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Heart Healthy Diet
Heart Healthy Diet
SADIA SHAUKATDietetic Inter 2012
SADIA SHAUKATDietetic Inter 2012
IMPORTANCEIMPORTANCE
• Heart disease is No.1 cause of death in Americans
• A healthy diet and lifestyle are best weapons in fight against heart disease
• They can reduce three of major risk factors for heart disease:– High blood cholesterol– Excess body weight– High blood pressure
Life’s simple 7Life’s simple 7
• AHA identifies 7 health & behavior factors that can impact health and quality of life:1. Don’t smoke
2. Maintain a healthy weight
3. Engage in regular physical activity
4. Eat a healthy diet
5. Manage blood pressure
6. Take charge of cholesterol
7. Keep blood sugar, or glucose, at healthy levels
Desirable cholesterol levelDesirable cholesterol level
• Blood lipid levels provide a good measure of heart health– Cholesterol
• Produced by liver• In diet from animal foods• insulate nerves, form cell membranes& make
hormones• Too much cholesterol in the blood can build up
in the arteries
Desirable cholesterol levelDesirable cholesterol level
– Lipoproteins: Fat & cholesterol with protein• LDL- “Bad cholesterol” can build up on the
walls of arteries• HDL- “good Cholesterol” help remove the
cholesterol from the arteries – Triglycerides
• Fat in the blood is in the form of triglycerides• High levels of triglycerides are associated with
increase blood cholesterol levels
Nutrients & blood cholesterolNutrients & blood cholesterol
• Total fat– Limit fat intake to 25%-35% of total calories– Choose heart healthy fats more often
• Saturated fat– Less than 7% of total calories (10-20g/day)– Increases blood cholesterol levels especially bad
cholesterol– Animal sources: fatty meat, poultry skin, bacon,
sausage, hot dogs, dairy products made from whole milk, butter, lard
– Plant sources: palm & palm kernel oil, coconut oil, cocoa butter, shortening, hydrogenated fats
Nutrients & blood cholesterolNutrients & blood cholesterol
• Trans fats– Made by process called hydrogenation – Zero or as low as possible– Added to products to increase there shelf life– Raises total & bad cholesterol, may lower good
cholesterol– Foods with hydrogenated oil in the ingredients list
contain trans fats– Sources: stick margarine, shortening, some fried
foods, commercially prepared crackers & cookies
Nutrients & blood cholesterolNutrients & blood cholesterol
• Cholesterol– Intake should be less than 200 mg/day – Found only in animal products– Sources: egg yolk, fatty meats, dairy products
with whole milk, shrimp, lobster & crab
Nutrients & blood cholesterolNutrients & blood cholesterol
• Polyunsaturated fats– Up to 10% of calories– Can reduce total blood cholesterol but also
decreases HDLs– sources: safflower, sunflower, soybeans, corn oil,
cottonseed oil
• Monounsaturated fats– Up to 20% of total calories– Reduces blood cholesterol– Increase HDLs– Sources: canola oil, peanut oil, avocado, olive oil,
nuts
Nutrients & blood cholesterolNutrients & blood cholesterol
• Omega-3 – Cardio protective: interfere with blood clotting,
stimulate production of nitric oxide, lower blood pressure, triglyceride levels, risk of heart attack and stroke.
– Consume fish high in omega-3 twice a week – Studies shown that eating fish is associated with
decreased CVD risk– Sources: salmon, tuna, mackerel, sardines,
flaxseeds and walnut
Nutrients & blood cholesterolNutrients & blood cholesterol
• Fiber– Heart disease risk decreases as fiber intake
increases– Soluble fiber helps to lower cholesterol– Recommended intake for fiber is 25g-30g per day– Food sources: fruits, vegetables, whole grain,
high fiber cereal, oat meal, legumes & beans.
Nutrients & blood cholesterolNutrients & blood cholesterol
• Plant sterols & stanols– Naturally occurring substance found in plants that
compete with cholesterol for absorption and help low cholesterol level
– 2g per day divided over 2-3 meals– Sources: margarine spread made with esterified
plant sterols, fortified orange juice.
Don’t add unwanted calories to your eating plan
Nutrients & blood cholesterolNutrients & blood cholesterol
• Antioxidants – Help lower risk of heart disease– Include variety of colorful fruits and vegetables– Sources: fruits, vegetables, garlic, whole grain,
nuts, red wine, purple grape juice, black or green tea, dark chocolate or cocoa
Nutrients & blood cholesterolNutrients & blood cholesterol
• Soy products– Soybeans are high in protein– Substitute soy foods instead of meat & cheese,
which can be higher in saturated fat– Eating 25g soy protein per day may improve
heart health– ½ cup edamame + a soy burger + ¼ cup roasted
soy nuts– Sources: soy beans, soy nuts, miso, tempeh,
tofu, soy butter, soy milk, soy burger
Desirable blood pressureDesirable blood pressure
• There are several ways to lower blood pressure and lighten the load on heart– A healthy weight is less work for heart– Include plenty of fruits & vegetables & – Include 3 servings of low fat dairy– Exercise; a strong heart muscle lowers blood
pressure– Relax: try to reduce stress – Limit salt intake to 1500mg per day
Sodium 1500 mg per day
High intake can raises the chance of high blood pressure, stroke, heart failure
• Food high in sodium– Processed meats– Salted, smocked, pickled, & canned fish– Regular canned vegetables & vegetable juice– Food processed in brine– Frozen dinners– Cheese products– Commercial soups– Snack items– Seasoned salt & sauces
Desirable blood pressureDesirable blood pressure
Aim for Healthy weight Aim for Healthy weight
• Healthy weight is crucial for good health• Associated with healthy blood lipid levels,
lowers the risk of heart diseases, diabetes & some cancers
• Decreasing as little as 5% can significantly reduce the risk for heart disease & stroke
• Healthy weight? BMI & waist measurement• DIET and EXERCISE both are important to
achieve healthy weight
Overall healthy dietOverall healthy diet
• Choose a variety of foods • Include all food groups• Grain group- make half your grains whole• Fruits & vegetables- include variety of
colorful fruits & vegetables• Milk & dairy- include low fat calcium rich
foods• Meat & beans- include low fat meats• Fats & oils- limit fat saturated & trans fat
Overall healthy dietOverall healthy diet
• http://www.choosemyplate.gov/food-groups/
• Super tracker http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html
• Go meals• My fitness pal• Mediterranean food pyramid
Overall healthy dietOverall healthy diet
• Low incidences of CHD in Mediterranean's
• Can reduce recurrent CVD by 50% -70%
• Main source of fats is Olive Oil
• High in MUFA’s (replace butter with olive oil)
• Diet emphasis fruits & vegetables
• Linollenic acid (flax, canola oil), Nuts & seeds
• Red wine
Heart Healthy Label Heart Healthy Label
Source: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp
Heart Healthy ShoppingHeart Healthy Shopping
• Plan meals ahead &Use shopping list• Do not go hungry for shopping• for food that do not have a lot of added ingredients
such as salt, sugar or fats• Learn your goal for fat, calories & sodium• Use food labels to help make choices• Start with fruits & vegetables• Choose bread & cereals that are made from whole
grain & are high in fiber• Pick low fat or non fat dairy• Look for protein that is low in saturated fat & sodium
& high in fiber
Heart healthy cookingHeart healthy cooking
• Choose recipes that use whole grain flour when baking
• Reduce amount of sugar in recipes• Add dry beans & lentils in soups• Take the skin off of poultry• Bake, broil, roast, stew or stir fry lean meats, fish &
poultry• Cook ground meat and then drain off fat• Use oil spray • Use healthier oils• Season foods with herbs, spices, garlic, onions,
peppers& lemon
Heart Healthy Eating out Heart Healthy Eating out
• Choose steamed, broiled, baked or roasted foods instead of fried, crispy, scalloped, pan fried, buttered, creamed
• Ask for sauces, salad dressing, & condiments on the side
• Drink water instead of soda• Be careful at salad bar• Split the dessert• Use milk with your coffee instead of heavy
cream
AHA recommendations AHA recommendations
• Balance calories intake & physical activity to achieve & maintain a healthy body weight
• Consume a diet rich in vegetables & fruits• Choose whole grain, high fiber foods• Consume fish especially oily fish, at least twice a
week• Choose a diet low in fat, saturated fat, trans &
cholesterol• Minimize your intake of beverages & foods with
added sugar• Choose & prepare food with little or no salt• If you consume alcohol, do so in modertaion
ANY QUESTIONSANY QUESTIONS