Is the hype about functional foods justified?

Although there is no consensus on the exact definition, they are usually understood to be: any fresh or processed food that has a health-promoting or disease preventing property, beyond just the basic function of supplying nutrients. This means that not only do these foods provide us with nourishment, but their individual ingredients promote health and may help prevent chronic conditions like heart disease, high blood pressure or cancer. It is based on the concept of “food as medicine”.

What kinds of functional foods are heart healthy?

Functional foods range from fruits, vegetables, whole-grains, fortified or enhanced foods/beverages and some dietary supplements.

Vegetables and fruit provide fibre, vitamins, minerals and phytochemicals that help lower the risk of heart disease and stroke (cardiovascular disease). Eat a variety of at least 5 a day. Fresh, frozen or canned are fine, but without high calorie sauces or added salt and sugars. Whole vegetables and fruit are better than juices as they contain fibre.

Whole-grain foods contain fibre that helps lower cholesterol. At least half of grain intake should be from whole-grains (like whole-wheat products, oats, rye, barley, corn or brown rice.

Nuts and seeds have monounsaturated fats which may improve your cholesterol levels if they replace saturated fats. Eat moderate portions of nuts and seeds in place of less healthy fats – as found in fatty meats. Good examples are: walnuts, almonds, peanuts and sunflower seeds.

Legumes contain fibre that can help control blood sugar levels and lower LDL (bad) cholesterol. Increase fibre intake by eating beans, peas and lentils.

Fish (especially oily fish) is rich in omega-3 fats that help lower the risk of cardiovascular disease. Eat oily fish (like mackerel, herring, pilchards, sardines, salmon or tuna) at least twice a week. Note that oily fish does not mean that it is fried or canned in oil (rather grill, steam, braai or use fish canned in water).

Dairy products contain calcium, potassium, magnesium and B vitamins that may all contribute to reduced blood pressure and protect against cardiovascular disease. Have at least 2-3 portions of fat-free or low-fat dairy products per day.

Margarine enriched with plant sterols prevents cholesterol absorption and may lower LDL cholesterol by up to 15%. For those needing to lower cholesterol, 4 – 5 tsp may be required per day. To obtain the cholesterol lowering effect, it is important that the margarine replaces saturated or hydrogenated fats (e.g. butter, lard, dripping or hard margarine) and that it is not taken in addition to these saturated fats.

Should you wise up about some functional foods?

With the increasing development of novel functional foods and the appearance of new and exciting products on the supermarket shelves, it may be sensible to ask your dietician for advice before making any decisions. Here is the low-down on some controversial functional foods:

Omega-3 enriched eggs: if you don’t eat fish, this may be an alternative source of omega-3 fats. Bear in mind though, that eggs are cholesterol rich. Also, instead of frying, rather use non-stick sprays, boil or poach them.

Fish oil or omega-3 supplements: if you don’t fancy fish, omega-3 enriched eggs or breads, supplementation may be an alternative. This should however, only be done under your physician’s care (as it may prolong bleeding time). Recommendations are 1g EPA & DHA per day if there is documented coronary heart disease or 2 - 4g EPA & DHA per day if there is hypertriglyceridaemia – provided as capsules in consultation with your physician or dietician.

Cocoa or chocolate: contains flavones and proanthocyanidins that MAY reduce the risk of cardiovascular disease.  Be careful of high fat chocolates loaded with added sugars – rather choose a few blocks of dark chocolate as an occasional treat BUT avoid it if you are overweight.

Soya proteins: new evidence shows that soya protein is only beneficial in reducing LDL (bad) cholesterol if they replace animal and dairy products in the diet. So if you don’t enjoy soya products – it is not necessary to eat it. Just make sure that you eat lean animal products and low-fat or fat-free dairy products instead.

Remember:

That no single food is a ‘magic bullet’ for good health and that eating excessive quantities of any food is not recommended. Functional foods can be incorporated into a balanced diet – the key is moderation and variety. Foods such as vegetables, fruit, nuts, seeds, legumes, grains and oily fish are safe to consume as part of a healthy diet. Another tip to help shoppers identify products that are good and healthy is to choose foods with the Heart Mark!

Written by Erika Ketterer, Dietician at The Heart and Stroke Foundation SA