Transcript File

Eating for a
Healthy Heart
Sherri Kramp, RDN, CD
Clinical Dietitian
Nutrition Therapy Department
In a 2012 study, 52% of Americans (that
were polled) believed doing their taxes
was easier than figuring out how to eat
healthy.
Source: DoSomething.org
Healthy Diet Goals
The amount of food you need per day depends on your
personal calorie needs and health status.
• Grains: 6 to 8 servings, with at least half as whole grains.
• Fruits/Vegetables: 4 to 5 cups, in a variety of colors and
types.
• Fat-Free or Low-Fat Dairy: 2 to 3 cups
• Meat: 3 to 6 oz. (cooked) of lean meats, poultry or seafood
• Fish (preferably oily fish): At least two 3.5-ounce
servings a week
• Processed meats: No more than 2 servings a week
• Fats/Oils: 2 to 3 servings per day.
• Nuts/Seeds/Legumes: 3 to 5 servings per week.
• Added Sugars:
• For most women that is about 100 calories (~6 teaspoons)
• For most men that is about 150 calories (~9 teaspoons)
• Sodium: Aim to eat less than 1,500 mg of sodium per
day.
How “Good” Fats Affect Cholesterol Levels
Effects on
Cholesterol
Levels
Sources
Polyunsaturated
Fat
Monounsaturated
Fat
Omega 3
Fatty Acid
Lowers total
cholesterol
Lowers total
cholesterol
Lowers triglycerides
Lowers total cholesterol
Lowers LDL
Lowers LDL
Lowers HDL
safflower oil, corn oil,
soybean oil,
cottonseed oil, and
sesame oil.
Raises HDL*
olive oil, peanut oil,
and canola oil.
Salmon, albacore tuna,
halibut, oysters,
sardines, walnuts, and
flaxseed.
Also added to foods
such as peanut butter,
eggs, tub margarine,
and juice.
*Monounsaturated fats and polyunsaturated fats may only be beneficial when they replace saturated
fatty acids in the diet. Simply adding them to the diet may increase overall dietary fat.
How “Bad” Fats Affect Cholesterol Levels
Effects on
Cholesterol
Levels
Sources
Saturated
Fat
Trans
Fat
Partially
Hydrogenated Oil
Raises total
cholesterol
Raises total
cholesterol
Raises total
cholesterol
Raises LDL
Raises LDL
Raises LDL
Mostly from
animals: fat in
meat, butter,
lard, cheese,
whole milk,
cream.
Some from
plants: coconut
oil, palm oil,
cocoa butter,
hydrogenated
vegetable oil.
Lowers HDL
Lowers HDL
PreLiquid fats
packaged
converted to a
and
solid form via an
processed industrial process
food items.
that adds
hydrogen to an
oil.
Listed as an
ingredient.
Quiz Question
Which types of food raise your total
cholesterol levels?
A. Foods with monounsaturated fat.
B. Foods with partially hydrogenated oil,
saturated, and trans fat.
C. Foods with omega 3 fatty acids.
Answer is B.
Sodium
• Found primarily in processed foods or added in
cooking or at the table.
• Does naturally occur as well.
• The New Recommendations:
• Limit daily sodium intake to 1,500 milligrams per
day (~1/4 teaspoon is 600 mg).
• Choose foods with <300 mg per serving size.
Fiber
• It’s not always about cutting things back when changing
to a heart healthy diet.
• Fiber helps reduce cholesterol and may lower risk of
heart disease, as well as add to your feeling of fullness
and help you eat less.
• Need 20-30 grams per day.
• Fruits and vegetables
• Whole grains
• Flax, Hemp and Chia Seeds
Reading Food Nutrition Labels
Saturated Fat
Should read 2
grams or less per
serving size on the
food label.
Trans Fat
Should read zero on
the food label.
Shopping for Fruits and Vegetables
Buy plenty of fresh/frozen/canned fruits and vegetables.
Stock up on raw vegetables for snacks.
Choose whole fruit over fruit juice.
Be aware that grapefruit, grapefruit juice, pomegranate
and pomegranate juice may interact with cholesterollowering
meds
Shopping for Milk, Cheese, Butter and
Eggs
Select fat-free (skim), 1%, or ½% milk.
Use reduced fat (made with 2% milk) cheese.
Limit egg yolks to 3-4 per week.
Choose soft margarine with 0 grams of trans fat.
Save butter, cream, and ice cream for special occasions.
Shopping for Meat, Poultry, Fish and Nuts
Buy and prepare more fish, such as wild caught salmon,
albacore tuna, and halibut.
Avoid fried meats.
Choose “loin” and “round” cuts of pork and red meat.
Choose light meat (breasts) rather than dark meat (thighs)
when purchasing poultry.
Buy skinless poultry or remove the skin yourself.
Use more meat substitutes, such as dried beans, peas,
lentils or tofu.
Pick up nuts and seeds but remember they tend to be high
in calories so eat them in moderation.
Shopping for Bread and Baked Goods
Choose whole grains such as whole wheat, oats, whole rye,
corn and buckwheat (first ingredient should be a whole
grain).
Remember that store-baked goods are made with egg yolks,
saturated fats and trans fats.
Make your own baked goods with polyunsaturated or
monounsaturated oils, skim milk and egg whites or look for
goods baked with the above.
Choose whole grain breads over high fat breakfast breads
such as apple fritter bread.
Shopping for Oils, Dressings and
Shortenings
Choose canola oil, corn oil, olive oil, safflower oil, sesame
oil, soybean oil and sunflower oil as they are lowest in
saturated and trans fats.
Avoid palm oil, palm kernel oil, coconut oil and cocoa butter
as they are high in saturated fats despite being vegetable
oils.
Use non-stick pans or cooking sprays.
Choose reduced-fat, low-fat or fat-free salad dressings for
use as marinades or dips or to use with salads.
Heart-Check Mark
• The American Heart Association's heart check mark can
allow you to quickly and easily spot heart-healthy foods in
the supermarket.
• This mark signifies that the food meets the American
Heart Association's criteria for saturated fat for healthy
people over age two.
Dining Out
• Try to avoid restaurants that offer all-you-can-eat buffets
or specials.
• If you're familiar with a restaurant’s menu, decide what
you're going to order before you go.
• If the nutrition information is available online use it to
choose before going.
• Look for symbols for heart healthy, low fat or low sodium.
Deciphering the Menu
Words that signify higher in fat
•
•
•
•
•
•
•
•
•
•
•
Fried
Au gratin
Crispy
Scalloped
Pan-fried
Sautéed
Creamed
Stuffed
Breaded
Cheese
Alfredo
Words that signify lower in fat
•
•
•
•
•
•
•
Steamed
Poached
Broiled
Baked
Grilled
Roasted
Blackened
Talking with Your Server
• How is the food prepared or what ingredients does it
contain?
• What kinds of oils are the foods prepared with?
(Look for olive, canola, peanut, corn, and sunflower oils)
• Can the items be prepared to your needs? (Toasted vs Grilled)
• Are smaller portions available?
• Ask for half of the entrée to be put in a go-to box right
away.
• Can I substitute the French fries for applesauce?
Ordering Your Meal
• Avoid before-the-meal “extras”.
• Ask for butter, cream cheese, dressings, sauces and
gravies to be served on the side.
• Avoid high-sodium foods. Key words are pickled, cocktail
sauce, smoked, broth, au jus, soy, and teriyaki.
• Avoid dishes with cheese, sour cream and mayonnaise.
• At salad bars, choose fresh greens and vegetables, fruits,
beans and low-fat or fat-free dressings. Avoid cheeses,
creamy salads, and fruit salads with whipped cream.
• Order just water to drink.
Eating Fast Food
•Pass on “value-size” or “super-size" items.
•Choose a side that is not deep-fried.
•Avoid ordering sandwiches with double meat.
•Avoid adding bacon, mayo or “special” sauces.
•Top with your choice of vegetables and low-fat condiments.
•Try asking for a wheat or whole-grain bun if available.
•Order “no added salt” items.
•Drink water, diet soda or skim milk.
Final Quiz Question
A. <500
B. <400
C. <300
Answer is C
mg of
Choose foods with _____ mg
sodium per serving size.
Recommended Resources
Book Recommendations:
American Dietetic Association Complete Food and Nutrition Guide by Roberta Larson
Duyff
"The Heart-Brain Diet: Essential Nutrition for Healthy Longevity" by the editors of the
Tufts Health and Nutrition Letter.
“The Biggest Loser Complete Calorie Counter” by Cheryl Forberg, RD
Cookbooks:
Healthy Recipes Kids Love by the American Heart Association
The New American Heart Association Cookbook, Seventh Edition by the American
Heart Association
Quick and Healthy Low Fat-Carb Conscious Cooking by Brenda J. Ponichtera, RD
Websites:
www.iuhealth.org/goshen/nutrition
www.heart.org
www.calorieking.com
Free Recipes:
http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html
http://www.fnsusda.gov/fncs-recipe-box
Sources
Academy of Nutrition and Dietetics’ Nutrition Care
Manual, 2014
Academy of Nutrition and Dietetics Association
Evidence Analysis Library
American Heart Association
NHLBI Health Information Center
Tufts University Health & Nutrition Letter
Sherri Kramp, RDN, CD
Clinical Dietitian
Nutrition Therapy Department
574-364-2679