Ask Doctor Cory.

Dear Dr. Cory:

I am nine years old and I want to know if I am a candidate for a heart attack. I do like Granny Smith apples, steamed broccoli, and fresh pears.

Mahya

Los Angeles, California

Dear Mahya:

Unless you have a family history of early heart disease (under the age of fifty) and have heart-unhealthy habits (high fat diet, no exercise, smoking) the chances of you getting heart disease later in life are not high.

You are oft to a great start by eating fresh apples, broccoli, and fresh pears. Pectin, a type of fiber found in pears, apples, and other fruits, helps to decrease cholesterol in your blood.

Your good habits demonstrate that it is never too early to be heart healthy. Most kids your age think heart attacks and high cholesterol (a type of fat found in your blood) are only adult problems. They are not.

Children can begin to develop fat deposits in their arteries (tubes that carry blood). These fat deposits will continue to build up as the children grow. Eventually the deposits will clog and harden the arteries enough to cause a heart attack or stroke.

One of the best ways to prevent heart disease is to increase physical activity and prevent obesity by eating less processed, highly-refined foods that usually have a lot of sugar. Eat fresh, whole foods such as fruits, vegetables, and whole-grain breads and cereals. Whole foods are foods in their natural form that have all their natural nutrients like vitamins, minerals, fiber, and phytochemicals (FI-toe-KEM-e-culs).

Eating Out

Make healthy food choices not only at home but when you eat out.

* Choose fresh foods whenever you can. Go for a low-calorie fresh turkey Subway sandwich or a large salad instead of a high-calorie cheeseburqer and fries. Subway's whole-grain turkey wrap has 190 calories and 6 grams of fat compared to 630 calories and 47 grams of fat in Burger King's Double Whopper with cheese.

* Choose low-fat milk or water to drink. Ask for a twist of lemon with your water for extra flavor.

* Instead of fried foods, like French fries, order a side salad (hold the croutons) or a McDonald's Fruit 'n Yogurt Parfait.

* When asked, "Do you want to supersize it?" just say, "No, thanks. I'm downsizing."

Dear Dr. Cory:

I am only eleven years old, but I weigh 184 pounds. I have tried to lose weight by going on diets, but my diets don't last one day. Help, Dr. Cory. You are my last hope! How can I make these pounds of useless fat go away?

Willy

Toledo, Ohio

Dear Willy:

Congratulations on your determination to get that weight down. It will Day off big, but be prepared for slow, steady progress.

People often eat for reasons other than hunger. Some eat because they're bored or because food gives them comfort. Slow down when you eat and listen when your body tells you that you are full. You don't have to eat everything that is given to you.

Here are some suggestions for helping you reach a healthy weight.

* Eat fresh, whole foods that are low in calories but high in nutrients: fruits, vegetables, and whole-grain breads (like whole-wheat bread), rice, and cereals.

* Drink water often, and eat low-fat dairy products.

* Avoid fried foods, high-fat foods, and soft drinks. They fill you up with a lot of calories, making you feel full and not eat enough of the food you need.

* Stay away from fruit "drinks," "cocktails," "punches," "beverages," and "ades." they are mostly just soft drinks with lots of sugar and no fizz.

* Ask your parents to buy only healthy snacks. Help prepare family meals so you can practice making healthy food choices.

* Kids your age should be physically active at least an hour, hopefully several hours, a day. The activity does not have to be all at once, but can be spread out through the day. Make a game of thinking up new ways to get exercise in regular life. For instance, walking (even fast walking) to and from school, or taking the stairs instead of the elevator, playing in the yard, swimming, skating, jumping rope, riding a bike, playing basketball, even dancing, can all give you exercise. Exercise with a buddy (family or friend) to help get you started and stick with it. Or join a sports club, which usually include all levels of athletes and let you ease into the sport.

* T.V., video, and computer time should be limited to less than two hours a day.

* Check food labels carefully to see how much fat and how many calories you are eating. Best of luck, Willy!

Sincerely,

Cory SerVaas, M.D.