Cardiovascular Disease Diet & Lifestyle Katherine Tomaino Dietetic Intern Sodexo Allentown Dietetic Internship

Transcription

1 Cardiovascular Disease Diet & Lifestyle Katherine Tomaino Dietetic Intern Sodexo Allentown Dietetic Internship

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3 2 Oreo Cookies = 100 kcal kcal / week kcal / month + 36,400 kcal / year lbs in one year! In 5 years...? In 10 years...??

4 Risk Factors for CVD UNMODIFIABLE MODIFIABLE Age Hypertension Race Cholesterol Gender Excess weight Genetics Diabetes Stress Tobacco / excess alcohol use

5 Hypertension Cholesterol Excess weight Diabetes DIET

6 Healthy Diet Goals Eat MORE Fruits & Vegetables Fish (salmon, trout, herring) Fiber-rich whole grains Nuts, legumes, seeds

7 Healthy Diet Goals Eat LESS Sodium Sugar-sweetened beverages Processed meats Saturated fat

8 Fruit & Vegetables 4.5 cups / day

9 Fish two 3.5 oz servings / week

10 Fiber-rich whole grains three 1 oz servings / day

11 Sugar sweetened beverages no more than 36 oz/ week

12 Processed meats no more than 2 servings / week

13 Sodium Less that 1500 mg/day

14 Ways to Reduce Sodium Intake Season foods with alternative spices Fresh ground black pepper Onion or garlic powder Fresh roasted garlic Buy fresh, plain, or frozen vegetables, or canned with no salt added arlicroasting/garlic2.jpg

15 Ways to Reduce Sodium Intake Use fresh poultry and meat rather than processed and preserved meats Read your food labels! Choose convenience foods that do not have a lot of added sodium /660/371/Campbell-Soup-Cans-Supermarket.jpg

16 Cholesterol The American Heart Association recommends consuming no more than 300 mg/ day of cholesterol. Major dietary sources of cholesterol include: Eggs Meat Poultry Dairy

17 Cholesterol

18 Cholesterol Cholesterol recommendation = < 300 mg/ day 1 egg = 185 mg / cholesterol!

19 Not All Fats are Created Equal Saturated fats and Trans fats are bad fats because they raise your LDL cholesterol and can increase your risk for heart disease

20 Not All Fats are Created Equal Monounsaturated and polyunsaturated fats are better fats because they can lower your LDL cholesterol and decrease your risk for heart disease

21 Fats Dietary sources of saturated fats include: Red meat Dairy products such as cheese and whole milk Coconut, palm, and other tropical oils

22 Fats When cooking, choose oils such as olive oil, canola oil, or vegetable oil which are naturally high in monounsaturated fats. Other dietary sources of monounsaturated fats: Avocados Nuts and seeds

23 Functional Foods All foods are functional at some physiological level, but it is the position of the American Dietetic Association (ADA) that functional foods that include whole foods and fortified, enriched, or enhanced foods have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels. ADA supports research to further define the health benefits and risks of individual functional foods and their physiologically active components.

24 Functional Foods for Heart Health Garlic Omega 3 Fatty Acids Plant sterols / stanols Fiber

25 Weight Management Achieving and maintaining a healthy weight has been shown to reduce the risk of CVD in overweight individuals. USDA recommends exercise 30 minutes / day for general health 60 minutes / day for weight maintenance 90 minutes / day for weight loss builder_smile-289x300.jpg

26 Exercise

27 Exercise Calories burned in 30 minutes of activity: Walking: 3.5 mph (17 min/mi) 120 kcal Bicycling: mph 240 kcal Dancing 90 kcal Gardening 135 kcal Shoveling snow 180 kcal Food shopping, with cart 105 kcal Heavy cleaning 135 kcal Playing with children 120 kcal

28 Remember: MODIFIABLE CVD RISK FACTORS Hypertension Cholesterol Excess weight Diabetes Stress Tobacco / excess alcohol use DIET

29 Questions?