What is cholesterol? Do you have high cholesterol?
|
|
- Caroline Gilbert
- 5 years ago
- Views:
Transcription
1 BROUGHT TO YOU BY KNOW YOUR NUMBERS! What is cholesterol? Do you have high cholesterol? According to The American Heart Association high cholesterol is one of the major CONTROLLABLE risk factors for coronary heart disease, heart attack and stroke. Are you already at risk of coronary heart disease? If you have other risk factors such as smoking, high blood pressure or diabetes, this risk increases even further. The following article explains why knowing your cholesterol levels is important to your overall health.
2 In This Issue: } Know Your Numbers: Blood Pressure and } High Triglycerides? These Dietary Changes Can Help } How Soluble Fiber Affects Your Know Your Numbers: Blood Pressure and Have high blood pressure? Then you have a higher risk of developing coronary artery disease. Have high cholesterol too? The risk is higher. Video Spotlight: 5 ways to raise your good cholesterol Tips for following a hearthealthy diet One in three Americans has high blood pressure, (HBP) putting them at a higher risk of developing coronary artery disease (CAD). If other conditions, such as elevated cholesterol are also present, the risk for CAD is even higher. What is high blood pressure? Blood pressure is the force of blood as it moves through the arteries. High blood pressure can lead to coronary artery disease, heart failure, stroke, kidney failure and other health problems. If left untreated, it can damage the heart, blood vessels, kidneys and other organs. Because there are generally no symptoms associated with high blood pressure, it s often called the silent killer. A doctor or nurse can measure your blood pressure in his or her office. People who are being evaluated or treated for high blood pressure may also learn how to measure their blood pressures at home and share the results with their doctors. 1 1
3 Know Your Numbers: Blood Pressure and (continued) Blood pressure is measured in millimeters of mercury, abbreviated mm Hg. Readings are recorded with your systolic pressure on top and your diastolic pressure on the bottom. These two numbers are separated by a line, such as 110/70 mm Hg. How is cholesterol measured? First, a little about cholesterol. Basic cholesterol tests done in your doctor s office will measure four things: H igh-density Lipoprotein (HDL): This is the good cholesterol. It keeps the LDL cholesterol from getting lodged in your artery walls. *Systolic pressure (top number): Measures the pressure in your arteries while your heart is pumping. L ow-density Lipoprotein (LDL): The bad cholesterol, which leads to buildup of plaque inside your artery walls, putting you at a higher risk of a heart attack or stroke. *Diastolic pressure (bottom number): Measures the pressure between heartbeats. According to the National Heart Lung and Blood Institute, the criteria for blood pressure are: T otal : Measures your HDL plus your LDL as well as other lipid components. N ormal: Systolic less than 120 and diastolic less than 80. T riglycerides: Another fatty substance in your blood that affects your risk for heart disease. Prehypertension: Systolic or diastolic screenings involve a small sample of blood being drawn, generally from your arm. That sample is then analyzed in a lab. Fasting tests are the most accurate, and it s generally recommended that you fast for 9-12 hours before the test. Check with your doctor to see what s recommended for you before your test. S tage 1 High Blood Pressure: Systolic or diastolic S tage 2 High Blood Pressure: Systolic 160 or higher or diastolic 100 or higher. What is cholesterol? And why is it important to me? Having high cholesterol is another risk factor for coronary artery disease. As someone diagnosed with high blood pressure, you already have an elevated risk of developing coronary artery disease, so it s important to have your cholesterol levels checked and to take action, if necessary. Over the years, doctors have developed a risk calculator to assist in predicting coronary artery disease. They have learned that in addition to blood pressure readings, there are a number of factors that raise the risk of developing CAD, including gender, whether you smoke, your total cholesterol and your LDL cholesterol number. Coronary artery disease happens when plaque builds up inside your arteries, and can, over time, narrow your arteries, reducing blood flow to your heart. Pieces of plaque can break off as well, causing clots to develop on the surface of the plaque which can completely block blood flow to your heart, causing a heart attack. Studies have shown that if you have high cholesterol, lowering it may reduce or even stop the buildup of that plaque in your arteries, lessening your risk of a heart attack. Lowering your cholesterol may also reduce the risk of that plaque breaking off. 2 2
4 Know Your Numbers: Blood Pressure and (continued) The National Education Program recommends all adults age 20 and over should have a fasting cholesterol test done every 5 years. Those who have other risk factors for heart disease may need more frequent testing. Men over age 45 and women over age 50 may also need more frequent tests. All about numbers Below are the recommended numbers for healthy people. If you already have coronary artery disease or one of it s equivalents, your doctor may give you different goals. According to the American Heart Association, for total cholesterol: Desirable: Less than 200 mg/dl Borderline high: mg/dl High: 240 mg/dl and higher. For HDL: Note: HDL is the good cholesterol and you want higher numbers of this type. Low HDL: Less than 40 mg/dl for men and less than 50 mg/dl for women High/Optimal HDL: 60 mg/dl and above (This is associated with a lower risk for heart disease.) For LDL: Optimal: Less than 100 mg/dl Near or above optimal: mg/dl Borderline high: mg/dl High: mg/dl Very high: 190 mg/dl and above For Triglycerides: Normal: Less than 150 mg/dl Borderline high: mg/dl High: mg/dl Very high: 500 mg/dl and higher Your doctor can help you interpret your results and decide what, if anything, you should be doing to improve your health. How can I lower my cholesterol? If your cholesterol is high, there are a number of lifestyle changes you can make that may help lower your cholesterol. Some of these you ll probably recognize -- since some are the same recommendations for helping to lower high blood pressure. These include: Regular exercise,which can help your body produce more HDL. Always talk with your doctor first before increasing your activity level. Reducing the amount of trans fats in your diet,which can also increase HDL. Eat a nutritious and balanced diet. Stop smoking,and avoid secondhand smoke whenever possible. Medications.Some people may need medicine in addition to good lifestyle practices to help lower their cholesterol. Talk with your doctor to see what s right for you. Since both high blood pressure and high cholesterol are risk factors for coronary artery disease, you should make sure that you know your numbers and that you are following your doctor s recommendations to help lower your risk of a heart attack or stroke. SOURCES: Davidson, M. Focusing on High-Density Lipoprotein for Coronary Heart Disease Risk Reduction. Cardiology Clinics. 2011;29(1): National Heart Lung and Blood Institute. What is High Blood Pressure? Accessed: 11/21/2011 American Heart Association. About. Accessed: 11/21/2011 National Heart Lung and Blood Institute. What is? Accessed: 11/21/2011 Copyright 2014 myoptumhealth. 3 3
5 High Triglycerides? These Dietary Changes Can Help High triglycerides alert: Take steps to lower your risk of a heart attack or stroke. If you think high triglycerides can t affect your health, think again. Most fat in food, as well as in your body, is present in the form of triglycerides. Usually the body can control the amount of triglycerides it makes. But sometimes, unhealthy levels build up in the blood. High triglycerides can increase your risk of a heart attack or stroke, among other health risks. Typically, a high triglyceride level is a signal that your diet needs extra attention. Or, it may be due to an inherited disorder. Triglycerides are often raised in people with poorly-controlled diabetes or kidney problems. They can also be raised in a person with an underactive thyroid. The National Education Program guidelines for fasting triglycerides are: Normal Borderline high High Very high Less than 150 mg/dl 150 to 199 mg/dl 200 to 499 mg/dl 500 mg/dl or higher How to lower your level If your triglycerides are high, it s likely you have other major heart disease risk factors. These can include obesity or high blood pressure. Diet and lifestyle changes can help you lower your triglycerides. They may also keep your body mass, cholesterol, diabetes and blood pressure in check. Here s how to begin: Lose excess weight. If you re overweight, a weight loss of even a few pounds can be helpful. Taking in fewer calories and having smaller portion sizes are good ways to start. Avoid sugary foods and beverages. Like blood glucose levels, triglycerides are affected by the amount of sugar in the diet. Try to avoid sweets, soda, cakes, pastries and cookies. Also, limit other types of processed grains, like white pasta, white potatoes and white bread. Eat plenty of wholesome foods. Fresh fruits (versus juice) Fresh or frozen vegetables Beans, such as lentil, split pea, kidney, pinto and black Small portions of whole grains, such as brown rice, sweet potatoes, barley or oatmeal Lean proteins, such as fish, skinless chicken, turkey, tofu or very lean beef Increase omega-3 fats in your diet. Eat fatty fish, such as salmon, sardines or light tuna at least twice a week. Also include walnuts, flaxseed oil and dark leafy greens for vegetarian sources of omega-3. Other healthy fats include avocados, olive and canola oil, natural peanut butter and nuts (in moderation, as they are high in calories). Use these fats to replace saturated and trans sources of fat. These sources can include butter, cheese, red meat, fried foods, margarine and processed foods. Ask your doctor about an omega-3 supplement. If your triglycerides are high and you re not getting enough omega-3, ask your doctor if a supplement is right for you. The American Heart Association recommends 2 to 4 grams daily of DHA plus EPA (fish oil source of omega-3 fats) under a doctor s supervision. 4 4
6 How Soluble Fiber Affects Your Soluble fiber is where it s at for helping to get your cholesterol under control. Check out sources and ideas for how to include this fiber in your diet. High Triglycerides? These Dietary Changes Can Help (continued) Avoid or limit alcohol. Alcohol is high in calories and sugar. It can also have a powerful effect on triglycerides. Small amounts of alcohol may increase your level. This can be especially true if you fall into the high or very high category. Exercise regularly. With your doctor s approval, work up to at least 30 minutes of moderate-intensity physical activity at least 5 days a week. That s 150 minutes per week. This can also raise HDL ( good ) cholesterol. Whether it s walking, swimming or biking, choose something you enjoy so you ll stick to it. Consider combining lifestyle changes and medication to treat hypertriglyceridemia. The medications generally used for treating elevated cholesterol (statins) may also reduce triglycerides. However, when the triglyceride levels are high, medication for the treatment of triglycerides may be needed. In this situation, triglyceride medications are used in addition to cholesterol medications. But they do not replace cholesterol medications. SOURCES: American Heart Association. Triglycerides. Accessed: 11/21/2012 American Heart Association. Fish and omega-3 fatty acids. Accessed: 11/21/2012 National Education Program. ATP III guidelines at-a-glance quick desk reference. Accessed: 11/21/2012 National Heart, Lung and Blood Institute. What is cholesterol? Accessed: 11/21/2012 Copyright 2014 myoptumhealth. If you have high cholesterol, your doctor has likely told you to follow a heart-healthy diet. Aside from cutting back on dietary cholesterol, unhealthy fats and salt, you were probably also told to increase your fiber intake. But how much fiber? And what type of fiber is best for helping to get your cholesterol under control? Soluble fiber to the rescue There are two main types of fiber: insoluble and soluble. Both have health benefits, but only soluble fiber lowers the risk of heart disease. Soluble fiber dissolves into a gel-like substance in the intestines. This helps to block cholesterol (specifically, bad LDL) from being absorbed. Soluble fiber can also help to regulate blood sugar for people with diabetes. Research has shown that people who raise their soluble fiber intake by 5 grams to 10 grams a day have about a 5 percent drop in their LDL cholesterol. And eating as much as 10 g to 25 g a day can lower your LDL even more. Most foods have a combination of both types of fiber. Because food sources vary greatly, choose soluble fiber foods carefully to get the highest amount possible. 5 5
7 How Soluble Fiber Affects Your (continued) Fiber grams in foods Not sure how much fiber you re getting from food? The following list can help you plan how to fill your daily quota, and offers soluble fiber amounts along with the total fiber. Remember, your goal is to aim for at least 5 g to 10 g of soluble, and a total of at least 25 g to 30 g (or more) of total fiber per day. Whole-grain cereals (1/2 cup cooked) Soluble Total Barley 1 4 Oatmeal 1 2 Oat bran 1 3 Psyllium seeds (1 Tbs) 5 6 Fruit: 1 medium (except where noted) Soluble Total Apple 1 4 Banana 1 3 Blackberries (1/2 cup) 1 4 Citrus (orange, grapefruit) 2 3 Nectarine 1 2 Peach 1 2 Pear 2 4 Plum Prunes (1/4 cup) Legumes (1/2 cup cooked) Soluble Total Black beans Kidney beans 3 6 Lima beans Navy beans 2 6 Northern beans Pinto beans 2 7 Lentils (yellow, green, orange) 1 8 Chickpeas 1 6 Black-eyed peas Vegetables Soluble Total Broccoli Brussels sprouts Carrots Getting your daily dose As always, the trick is to find ways to work these delicious foods into your everyday meal plan. Here are some tips to get you started. Have a bowl of oatmeal or oat bran for breakfast or a mid-afternoon snack. Add walnuts for crunch, plus a dash of cinnamon and a teaspoon of maple syrup for flavor. Mix psyllium seeds into oatmeal, a smoothie or yogurt. Make a split pea or lentil soup on the weekend and serve for lunch or dinner. 6 6
8 How Soluble Fiber Affects Your (continued) Rinse off canned kidney beans and add a half cup to your salad. Toast cooked garbanzo beans and eat as a snack. Mix black, Lima or pinto beans into rice for a tasty side dish. Add barley to soups instead of pasta. Snack on high soluble fiber fruits such as oranges, grapefruits, pears and apples. Add banana to your morning cereal. Mix prunes into oatmeal for breakfast or simply snack on them with a handful of walnuts. Saute Brussels sprouts in a pinch of olive oil and garlic and add a dash of salt, pepper and Parmesan cheese to taste. Finally, remember that many commercial oat bran products (muffins, chips, waffles) actually contain very little fiber. They may also be high in sodium, total fat, saturated and trans fat. Make sure to read the labels on all packaged foods before you make your selection. SOURCES: National Heart Lung and Blood Institute. Your guide to lowering your cholesterol with TLC. Accessed: 12/18/2009 American Heart Association., fiber and oat bran. Accessed: 12/19/2009 Copyright 2014 myoptumhealth. Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates. Administrative services provided by United HealthCare Services, Inc. or their affiliates. The information provided in this article is for general informational purposes only and not intended to be nor should be construed as medical advice. You should consult your own doctor to determine what may be right for you United HealthCare Services, Inc. UHCEW /14 7 7
than 7%) can help protect your heart, kidneys, blood vessels, feet and eyes from the damage high blood glucose levels. October November 2014
October November 2014 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Be Heart Smart: Know Your ABCs of Diabetes There is a strong
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationAlso in this issue: 3 Children and Cholesterol 4 Combating Cholesterol: Fighting with Food
Newsletter SEPTEMBER 2014 Also in this issue: 3 Children and 4 Combating : Fighting with Food Screening: Why it is Important to Have a Test? CHOLESTEROL BUILDS UP SILENTLY, SLOWLY CHOKING OFF BLOOD SUPPLY
More information25* or higher Underweight. 240 mg/dl and above High (More than twice the risk as desirable level.) OK, but higher is better
Biometrics Screening Biometric Health Indicators The charts below provide a summary of the ranges for each of the biometric screening tests. Be sure to check with your doctor if your results are outside
More informationMEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC
MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC OBJECTIVES Why is it needed? Current trends Review the Mediterranean Lifestyle Discuss application of this lifestyle MANY OF AMERICAN S EATING PATTERNS
More informationWhat does heart healthy eating mean to me?
Healthy eating for your heart This handout will help you choose heart healthy foods to include as part of a healthy diet. What does heart healthy eating mean to me? Heart healthy eating, along with an
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationCHOLESTEROL GUIDELINES
CHOLESTEROL GUIDELINES High cholesterol and lipid levels can significantly increase a person's risk of developing chest pain, heart attack, and stroke. Fortunately, a number of effective treatment options
More informationWarm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77
Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli
More informationHEALTHY EATING to reduce your risk of heart disease
HEALTHY EATING to reduce your risk of heart disease Choose these more often: Fruits, vegetables and whole grains Enjoy a variety of fruit and vegetables every day and whole grains more often.* Small portions
More informationFitness. Nutritional Support for your Training Program.
Fitness Nutritional Support for your Training Program www.inovacure.com Fitness You should not have to diet constantly to maintain your weight. In fact, the best way to maintain your weight over the long
More informationLIFESTYLE MANAGEMENT
HEART HEALTH LIFESTYLE MANAGEMENT NUTRITION FOR MEN WITH PROSTATE CANCER TURKEY & BULGUR STUFFED PEPPERS Serves 5. Ready in 60 minutes. Recipe credit: www.ellicsrkitchen.ca Nutrition Facts Serving Size
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationStaying Healthy with Diabetes
Staying Healthy with Diabetes Note to the Health Care Provider: Topics in this handout are discussed in Chapters 6 and 13 of the American Dietetic Association Guide to Diabetes Medical Nutrition Therapy
More informationCancer Prevention and Diet
Cancer Prevention and Diet What you need to know about cancer and diet Not all health problems are avoidable, but you have more control than you may think. Research shows that a large percentage of cancer
More informationABLE TO READ THE LABEL?
ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/
More informationEASY WAYS TO EAT MORE FRUITS AND VEGETABLES AS PART OF A HEALTHY DIET.
This is a text-only 508 accessible version for the visually impaired. For a full-color brochure, see: www.fruitsandveggiesmatter.gov/downloads/aa_womens_brochure.pdf Page 1- Left column (back cover) EASY
More informationMediterranean Diet. Why Is the Mediterranean Diet So Special? PATIENT EDUCATION. Why read this material?
PATIENT EDUCATION Mediterranean Diet Why Is the Mediterranean Diet So Special? This is more than a diet. It s a heart-healthy eating plan. For most people, what s good for your heart is good for your brain
More informationBROUGHT TO YOU BY. Blood Pressure
BROUGHT TO YOU BY Blood Pressure High blood pressure usually has no warning signs or symptoms, so many people don't realize they have it. According to the Center of Disease Control, CDC, about 75 million
More informationTips for making healthy food choices
Tips for making healthy food choices A diabetic diet is all about balance and the choices you make. It works best when you eat a variety of foods in the right portions and at the same times each day. It
More informationHEALTH TIPS FOR THE MONTH OF SEPTEMBER HEALTHY EATING IS IN YOUR MIND Continuous
HEALTH TIPS FOR THE MONTH OF SEPTEMBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 5. Eat more healthy carbs and whole grains Choose healthy carbohydrates and fiber sources, especially whole grains,
More informationSTAYING HEART HEALTHY PAVAN PATEL, MD CONSULTANT CARDIOLOGIST FLORIDA HEART GROUP
STAYING HEART HEALTHY PAVAN PATEL, MD CONSULTANT CARDIOLOGIST FLORIDA HEART GROUP What is Heart Disease Cardiovascular Disease (CVD): Heart or Blood vessels are not working properly. Most common reason
More informationFOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.
Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
More informationNutrition And You. An Orange a Day
Nutrition And You Anatomy of The Healthy Eating Pyramid Healthy Eating Pyramid s 9 Food Groups An Orange a Day Anatomy of the Healthy Eating Pyramid. Activity is represented as the foundation of this pyramid.
More informationA healthy cholesterol. for a happy heart
cholesterol A healthy cholesterol for a happy heart cholesterol A healthy cholesterol for a happy heart You probably already know that cholesterol has something to do with heart disease. But like many
More informationMaking Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child
Making Meals Matter Tips to feed 6-12 year olds Healthy eating for your school-age child Your child learns healthy eating from you. Your elementary- school child needs you to guide them and to model healthy
More informationFood Sources of Soluble Fibre
Food Sources of Soluble Fibre Dietary fibre comes from plant foods. There are two types: soluble and insoluble fibre. Most fibre containing foods have a mix of both. Insoluble fibre is found in the skins
More informationHistory of the. Food Guide Systems
History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979
More informationDiabetes and Heart Disease
Diabetes and Heart Disease People with diabetes are at a higher risk for developing heart attacks and stroke than people who do not have diabetes. Adults with diabetes are 2 to 4 times more likely to have
More informationIn this issue: 2 How High Blood Pressure Harms Your Body 3 5 Ways to Lower Your Blood Pressure Without Medication
Newsletter MAY 2014 In this issue: 2 How High Blood Pressure Harms Your Body 3 5 Ways to Lower Your Blood Pressure Without Medication 4 DASH to Lower Blood Pressure 6 10 Questions (and Answers) About Monitoring
More informationOM s Health Corner Cholesterol & Heart Disease!!
Cholesterol & Heart Disease!! We may associate cholesterol with fatty foods, but most of the waxy substance is made by our own bodies. The liver produces 75% of the cholesterol that circulates in our blood.
More information10/3/2016. SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET. What is a cardiac diet. If it tastes good, spit it out!!
SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET What is a cardiac diet If it tastes good, spit it out!! 2 1 Heart healthy diet includes: Limiting saturated fat Including unsaturated fats Including omega 3
More informationMANAGING YOUR CHOLESTEROL
MANAGING YOUR CHOLESTEROL WHAT IS CHOLESTEROL? Cholesterol is a white waxy substance found in every cell of our bodies. It comes from The liver our body makes most of it from the fat we eat in food A little
More informationMaterials: Grade 6: Healthy Eating Revised 2008 Page 1
Grade 6: Healthy Eating Lesson 4 - Healthy Eating for the Cardiovascular System: What is a Heart-Healthy Diet? Lesson 5 - Healthy Eating for the Circulatory System: Good Fats, Bad Fats Objectives: Lesson
More informationSession 21: Heart Health
Session 21: Heart Health Heart disease and stroke are the leading causes of death in the world for both men and women. People with pre-diabetes, diabetes, and/or the metabolic syndrome are at higher risk
More informationDiabetes. Page 1 of 12. English
Diabetes English These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded
More informationFOOD. that fits YOUR LIFE. snack ideas & everyday wellness tips
FOOD that fits YOUR LIFE snack ideas & everyday wellness tips You don t have to cook fancy or complicated just good food and fresh ingredients. to have a healthy diet! Banana Strawberry Smoothie Smart
More informationHeart health and diet. Our Bupa nurses have put together these simple tips to help you eat well and look after your heart.
Heart health and diet Our Bupa nurses have put together these simple tips to help you eat well and look after your heart. What you eat can have an impact on the health of your heart. Eating a healthy diet
More informationCholesterol Levels -- What They Mean, Diet and Treatment
Cholesterol Levels -- What They Mean, Diet and Treatment What Is Cholesterol? We may associate cholesterol with fatty foods, but most of the waxy substance is made by our own bodies. The liver produces
More informationHealthy Eating and Heart Disease. Heart disease is America s deadliest disease. Limiting certain foods and increasing others may help lower your risk.
Healthy Eating and Heart Disease Heart disease is the No. 1 cause of death of Americans. In This Issue: } Healthy Eating and Heart Disease } Food for the Heart } Women, Take Charge of Your Heart Heart
More informationCoach on Call. Please give me a call if you have more questions about this or other topics.
Coach on Call It was great to talk with you. Thank you for your interest in learning about the fats you eat. I hope you find this tip sheet helpful. Please give me a call if you have more questions about
More informationBlood Pressure Action Plan
Blood Pressure Action Plan 2 Keeping your blood pressure in the healthy range can be as simple as having a plan and sticking to it. Make sure to work with your health care professional when creating an
More informationENERGY NUTRIENTS: THE BIG PICTURE WHY WE EAT FUNCTIONS FATS FAT, CARBS, PROTEIN
ENERGY NUTRIENTS: FAT, CARBS, PROTEIN Angeline B. David, DRPH, MHS NAD Health Summit March 14, 2013 The science of cooking is not a small matter.... This art should be regarded as the most valuable of
More informationCoach on Call. Thank you for your interest in The Mighty Mediterranean Diet. I hope you find this tip sheet helpful.
It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan
More informationThe Top 25 Food Choices in the Performance Diet
The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates
More informationCoach on Call. Thank you for your interest in My Daily Food Needs. I hope you find this tip sheet helpful.
It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan
More informationWhat your day will look like:
Guidelines for starting your Nutrition Program First, always remember that I am available to you 24/7 for any questions you may have about what foods to eat or avoid, how to make something, when to eat,
More informationMy Food Groups. My Physical Activity. Healthy Bodies. Protein Meat, Beans, Nuts. Dairy Milk, Yogurt, Cheese. Grains Breads, Cereals, Pasta.
My Food Groups Dairy Milk, Yogurt, Cheese Vegetables Fruits Grains Breads, Cereals, Pasta Meat, Beans, Nuts OATMEAL OATM EAL extras My Physical Activity Healthy Bodies Main Nutrients and Their Health Benefits
More informationBy the end of the lesson students will be able to: Healthy Living Unit #1 Healthy Eating. Canada s Food Guide. Healthier Food Choices Are...
Healthy Living Unit #1 Healthy Eating Lesson #1 Making Healthier Food Choices Healthier Food Choices Are... follow Eating Well with, By the end of the lesson students will be able to: Apply health knowledge
More informationEATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C
EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C ANTI-INFLAMMATORY TURMERIC SMOOTHIE The turmeric has a powerful antiinflammatory, curcumin, in it, which is more easily absorbed by our
More informationGrocery Shopping Guidelines
Grocery Shopping Guidelines Here are some tips to help make your grocery shopping experience a healthy one. Do not shop when you are hungry. Have a snack (or meal) before grocery shopping to prevent impulse
More informationNutrition: Hypertension Nutrition Therapy
Nutrition: Hypertension Nutrition Therapy WHY WAS NUTRITION THERAPY PRESCRIBED? Hypertension (High Blood Pressure) Nutrition Therapy using the DASH-sodium meal plan reduces sodium (salt) in your meal plan
More informationSo how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:
It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals
More informationPrinciples of the DASH Diet
DASH Diet Lower your blood pressure by changing your eating habits. The DASH diet is based on findings from the "Dietary Approaches to Stop Hypertension" clinical study that found that high blood pressure
More informationCoach on Call. Thank you for your interest in Make a Dash for DASH! I hope you find this tip sheet helpful.
Coach on Call It was great to talk with you. Thank you for your interest in I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your
More informationBe a Food Label Detective!
Be a Food Label Detective! Elyse Kontra Kara Kelly Total Fat Type of fat is more important than total fat Limit total fat intake to 25-35% of your total calories Fat-free Caloriefree http://www.diabetes.org/food-and-fitness/food/what-can-ieat/taking-a-closer-look-at-labels.html
More informationHEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month
HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246 This presentation is for informational purposes only. Material within this presentation should not
More informationGrocery Shopping Tips
Grocery Shopping Tips Here are some tips to help make your grocery shopping experience a healthy one. Do not shop when you are hungry. Have a snack (or meal) before grocery shopping to prevent impulse
More informationFunctions of Food. To provide us with energy and keep us active. For growth and repair of the. body. To stop us from feeling hungry.
Functions of Food To provide us with energy and keep us active. For growth and repair of the body. To stop us from feeling hungry. To keep us healthy and fight diseases. Nutrients Macro/Micro Nutrient
More informationHeart Healthy Nutrition. Mary Cassio, RD Cardiac Rehabilitation Program
Heart Healthy Nutrition Mary Cassio, RD Cardiac Rehabilitation Program Today s Topics Healthy Eating Guidelines Eating Well with Canada s Food Guide Balanced Eating Heart Healthy Nutrition Increased blood
More informationBARBADOS FOOD BASED DIETARY GUIDELINES FOR. Revised Edition (2017)
FOOD BASED DIETARY GUIDELINES FOR BARBADOS ma fro ni m Foods O ts & ils Fa Fruits Le gum es al s Revised Edition (2017) V e eg ta bles les ap St These guidelines aim to encourage healthy eating habits
More informationTHE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE
THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE Some people gain weight after becoming tobacco-free. 1. Metabolism When you quit smoking, your metabolism slows and you burn less
More informationNutrition for Rehab Patients
Nutrition for Rehab Patients Michelle Ray, RD Michelle Ray, RD Michelle Ray MS, RD, LDN Making healthcare remarkable Why is nutrition important for our patients? Adequate nutrition protects quality of
More informationHow to Prevent Heart Disease
How to Prevent Heart Disease Introduction Heart disease is the leading cause of death worldwide. You can reduce your risk of heart disease with healthy habits. This reference summary explains heart disease
More informationDr. Dae s Summary of Whole Food Nutrition
Dr. Dae s Summary of Whole Food Nutrition Do you want to be healthy? Do you want to change the way you eat and still enjoy your food? Do you want to use food as medicine to help you get healthy? Then you
More informationBridges to the Future Transitional Care Program. Nutrition
Bridges to the Future Transitional Care Program Nutrition Fueling Your Body Face the Facts: Junk food is NOT good fuel! Navigating Food Choices: What types of foods are unhealthy? What problems can people
More informationPreventing Diabetes. prevent or delay type 2 diabetes from
Preventing Diabetes Introduction Diabetes is a common condition. If not controlled, diabetes can lead to serious complications such as blindness, amputations, and even death. Before people develop diabetes,
More informationWhat s. on your plate? ChooseMyPlate.gov. Vegetables. Fruits. Protein. Grains. Dairy. plate fruits and vegetables. Make half your
What s Protein Grains Dairy on your plate? Fruits Vegetables ChooseMyPlate.gov Make half your plate fruits and vegetables. Vary your protein food choices. Make at least half your grains whole. Before you
More informationLose the Goose! 3 Day Sampler
Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein
More informationDiet Charts for Teenagers as per Gender and Level of Activity
Diet Charts for Teenagers as per Gender and Level of Activity Zohra Jabeen Diet Adolescence is the age of 11 to 18 years when both the male and the female body experiences a lot of physical changes and
More informationStep Up and Celebrate
Step Up and Celebrate Physical Activity Physical Activity Healthy Eating Goals Met Rewards Goals Met 1. 1. Handout 12-1 Healthy Eating Rewards 2. 2. 3. 3. 4. 4. 5. 5. 6. 6. Choose an appropriate reward
More informationKidney Disease and Diabetes
Kidney Disease and Diabetes What is diabetes? Diabetes is a disease where your body cannot properly store and use food for energy. The energy that your body needs is called glucose (sugar). Glucose comes
More informationNutrition - What Should We Eat?
Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans www.choosemyplate.gov Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans
More informationGET TO THE HEART OF IT:
African and Caribbean GET TO THE HEART OF IT: Managing Blood Pressure, Cholesterol and Diabetes People with diabetes have an increased risk of heart attacks, strokes, and poor circulation in the lower
More informationWEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian
WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult
More informationMyPlate. Lesson. By Carone Fitness. MyPlate
Lesson By Carone Fitness Nutrition is the study of how the health of your body is influenced by the foods you eat. The foods that you consume provide your body with energy, build and maintain organs and
More informationNutrition Through the Stages of CKD Stage 4 June 2011
Nutrition Through the Stages of CKD When you have chronic kidney disease, nutrition is an important part of your treatment plan. Your recommended diet may change over time if your kidney disease gets worse.
More informationEssential Standard. 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness.
Essential Standard 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness. 8.NPA.1.3 Implement meal plans that are consistent with Dietary Guidelines. Warm Up Without
More informationDietary Guidelines for Americans 2005
Dietary Guidelines for Americans 00 APPENDIX A. EATING PATTERNS Appendix A-1: The DASH Eating Plan at 1,600-,,000-,,600-, and,100-calorie Levels a The DASH eating plan is based on 1,600,,000,,600 and,100
More informationProfessor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn
Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1B Why We Eat 7 6 5 4 3 2 Hungry 1 Growth Stay healthy Professor Popcorn Grade 3, Lesson
More informationDenise Graves, RD, LD DASH diet: Healthy eating to lower your blood pressure
Denise Graves, RD, LD DASH diet: Healthy eating to lower your blood pressure The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH
More informationHeart-Healthy Nutrition
Northwestern Memorial Hospital Patient Education HEALTH AND WELLNESS Heart-Healthy Nutrition Coronary artery disease (CAD) is a leading cause of death in the United States. In CAD, fat and cholesterol
More informationThe Six Essential Nutrient Groups:
The Six Essential Nutrient Groups: Water: Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. SOURCES: water; juices and
More informationProfessor Popcorn Grade 2, Lesson 1: Visual 2:1A The Professor Popcorn
Professor Popcorn Grade 2, Lesson 1: Visual 2:1A The Professor Popcorn What s Protein Grains Dairy on your plate? Fruits Vegetables ChooseMyPlate.gov Make half your plate fruits and vegetables. Vary your
More informationEAT GOOD FATS TO MEET YOUR HEALTH GOALS!
EAT GOOD FATS TO MEET YOUR HEALTH GOALS! THE POWER OF GOOD FATS Did you know healthy fats provide a wealth of health benefits? At almost any age, replacing saturated fats* with polyunsaturated fats (omega-3,
More informationNutrition for Health. Nutrients. Before You Read
CHAPTER 10 LESSON 2 Nutrition for Health Nutrients BIG Idea Each nutrient in your diet plays a unique and essential role in keeping you healthy. Before You Read Sometimes figuring out what to eat can be
More informationScreening Results. Juniata College. Juniata College. Screening Results. October 11, October 12, 2016
Juniata College Screening Results Juniata College Screening Results October 11, 2016 & October 12, 2016 JUNIATA COLLEGE The J.C. Blair Hospital CARES team screened 55 Juniata College employees on October
More informationHealthy Foods Café. EatHealthy. 5 Classroom Materials
Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices
More informationReady, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
More informationHealthy Words of Wisdom
Healthy Words of Wisdom What is diabetes and why should you be concerned? What You Should Know About According to the American Association, diabetes causes more deaths each year than AIDS and breast cancer
More informationEating Healthy with PSC. Erin Paice, RD, CD-N Hartford Hospital Transplant
Eating Healthy with PSC Erin Paice, RD, CD-N Hartford Hospital Transplant Objectives What does it mean to eat healthy? What are barriers to maintaining a healthy diet with PSC? How can we keep a healthy
More informationNUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES
NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness,
More informationIntroduction to the Lifestyle Survey
Introduction to the Lifestyle Survey This program is designed to help lower your chances of getting heart disease. To get started, we need to know about your current eating and physical activity habits.
More informationYouth4Health Project. Student Food Knowledge Survey
Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic
More informationWhat to eat when you have Short Bowel Syndrome
What to eat when you have Short Bowel Syndrome What is Short Bowel Syndrome? Your bowel is an organ, shaped like a long tube, and is made up of the small and large bowel. The small bowel is about 15 to
More informationWHY DO WE NEED FAT? It is now known that Omega-3 and Omega- 6 polyunsaturated fats, or good fats, are particularly good for heart health.
KNOW YOUR FATS WHY DO WE NEED FAT? Fat can contribute positively to our diet, as long as we choose the right types of fats and moderate our intake to the appropriate amounts. Fat has many valuable functions
More informationLive the Mediterranean Lifestyle with Barilla. The Mediterranean Nutrition Model
Live the Mediterranean Lifestyle with Barilla The Mediterranean Nutrition Model Whole Grains Legumes Live the Mediterranean Lifestyle with Barilla Table of Contents: MEDITERRANEAN NUTRITION MODEL Health
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CONGRATULATIONS ON PURCHASING THE 24-DAY CHALLENGE! Thousands have enjoyed success from jumpstarting
More informationHEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous
HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 8. Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and
More informationBeverage Guidelines: 1 up to 3 Years
Beverage Guidelines: nutritionally-equivalent nondairy beverages like soy, rice, or lactose-free milks with medical permission). nutritionally-equivalent nondairy beverages like soy, rice, or lactose-free
More information