Are you Heart Smart?

Objectives

• Understand goals for blood pressure and blood cholesterol.

• State heart healthy foods you can incorporate into your diet.

• State the importance of a heart healthy lifestyle in relationship to chronic disease.

Goal….

Blood Vessel Health

Blood Sugar Blood

Pressure Blood Cholesterol

What’s the connection?

• Imagine your heart pumping syrup (blood

with high amounts of sugar in it) to your whole body through very small vessels (small because of cholesterol build-up and constriction from

high blood pressure).– Tough on the heart– Tough on the blood vessels– Both become damaged

Blood Pressure Goal

Less Than 130/80 mm/hg

Smoking

• Decreases oxygen to the heart. • Increasing blood pressure and heart rate. • Increases blood clotting. • Damages cells that line arteries and other

blood vessels. • 1 pack /day = 2x risk for heart attack

What will it take for you to quit?

Which is the healthy lung?

Strategies to Improve Your Strategies to Improve Your Heart HealthHeart Health

Get 5 fruits or vegetables a day!Get at least 2 servings of Calcium rich foods per day!Read food labels.Easy on the salt and pre packaged foods.Choose, canned, frozen dinners, and processed foods less often.Less eating out.Stay Active!

What do your lab results say?

• Total Cholesterol <200

• HDL >50

• LDL <100

• Triglycerides <150

S a tu ra ted

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U n sa tu ra ted

F A T C H O L E S T E R O L

T yp es o f F a ts in Fo o ds

Sources of Cholesterol and Fat

• Cholesterol(Limit)– Meat

– Cheese

– Egg yolk

– Whole milk

– 2% milk

– Ice cream

– Butter

– Organ Meats

• Saturated Fat (Limit)– Meat, cheese, egg yolk,

butter, whole and 2% milk, ice cream, butter

– Cream Cheese

– Sour Cream

– Palm Oil

– Coconut Oil

– Cocoa Butter

– Hydrogenated Veg. Oil

– Poultry with skin

Fat Content of Favorite Foods

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Unsaturated Fats

• Polyunsaturated (OK)– Safflower Oil

– Sunflower Oil

– Corn Oil

– Soybean Oil

– Sesame Oil

– Walnuts

– Sesame Seeds

• Monounsaturated (GOOD)– Olive Oil

– Canola Oil

– Peanut Oil

– Olives

– Avocados

– Almonds

– Peanuts

– Cashews

– Pecans

Recommendations for FatRecommendations for Fat• FAT IN FOODS:

– <30% of calories from fat = 40-65g per day of fat

• <7% of calories from saturated fat

– Eating less fat may promote weight loss and reduce risk for heart disease

– Aim for 3 grams of total fat per 100 calories for your staple foods

• Serving Size?

• 3 grams of Total Fat per 100 calories

Bottomline

• Exercise is a must for a healthy heart.– Start slowly

• Lots of fruits, vegetables, fish and whole grains.

• Other heart healthy foods like olive oil, dark chocolate, and nuts should be included in your diet.

• Everything in moderation.

Questions?

Get more information from:

http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month.cfm

Presentation by:Angela Manderfeld, MS, RD, CDE, LD

Diabetes Nutrition Consultant

Alaska Native Tribal Health Consortium

Phone (907) 729-1128

Fax (907) 729-1129

 

Mailing Address:

Alaska Native Medical Center (DIA)

4315 Diplomacy Dr.

Anchorage, AK 99508