heart healthy diet sadia shaukat dietetic inter 2012 sadia shaukat dietetic inter 2012

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