What are Functional Foods? Let's talk about this simply.

You must have seen when you go to the supermarket that some margarines, yogurts, and breads are labeled "Heart Healthy." Some milk powder packets and biscuits say "Omega-3 added." Like this, we call foods that have nutrients that are not naturally present in the food but are said to be good for our health "Functional Foods." So today, let's see what these really are, are they good for our bodies, and should we choose them?

Friends of the Heart: Plant Stanols and Sterols

These two names may be new to you. Simply put, these are two compounds that are naturally found in fruits, vegetables, nuts, and seeds. Surprisingly, their structure is very similar to the cholesterol in our bodies.

So what is the benefit to us from this?

Think of it like our digestive system is a road. The cholesterol in the food we eat travels down this road and tries to get into our blood vessels. But, these Plant Stanols and Sterols are like traffic cops . They block the road for those vehicles called cholesterol and stop them from getting into our blood. As a result, cholesterol is deposited inside our blood vessels, clogging them up and reducing the risk of heart disease.

Studies have shown that adding just 2 grams of Plant Stanols or Sterols to your diet per day can reduce your bad cholesterol (LDL) levels by 5% to 15% within a few weeks. If you already use butter or margarine, it might be a good idea to switch to a margarine that has these added. But remember, these also contain fat, so it's not good to use more than the recommended amount .

Fiber - Is it natural? Is it better to add fiber?

Fiber is a naturally occurring substance found in plant foods. Foods rich in fiber include fruits, vegetables, legumes (such as beans, peas, lentils), and whole grains (such as buckwheat, oats, and brown rice).

But now, food manufacturers have created tasteless, artificially made powdered fibers. They are added to foods we would never think of. They are added to some types of bread, sugary cereals, and yogurt. If you look at the label when you buy food, you may see that they are listed as Inulin, Maltodextrin, Polydextrose , or Chicory fiber .

How does fiber help the heart?

Fiber is a great thing that helps lower our cholesterol levels. And if you eat enough fiber, you can reduce your risk of heart disease, type 2 diabetes, and obesity. The problem is that most of us don't get the amount of fiber we need each day.

Therefore, the best thing to do is to add more foods that are naturally high in fiber - that is, greens like kale, plantains, spinach, gotu kola, beans, lentils, chickpeas, oats, sweet potatoes, and cassava - to your diet.

On average, a woman needs about 25 grams of fiber per day, and a man needs about 38 grams.

Omega-3 - Are all Omega-3s the same?

Omega-3s are essential "good" fats for our bodies. They are found mostly in oily fish like salmon, tuna, sardines, and herring. They are also found in smaller amounts in nuts like walnuts, almonds, and flax seeds.

How can you help the heart?

Omega-3s help prevent the buildup of sticky plaque in our blood vessels, which can clog arteries and cause heart attacks and strokes. Omega-3s also help prevent abnormal heart rhythms and reduce triglycerides, a type of bad fat in the blood.

But there is something important we need to know here.

There are three main types of Omega-3: DHA, EPA, and ALA .

• DHA and EPA: These are the two types that are most beneficial for the heart. They are mainly found in oily fish .
• ALA: This is found in plant foods (like flaxseeds, walnuts). Although our bodies can convert this into ALA, DHA, and EPA, it does so in very small amounts.

Now here's the problem. Many of the foods you see in the store that claim to have added Omega-3 - yogurt, margarine, bread, soy milk, eggs, etc. - are actually added to the plant-based form called ALA . So these may not provide the same direct heart health benefits as fish. And sometimes the amount added is very small.

Ultimately, what is the best choice?

Functional foods can sometimes be a good addition to our diet. But the main thing we all need to understand is that no "functional food" can replace a balanced, natural diet.

You should get most of the nutrients you need from whole foods . That means:

• Fresh vegetables and fruits
• Whole grains (buckwheat, oats, bran rice)
• Low-fat milk and dairy foods
• Fish and lean meats
• Legumes such as lentils, chickpeas, and green beans

There is still no clear evidence that the full health benefits of the nutrient complex found in these natural foods can be achieved by eating foods with artificially added nutrients.

If you have heart disease or another health condition, be sure to talk to your doctor before making any major changes to your diet or making any major dietary choices. He or she is the best person to recommend what is best for you.

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