nutrition and heart health janet m. de jesus, ms, rd national heart, lung, and blood institute...
DESCRIPTION
Are you at risk for heart disease? Risk factors you can change: Overweight High blood pressure High blood cholesterol Diabetes Physical inactivity Cigarette smoking Risk factors you can’t change: Age (45 or older for men or 55 or older for women) Family History Father or brother with heart disease before age 55 Mother or sister with heart disease before age 65TRANSCRIPT
Nutrition and Heart HealthNutrition and Heart Health
Janet M. de Jesus, MS, RD
National Heart, Lung, and Blood Institute Division for the Application of Research Discoveries
ObjectivesObjectives
• Learn the risk factors for heart disease
• Learn how good nutrition can decrease your heart disease risk factors.
Are you at risk for heart disease?Are you at risk for heart disease?
Risk factors you can change:
• Overweight• High blood pressure• High blood cholesterol• Diabetes• Physical inactivity• Cigarette smoking
Risk factors you can’t change:• Age (45 or older for men or
55 or older for women)
• Family History• Father or brother with heart
disease before age 55• Mother or sister with heart
disease before age 65
Alarming Trends in Health of the U.S.Alarming Trends in Health of the U.S.
199820071990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS,BRFSS, 1990, 1998, 20071990, 1998, 2007
(*BMI (*BMI 30, or about 30 lbs. overweight for 5’4” person)30, or about 30 lbs. overweight for 5’4” person)
Percentage of U.S. Children and Percentage of U.S. Children and Adolescents Who Are Overweight*Adolescents Who Are Overweight*
>95th percentile for BMI by age and sex based on 2000 CDC BMI-for-age growth charts **Data are from 1963-65 for children 6-11 years of age and from 1966-70 for adolescents 12-17 years of ageSource: National Center for Health Statistics
4 4
7
16
1917
5
17 17.6
15
11
5
17
6
02468
101214161820
1963-65;1966-70
1971-1974
1976-1980
1988-1994
1999-2000
2001-2002
2003-2004
2003-2006
Ages 6-11
Ages 12-19
Why the Increase?Why the Increase?• Multiple causes
• Lifestyle, environment, and genes• Calories ≠ physical activity= imbalance
• More calories consumed• Larger food portions and sizes• Eating out more often• Increases in soda, pizza, and candy
consumption
• Fewer calories being used up • Declines in physically activity• Increases screen time
Nutrition tips for weight control/lossNutrition tips for weight control/loss
• Don’t drink your calories• Decrease eating out-bring your lunch• Read nutrition facts labels• Keep a food journal of what you eat• Eat small meals through out the day• Eat slower- savor and enjoy each bite
If you drink one regular soda (12 oz can) every day for a year...
How much weight would one lose in a year after switching from regular soda to water or calorie-free beverages?
5 lb bag 5 lb bag5 lb bag 5 lb bag5 lb bag 5 lb bag
How much sugar is that in a year?
About 15.5 pounds**Based on 150 calories for an average can of soda.
30 pounds of sugar
8 oz 12 oz 16 oz 20 oz 34 oz
Courtesy of Dr. Kelly Brownell
Tips for eating outTips for eating out
• Order an appetizer or only eat half the entree
• Avoid buffets• Don’t be afraid to ask for substitutions• Share an entree with a friend• Order salads with dressing on the side
0
10
20
30
40
50
60
70
1970-74 1975-79 1980-84 1985-89 1990-94 1995-99
Introduction of New Larger PortionsIntroduction of New Larger Portions
Young & Nestle. AJPH,92:246, 2002
Dinner plate diameter 25% larger in 2000 vs. 1990
Do you know how portions have changed Do you know how portions have changed in the last 20 years?in the last 20 years?
http://hin.nhlbi.nih.gov/portion/
Turkey SandwichTurkey Sandwich
20 Years Ago Today
320 calories
Calorie Difference: 500 calories
How many calories are in this turkey sandwich?
820 calories
*Based on 130 pound person
How long would you have to biketo burn up 500 calories?How to burn 500 calories:Bike for 1 hour and 25 minutes
Courtesy of Dr. Kelly Brownell
The Nutrition Facts Label
Tips to control blood cholesterolTips to control blood cholesterol
• Decrease saturated fat, trans fat, and cholesterol
• Increase soluble fiber• Keep a healthy weight• Be physically active
Be Heart Smart: Watch your saturated fat
Food lower in saturated fatFood lower in saturated fat
Decrease trans fatDecrease trans fat
www.badfatsbrothers.com
Increase soluble fiberIncrease soluble fiber
Tips to prevent or control high blood Tips to prevent or control high blood pressurepressure• Decrease sodium intake• Limit alcohol• Watch your weight• Take your medicines
Tips to reducing Salt and Sodium:Tips to reducing Salt and Sodium:
• Buy fresh or frozen vegetables for snacks instead of chips or crackers.
• If you used canned products, look for no-salt-added versions.
• Choose fewer processed and canned foods like hot dogs, sausage, bacon, and lunch meat.
• Season foods with herbs and seasonings instead of salt.
• Take the salt-shaker off of the table.
• Eat more meals at home.
Sodium in Packaged mealsSodium in Packaged meals
Sodium in restaurants Sodium in restaurants
Grocery shopping for heart healthGrocery shopping for heart health
• Shop the perimeter of the store• Buy fruits and vegetables when they are
in season• Plan weekly meals• Shop with a list• Look for sales• Shop on a full stomach
Be physically active
New Physical Activity GuidelinesNew Physical Activity Guidelines
• Children- 1 hr a day- moderate or vigorous
• Adults- 2.5 hr a week- moderate 1hr 15 min vigorous
Thanks for your time!Thanks for your time!
www.nhlbi.nih.gov
Learn more about heart disease risk.