Tag Archives: heart burn

Heartburn: Turning down the heat

Do you ever experience a burning sensation in your chest, especially when lying down after a meal? You’re not alone! In fact, 7 to 8% of the population experiences this discomfort, which is a symptom of acid reflux disease commonly called heartburn.

Normally, a valve at the junction between your esophagus and your stomach opens to let food pass through and then closes again. But if the valve opens too frequently, or does not create a proper seal upon shutting, the acidic contents of the stomach can flow back into the esophagus. That’s when you feel pain radiating from your upper abdomen toward your throat.

Occasional heartburn may not be cause for alarm, but chronic acid reflux can have serious consequences, like increasing your risk of developing esophageal cancer. Persistent or worsening symptoms should be brought to your doctor’s attention. 

There are a variety of over-the-counter and prescription drugs that may provide relief, including Tums, Zantac, Pepcid and Prevacid. But, if you’re like me, and you want to minimize medication usage, try making these simple dietary and lifestyle modifications…

1. Avoid common trigger foods, like coffee, alcohol, vinegar, citrus fruits, tomatoes, chocolate, peppermint & spicy dishes.

2. Skip the Big Mac and fries. Large meals, especially those with a high fat content, take a long time to be digested, which raises your chance of feeling the burn from it later.

3. Fight the flab and start a weight loss program if you’re overweight. Abdominal obesity puts pressure on your stomach, forcing stomach contents back into the esophagus.

4. Quit smoking! Cigarettes may actually increase stomach acid production and weaken the function of the valve between the esophagus and the stomach.

5. Stop eating 3 hours before bedtime.  Remaining upright after meals puts gravity to work and keeps food down in the stomach where it belongs.

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Filed under Fats & Oils, Heart Healthy Choices, Medical Conditions, Weight loss

Better than butter?

Q: Is there a difference between butter and margarine?

A: Yes! A quick look at the nutrition facts tells us there is a big difference between butter and margarine! The debate focuses on the types of fat found in these products and stick butter has the most saturated fat per tablespoon (7g), giving it the most unhealthy characteristics.

When it comes to eating a heart healthy diet, you want to minimize intake of artery-clogging trans-fat and saturated fat, both of which can raise your LDL (bad) cholesterol level. Keep trans-fat consumption to a minimum and saturated fat to less than 10% of daily calories. (That’s 20g saturated fat for a daily 2,000 calorie diet!)

Years ago, hard margarines were made with unhealthy hydrogenated oils. Hydrogenation is the process of taking unsaturated (healthier) fats and adding hydrogen atoms to obtain characteristics of a saturated fat. For example, hydrogenated oils are firmer and easier to spread, but this causes the loss of health benefits associated with unsaturated fats. Trans-fatty acids also form during hydrogenation and pose a double risk to heart health by raising LDL (bad) cholesterol AND lowering HDL (good) cholesterol. Thanks to better technology, soft margarines and spreads can now be made from a blend of unhydrogenated oils, such as soybean and canola oils, which are mostly unsaturated and, therefore, more heart healthy than butter.

While whipped butter has less saturated fat per tablespoon that stick butter (see below), soft margarine and spreads are clearly the way to go to save on calories and saturated fat grams! The bottom line? Check the ingredient list to make sure the product is not made with partially hydrogenated oils and look for spreads that are trans-fat free and low in saturated fat!

Butter, stick (1 Tbsp): 100 calories, 11g total fat (7g saturated)

Breakstone’s whipped butter (1 Tbsp): 70 calories, 7g total fat (4.5g saturated)

Land o’ Lakes whipped butter (1 Tbsp): 50 calories, 6g total fat (3.5g saturated)

Land o’ Lakes soft margarine (1 Tbsp): 100 calories, 11g total fat (3g saturated)

Land o’ Lakes Fresh Buttery Taste Spread, soft (1 Tbsp): 70 calories, 8g total fat (2g saturated)

Fleischmann’s Original Soft Spread (1 Tbsp): 70 calories, 8g total fat (1.5g saturated)

I Can’t Believe It’s Not Butter, original soft spread (1 Tbsp): 70 calories, 8g total fat (2g saturated)

*Smart Balance Original Buttery Spread (1 Tbsp): 80 calories, 9g total fat (2.5g saturated)

*Promise buttery spread (1 Tbsp): 80 calories, 8g total fat (1.5g saturated)


*Made with no hydrogenated oils

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Filed under Fats & Oils, Heart Healthy Choices