best heart healthy foods

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Best Heart Healthy Foods Beth Kalicki Heli J. Roy, PhD, MBA, RD Pennington Biomedical Research Center 6/11/2010 Pennington Biomedical Research Center

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Best Heart Healthy Foods. Beth Kalicki Heli J. Roy, PhD, MBA, RD Pennington Biomedical Research Center. What do heart healthy foods have in common?. Heart healthy foods are low in fat and cholesterol, they are high in fiber and they have a lot of phytonutrients. They are wholesome foods. - PowerPoint PPT Presentation

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Page 1: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Best Heart Healthy Foods

Beth KalickiHeli J. Roy, PhD, MBA, RDPennington Biomedical Research Center

6/11/2010

Page 2: Best  Heart Healthy Foods

Pennington Biomedical Research Center

What do heart healthy foods have in common?

• Heart healthy foods are low in fat and cholesterol, they are high in fiber and they have a lot of phytonutrients.

• They are wholesome foods.• Most are from the vegetable kingdom.

6/11/2010

Page 3: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Salmon, Trout and Tuna

Rich in Omega-3 fatty acids, Folate,

and Niacin

Cold Water Fish

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Page 4: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Flaxseed

Rich in Omega-3 fatty

acids, fiber, and phytoestrogens

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Page 5: Best  Heart Healthy Foods

Pennington Biomedical Research Center

OatmealRich in

Soluble Fiber, Magnesium, Potassium,

Folate, Niacin, Calcium, and

Omega-3 fatty acids

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Page 6: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Black Beans &Kidney Beans

Rich in Iron, Zinc, Thiamin, Folate, Magnesium, and

Soluble fiber.

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Page 7: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Almonds & Walnuts Rich in Potassium,

Phosphorus, Magnesium,

Vitamin E, Folate, Fiber, Omega-3 fatty

acids, Polyunsaturated fatty acids, and Phytosterols.

Nuts

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Page 8: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Red Wine

Rich in Catechins and

Resveratrol (flavonoids)

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Page 9: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Tofu & Soy Milk Rich in Niacin, Folate, Calcium,

Magnesium, Potassium,

Isoflavones, and Phytoestrogens

Soy

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Page 10: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Brown Rice

Rich in B-complex

Vitamins, Fiber, Niacin,

Magnesium, and Fiber.

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Page 11: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Blueberries Rich in Beta Carotene,

Lutein, Anthocyanin, Ellagic Acid, Vitamin C,

Folate, Calcium, Magnesium,

Potassium, and Fiber.

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Page 12: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Green VegetablesRich in Beta-

Carotene, Lutein, Vitamin C,

Vitamin E, Folate, Magnesium, Potassium,

Calcium, and Fiber.

Asparagus, Broccoli, Spinach

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Page 13: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Yellow and Orange Vegetables and Fruits

Rich in Alpha and Beta-Carotene, Beta-

Cryptoxanthin, Vitamins A, C, and E,

Lutein, B-Complex Vitamins, Folate,

Calcium, Magnesium, and Potassium.

and Fiber.

Carrots, Cantaloupe, Sweet Potatoes, Oranges, Acorn Squash, Papaya

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Page 14: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Red Bell PeppersRich in Beta-

Carotene, Lutein, B-Complex Vitamins,

Folate, Potassium, and

Fiber.6/11/2010

Page 15: Best  Heart Healthy Foods

Pennington Biomedical Research Center

TomatoesRich in Alpha-Carotene, Beta-

Carotene, Lycopene,

Lutein, Vitamin C, Potassium,

Folate, and Fiber.

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Page 16: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Dark Chocolate

Rich in Resveratrol and Cocoa Phenols

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Page 17: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Tea

Rich in Catechins and

Flavonols.

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Page 18: Best  Heart Healthy Foods

Pennington Biomedical Research Center

American Heart Association Recommendations

• 6 oz of cooked lean meat, poultry, fish, or seafood a day.

• < 2,300 mg of sodium per day. • At least 25 to 30 grams of fiber in your daily

diet.• Consume fish at least twice a week.

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Page 19: Best  Heart Healthy Foods

Pennington Biomedical Research Center

FIBERExamples of Soluble Fiber:

Oat branOatmealBeansPeasRice branBarleyCitrus fruitsStrawberries Apple Pulp

Examples of Insoluble Fiber:Whole wheat breadsWheat cerealsWheat branCabbageBeetsCarrotsBrussels’ SproutsTurnipsCauliflowerApple skin

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Page 20: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Facts About the Meat You Eat

Choose the leanest cuts of meat.Beef: sirloin, chuck, loin and round.Pork: loin chops, tenderloinLamb: leg, arm, loin

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Page 21: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Key Terms to Remember when

Shopping for Food.

1.“Free”2.“Very Low” and “Low”3.“Reduced” or “Less”

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Page 22: Best  Heart Healthy Foods

Pennington Biomedical Research Center

• Minimize the intake of whole fat dairy products, such as butter and whole milk or 2% full fat dairy products.

• Cholesterol should be less than 300 mg daily.• Use low fat cooking methods: baking, broiling,

grilling, or boiling, rather than breading and frying.

• Use liquid vegetable oil and soft margarine in place of hard margarine or shortening.

Healthy Living Guidelines

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Page 23: Best  Heart Healthy Foods

Pennington Biomedical Research Center

SeafoodNutsWhole GrainsTomatoesRed-Orange VegetablesBerries and CherriesCruciferous VegetablesGreensDry Beans and LentilsGreen Tea

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Page 24: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Green Leafy VegetablesDairy ProductsLean Red MeatWhole GrainsGreen TeaOrange Fruits and VegetablesSeafoodBerries and CherriesCruciferous VegetablesNuts

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Page 25: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Things to remember

The less processed that a food is, the better that it is for you.

Whole grains, beans, legumes, nuts, fatty fish, and teas offer complex heart protective phytonutrients.

It is easier to stick to a heart healthy diet when there is variety.

Fresh produce have phytochemicals that remove free radicals, offering protection against chronic diseases.

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Page 26: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Things to remember

Unsaturated fats within foods do not increase blood cholesterol as saturated and trans fats do, but they still should contribute calories.

Beverages and foods with added sugars may actually increase the desire for more sweets.

Foods low in salt reduce the risk for high blood pressure.

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Page 27: Best  Heart Healthy Foods

Pennington Biomedical Research Center

Pennington Biomedical Research CenterAuthors: Beth A. Kalicki

Heli J. Roy, PhD, RD, MBADivision of Education

Phillip Brantley, PhD, DirectorPennington Biomedical Research CenterClaude Bouchard, PhD, Executive Director

PBRC 20106/11/2010

Page 28: Best  Heart Healthy Foods

Pennington Biomedical Research Center

The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission:To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

About Pennington

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Page 29: Best  Heart Healthy Foods

Pennington Biomedical Research Center

References1. Adams MR. et. al. A Diet Rich in Green and Yellow Vegetables Inhibits

Atherosclerosis in Mice. J Nutr. 136:1886-1889, July 2006.

2. American Heart Association. (2009). Make Healthy Food Choices. Healthy Lifestyle. Retrieved August 11, 2009,from http://www.americanheart.org/print_presenter.jhtml;jsessionid=0N1DWVLFRLCUUCQF

3. Davis, Jeanie. (2007). 25 Top Heart Healthy Foods. Health and Cooking. Retrieved August 11, 2009, fromhttp://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods?print=true

4. Zelman, Kathleen. (2005). Build these five heart healthy foods into your daily diet for taste and better health. Heart Disease Health Center. Retrieved August 11, 2009, from

http://www.webmd.com/heart-disease/features-5-heart- healthy-foods?print=true

5. Journal of the American Medical Association, Nov. 27, 2002.

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