were also found in the arteries.

Dr Nicholls said: "The consumption of a single meal containing a high
level of saturated fat is associated with impairment of a normal
protective property of HDL. In contrast, consumption of a meal high in
polyunsaturated fat results in HDL that is more protective."

The dietitians were also of the opinion that poor eating habits and a
high-fat diet contribute to one's risk of contracting diseases like
cancer.

Husni said: "In research studies conducted on diseases such as cancer and
type two diabetes, lifestyle, genetic predisposition, ethnicity, gender,
environment, and poor eating habits that include a high intake of total
fat and or saturated fat and an excessive calorie intake leading to
obesity, were all found to be contributory factors."

And as with all things, moderation is key. She advised: "Eating a variety
of foods in moderate amounts is the best way to control the fat, saturated
fat and cholesterol in your diet. It is not necessary to shy away from
foods that we enjoy eating."