Transcript File - Sadia Shaukat

Heart
Healthy Diet
SADIA SHAUKAT
Dietetic Inter 2012
IMPORTANCE
• 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 7
• AHA identifies 7 health & behavior factors
that can impact health and quality of life:
1.
2.
3.
4.
5.
6.
7.
Don’t smoke
Maintain a healthy weight
Engage in regular physical activity
Eat a healthy diet
Manage blood pressure
Take charge of cholesterol
Keep blood sugar, or glucose, at healthy
levels
Desirable 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 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 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 cholesterol
• Trans fats
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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 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 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
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Up to 20% of total calories
Reduces blood cholesterol
Increase HDLs
Sources: canola oil, peanut oil, avocado, olive oil,
nuts
Nutrients & 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 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 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 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 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 pressure
• There are several ways to lower blood
pressure and lighten the load on heart
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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
Desirable blood pressure
Sodium 1500 mg per day
High intake can raises the chance of high blood pressure,
stroke, heart failure
• Food high in sodium
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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
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 diet
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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 diet
• http://www.choosemyplate.gov/fo
od-groups/
• Super tracker
http://www.choosemyplate.gov/su
pertracker-tools/daily-foodplans.html
• Go meals
• My fitness pal
• Mediterranean food pyramid
Overall 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
Source: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp
Heart 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 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
• 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
• 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 QUESTIONS