Healthy Heart Eating

Read this booklet to learn:

• what healthy heart eating is

• how a registered dietitian can help

• how to choose the right balance of foods

• how much and what types of foods to choose

Use the information in this booklet with instructions and help from a Registered Dietitian.

Information for patients and families

Please visit the UHN Patient Education website for more health information: www.uhnpatienteducation.ca© 2015 University Health Network. All rights reserved. This information is to be used for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis or treatment. Please consult your health care provider for advice about a specific medical condition. A single copy of these materials may be reprinted for non-commercial personal use only.

Author: Dietitians of University Health NetworkRevised: 03/2015Form: D-5461

UHN

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What is healthy heart eating?Healthy heart eating is part of a healthy lifestyle. Eating foods from the different food groups and including more plant based foods can improve your heart health.

Thisincludeseatingfoodsthatarehighinfibre,lowinsodium(salt)andhealthyfats.

How can a registered dietitian help?Registered dietitians can provide you with reliable information about healthy heart eating.UniversityHealthNetwork(UHN)dietitianscanmeetwithyoutotalkabout your nutrition whether you are staying in the hospital or at an appointment.

Talk with a dietitian if:• yourdoctorhasprescribeda1.5gram(1500milligrams)to2gram

(2000milligrams)diet• you have lost your appetite • you have lost weight because of your illness• youhavehighcholesterol,highbloodpressureorhighbloodsugar

Your registered dietitian (RD) at UHN:

Name:

Date:

Dietitian:

Phone number:

Tofindaregistereddietitianinyourcommunity,youcancontact:

Dietitians of CanadaPhone:4165960857Website: www.dietitians.ca

Eat Right OntarioWebsite: www.eatrightontario.ca

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Follow this guide for healthy heart eating:

� Use the information in Eating Well with Canada’s Food Guide to help youplanyourmeals.Youcanfindthisinformationat:Website: www.healthcanada.gc.ca/foodguideEnjoy different foods from the 4 food groups:

• Vegetables and Fruit • Grain Products • Milk and Alternatives • Meats and Alternatives

Include at least 3 of the 4 food groups at each meal

� Eat healthy fats that come from plants.

• Chooseunsaturatedfatssuchasolive,canola,cornandsunfloweroils.• Limit the amount of saturated fat you eat. This fat is in all animal

products(meats)andmostdairyproducts.Theexceptionsarepalmandcoconut oils. These fats come from plants but are high in saturated fat.

• Limit the amount of trans fat you eat. This fat is in shortening or bakedgoodsyoubuyfromthestore,anddeepfriedfoods.

� Choose milk products that are low fat. Chooseskimor1%milk,lowfatyogurtandlowerfatcheeses.

� Choose high fibre foods more often. • Choose whole grain breads and cereals.• Eatmorelegumesandlentils(forexamplekidneybeans,chickpeas,

redandgreenlentils)• Eat more vegetables and fruits.

� Reduce foods that are high in cholesterol. • Limit to no more than 2 egg yolks each week.• Limittheamountofshrimp,squid,andorganmeatsyoueat.

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� Avoid foods that are high in sodium (salt).Alltypesofsalthavesodium.Thisincludestablesalt,seasalt,koshersalt,garlicsalt,celerysaltandothertypesofsalt.

• Trytohavenomorethan1500milligramsto2300milligramsofsodium a day. Check the Nutrition Facts food label on foods. Choosefoodsthathavelessthan10%or250milligramsofsodiumper serving.

• Try to read food labels because some foods thatyoumaynotexpectcanbehighinsodium.

• Replace your salt shaker with pepper or other herbs and spices.

• Reduce the amount of salt you use in cooking and baking.

• Limitsaltyfoodssuchasbacon,cannedfoods,andsaltysnackfoods(potatochips,Frenchfries,popcorn,pretzels).

• Saucesandcondimentssuchassoysauce,chilisauce,ketchupandmustardarehighinsodium.Useherbmixeswithnosaltadded(suchasMrs.Dash®,McCormick's®,David's®blendofherbsandspices),freshordriedherbs,spices,vinegarsorlemonjuiceforflavourinstead.

• Avoidfoodsthatlistmonosodiumglutamate(MSG)inthe ingredient list.

• Avoidfoodsthatarepickledorsmokedsuchasdillpickles,relishes,orsmokedorpickledfish.

• Avoidherbmixesthathavepotassiumchloride,asaltsubstitute.

• Restaurant meals are often higher in salt. Choose carefully from the menu! Try to eat at home more often.

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� Choose proteins like fish, poultry (chicken or turkey) and lean cuts of meat.

• Bake,broil,BBQ,roastormicrowaveyourmeatsonaracksofatdrips off.

• Trim any fat from meat and remove skin from poultry before cooking.

� Eat fish twice a week. • FishisasourceofOmega3fattyacids,which

lowers your risk of heart disease. • Fishsuchassalmon,haddock,sardines,herring

and lake trout are good sources of omega 3.

� Eat other high protein foods such as beans, lentils and tofu more often.Theseareexcellentsourcesoffibreandarelowinsaturatedfatandsodium.

� Eat less sugar and other sweets.Reducehowmuchsugar,honey,jamorsyrupyoueat.Savecakes,desserts,and baked goods for special occasions.

� Talk to your doctor about how much alcohol is safe for you. Drinking alcohol can:

• affecthowwellcertainmedicines(likewarfarin)work• increasetriglyceridelevels(fatsinyourblood).Avoiddrinking

alcohol if your triglyceride levels are already high.• raise blood pressure• cause damage to your liver and nerves• affect your blood sugar control• cause irregular heart beat

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How do I include a balanced meal?

Start with 1/2 a plate of vegetables. Theycan be:

• freshorcookedfromfrozen• stir-frys or salads • homemade vegetable soups

Add 1/4 plate of grain products or starchy vegetables. They can include:

• rice,potatoorcorn• whole-wheatpasta,noodlesor

couscouskasha,quinoa,bulgur, or barley

• whole-grainbreadorflatbread

Add 1/4 plate of meat or other high protein foods. These may include:

• fish• skinless chicken and lean meats• legumes or lentils• soyproducts(tofu,lowsodium

versions of soy-based vegetarian products,tempeh)

To complete your meal, add fruit and low fat milk or yogurt.

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How much and which types of foods should I choose?The amount of food you need depends on:

• whether you are male or female• your age• bodysize• how active you are

Usetheguidestartingonthenextpagetohelpyoupickfoodsthatarelowinsaturatedandtransfat,highinfibreandlowinsalt.

This symbol means a food is high in salt.

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Vegetables and fruits – 7 to 10 servings each dayVegetablesandfruitareanexcellentsourceofvitaminsandminerals. They are also low in fat.Ahalfplateofvegetablesisagoodsourceoffibreandwillhelp to keep you full. Fruitisagreatdessertchoice,andit’sasnackthat’seasyto take anywhere you go.

Best choicesExamplesof1serving:

Choose less often

• 125millilitres(1/2cup)freshorfrozenvegetables

• 250millilitres(1cup)salad

• buttered,creamedordeepfriedvegetables

• canned vegetables(exceptlowsodium)

• 1pieceoffreshfruit(small)• 125millilitres(1/2cup)mixedfruit• 250millilitres(1cup)berries• 125millilitres(1/2cup)canned

unsweetened fruit

• all fruit juice or fruit drinks• V8®juice,tomatojuice,

Clamato® juice• canned fruits in heavy syrup• coconut,coconutmilk

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Grain products and starchy vegetables – 6 to 8 servings each dayGrain products and starchy vegetables provide your body with energy. They arealsoagoodsourceoffibre.At least half of the grain products you eat each day should be wholegrain.Eatavarietyofwholegrainssuchasbarley,brownrice,oatsandwhole-grainbreads.

Best choicesExamplesof1serving:

Choose less often

• 1sliceofwholegrain,ryeor pumpernickel bread

• 1/2 whole wheat pita• 1/4 whole wheat bagel• 1/2 whole wheat chapati or roti• 1/2wholewheatmatza• 1/2 whole wheat tortilla• 1/2 whole wheat hamburger bun or

kaiser • 1/2wholewheatEnglishmuffin

• white bread • salted crackers,eggbread,cheese

rolls,croissants• storeboughtcakes,muffins,

doughnuts,danishes,waffles,orpancakes

• store bought breading products (forexampleShake'NBake®)

• potato chips,cornchips,tortillachips

• 250millilitres(1cup)of homemadesoupmadewithbeans,lentils,barleyandvegetables

• canned,packagedordriedsoups

• 2to4wholewheat,lowfat crackerssuchasRyvita,Wasaorhighfibreflatbreads

• storeboughtcookies,highfatcrackers

• 125millilitres(1/2cup)ofstarchyvegetablessuchascorn,sweetpotato,yam,cassava

• 1 small or 1/2 a medium potato

• creamed corn• frozenFrenchfries

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Grain products and starchy vegetables – 6 to 8 servings each day(continued)

Best choicesExamplesof1serving:

Choose less often

Cereals: Check the Nutrition Facts label and choose cereals with 4 grams offibreormore.Forexample:• 75millilitres(1/3cup)Kellogg’s

Bran Buds with Psyllium® or All Bran

• 190millilitres(3/4cup)cookedoatmeal or Red River®

• 175millilitres(2/3cup) Post Shredded Wheat®

• cornflakes,RiceKrispies®,highsugarcereals(forexample,FruitLoops)

125millilitres(1/2cup)cookedgrainsandpasta,forexample:• brown or wild rice • whole-wheat pasta • kasha• barley• bulgur• quinoa

• pre-seasoned rice and pasta productssuchasUncleBen’sReadyRice®orKnorrPastaSides®

• eggpasta,friednoodles• dried soup noodles(forexample

Mr.Noodles®)

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Milk products – 2 to 3 low fat servings each dayMilkproductsareanexcellentsourceofcalciumandvitaminD.Ifyoudonotdrinkmilk,chooseunflavoured soy drinks with added calcium and vitamin D.

Best choicesExamplesof1serving:

Choose less often

• 250millilitres(1cup)skimor 1% milk

• 250millilitres(1cup) calcium-fortifiedplainsoybeverage

• 75millilitres(1/3cup)skimmilkpowder

• 125millilitres(1/2cup)evaporatedskim milk

• wholemilk,2%milk, chocolate milk

• goat milk• regularcream,lightcream,sour

cream,whippingcream• evaporatedwholemilk,condensed

milk

• 175millilitres(3/4cup)yogurt (1%milkfatorless)

• yogurt with more than 1% milk fat

• 1ounce(30grams)ofskimmilkcheese(lessthan8%milkfat)

• 125millilitres(1/2cup)lowfatcottage cheese

• 125millilitres(1/2cup)lowfatricotta cheese

• processed cheese,full-fatcheese,cheese spreads

• 125millilitres(1/2cup)frozen yogurt

• regularicecream,1%icemilk• no sugar added ice-cream• coffeewhitener,desserttopping

1%

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Meat and other high protein foods – 2 to 3 servings each dayThese foods are a good source of iron and protein. Choosebeans,lentilsandtofumoreoften.FishisanexcellentsourceofOmega-3fattyacids.Choosefishatleasttwiceeachweek.

Best choicesExamplesof1serving:

Choose less often

• 75gramscookedweightor 125millilitres(1/2cup)freshorfrozenfishsuchaschar,herring,mackerel,salmon,sardinesandtrout

• 75gramscookedweightor 125millilitres(1/2cup)shellfishsuchascrab,mussels,oystersandscallops

• 50millilitres(1/4cup)cannedsalmonortuna(packedinwater).

• shrimp,squid,cannedfishpackedin oil

• battered,friedorcreamedfishorsquid

• smoked/saltedorpickledfishandcanned sardines

• 75gramscookedweight(orsizeofadeckofcards)poultrylikechicken,leangroundchicken,turkey or Cornish hen

• duck,goose,poultryskin• prebasted poultry

• 75gramscookedweight(orsizeofadeckofcards)leancutsofbeef,extra-leangroundbeef,veal,lamb,pork,rabbit,orvenison.

• sandwichmeat,backbacon,ham,sausages,hotdogs,orsalami

• organmeats,spareribs

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Meat and other high protein foods – 2 to 3 servings each day(continued)

Best choicesExamplesof1serving:

Choose less often

• 2eggs(maximumof2yolksperweek)

• egg whites • 100millilitres(1/2cup)of

eggsubstitute(equals2eggs)

• 150grams(or1/4to1/3block)offirmtofu

• 150gramsof"lower-sodiumversions"ofsoy-basedproductslikeveggieburgers,soygroundround

• 150gramssoycheeseortempeh

• 175millilitres(3/4cup)cookedlentils,soybeans,chickpeas,navybeans or kidney beans

• canned beans(unlessrinsedwell)

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Fats and oils – no more than 2 to 3 tablespoons (30 to 45 millilitres) a day

Unsaturated fats are a good source of essential fatty acids and vitamins. Limiting saturated fat and trans fat reduces your risk of heart disease. Use the Nutrition Facts food label to choose itemsthathavelessthan10%DailyValuefromsaturatedand trans fat.Many processed and deep fried foods are high in fat. Choose these foods less often.

Best choicesExamplesof1serving:

Choose less often

• 5millilitres(1teaspoon)canola,olive,corn,safflower,soybean,andsunfloweroils

• lard,suet,shortening,hydrogenatedvegetable oils

• tropical oils such as palm oil or coconut oil

• 5millilitres(1teaspoon) non-hydrogenated and low in saturated fat margarine

• 10millilitres(2teaspoons)lightmargarine

• butter,partiallyhydrogenated margarine or hydrogenated margarine

• 15millilitres(1tablespoon) homemade salad dressing made with best choice oils or store bought regular salad dressings

• 30millilitres(2tablespoons) calorie reduced or low fat salad dressings

• more than 1 tablespoon of regular salad dressing

• full fat salad dressing that has cream,cheese,orbaconinthe ingredients

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Fats and oils – no more than 2 to 3 tablespoons (30 to 45 millilitres) a day

(continued)

Best choicesExamplesof1serving:

Choose less often

• 7millilitres(1/2tablespoon)peanutbutter,almondbutter

• 15millilitres(1tablespoon)lightpeanut butter

• peanut butter made with hydrogenated oil

• unsaltednutsandseeds:8almonds,4walnuthalves,10peanuts(choosedryroastedorintheshell)

• 1 tablespoon shelled or 3tablespoonsunshelledsunflowerseeds

• chocolatecoatednuts,nutsroastedinhydrogenatedoils,saltednuts

• 7millilitres(1/2tablespoon)regular mayonnaise and mayonnaise type dressings

• 15millilitres(1tablespoon)lightregular mayonnaise and light mayonnaise type dressings

• 1/6 of a medium avocado