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


• 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


• 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


• 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


• 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


• 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.


• 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


• 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


• 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


• 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

http://www.choosemyplate.gov/food-groups/

http://www.choosemyplate.gov/food-groups/

http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html




• 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

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

Documents