Heart Healthy Living. Steven Rudner, BS Nutrition & Dietetics Dietetic Intern, Sodexo Allentown.
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1 Heart Healthy Living Steven Rudner, BS Nutrition & Dietetics Dietetic Intern, Sodexo Allentown
2 Heart Healthy Living 1. Good Nutrition 2. Physical Activity 3. Behavior Modification 4. Partnering with Healthcare Professionals
3 Heart Healthy Living: Good Nutrition Good Nutrition = DASH Diet DASH = Dietary Approaches to Stop Hypertension
4 Heart Healthy Living: Good Nutrition Goal of DASH Diet: to prevent or treat hypertension by decreasing sodium intake and increasing intake of potassium, magnesium, and calcium.
5 Heart Healthy Living: Good Nutrition DASH Diet Salt Guidelines: 2300 mg sodium/day or the equivalent of 1 tsp of salt/day Note: people with high blood pressure should limit intake to 1500 mg sodium/day
6 Heart Healthy Living: Good Nutrition Maximize the intake of potassium, magnesium, and calcium through daily consumption of: - Whole grains - Vegetables - Fruits - Low Fat Dairy Products - Lean meats, fish, poultry - Nuts, seeds, & legumes - Healthy Fats & Oils - Limited sweets
7 Heart Healthy Living: Good Nutrition Whole Grains: 6-8 Servings Whole Grain Choices: 1 slice whole-grain bread 1 ounce ready-to-eat, whole grain cereal 1/2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta 5 whole grain crackers 3 cups air popped popcorn
8 Heart Healthy Living: Good Nutrition Vegetables: at least 4-5 Servings Vegetable Examples: 1 cup broccoli 1 cup lettuce 12 baby carrots 1 small tomato
9 Heart Healthy Living: Good Nutrition Fruits: 2-3 Servings Fruit Serving Examples: ½ Medium Banana 1 small apple grapes 1 tbsp raisins 1 dried date ½ cup applesauce
10 Heart Healthy Living: Good Nutrition Low-Fat Dairy: 2-3 Servings Dairy Examples: 1 cup skim or 1% milk 1 cup greek yogurt 1 oz low-fat cheese ½ cup low-fat cottage cheese
11 Heart Healthy Living: Good Nutrition Lean Meats, Fish, Poultry: 6 oz per day Deck of cards = 3 oz portion Portion Size Examples: 3-oz salmon or poultry 1 egg 3-oz turkey 3-oz tofu
12 Heart Healthy Living: Good Nutrition Nuts, Seeds, & Legumes, 4-5 servings per week Portion Size Examples: 1-oz almonds (23 almonds) ½ cup soaked beans 1-oz sunflower seeds w/ hull ½ cup soaked chickpeas ½ cup cooked lentils
13 Heart Healthy Living: Good Nutrition Fats & Oils, 2-3 servings Emphasis on monounsaturated fats (ex: olive oil) Portion Size Examples: 1 tsp oil, butter, margarine 1 tsp Margarine ¼ avocado 10 olives 1 bacon strip
14 Heart Healthy Living: Good Nutrition Sweets: 5 per week Sweet Serving Examples: 3-inch cookie 4 chocolate kisses 1 tbsp maple syrup 1 small cake donut
15 Heart Healthy Living: Physical Activity Physical Activity: American Heart Association Recommendations
16 Heart Healthy Living: Physical Activity (Aerobic) For every hour you walk you can extend your life by 2 hours! Aerobic Activity Recommendations: 30 Minutes, moderate intensity 5 days/week - OR - 25 Minutes, high intensity, 3 days/week Examples: walking, running, biking, swimming
17 Heart Healthy Living: Physical Activity (strength) Muscle Strengthening Recommendations: 2 times per week Stretching before and after all physical Examples: weight lifting, yoga, martial arts, rowing
18 Heart Healthy Living: Behavior Modification Behavior Modification: Changing Your Relationship With Food
19 Heart Healthy Living: Behavior Modification Consider Eating in the same place Keeping a daily food diary Slow down while eating Leave a small portion of food on your plate
20 Heart Healthy Living: Behavior Modification Therapeutic Lifestyle Changes Alcohol: Men 2 drinks/day, Women 1 drink/day Caffeine: Affects heart rate - consult physician Smoking: Cessation Increase physical activity
21 Heart Healthy Living: Partnering with Professionals Partnering with Healthcare Professionals
22 Heart Healthy Living: Partnering with Professionals Dentist There may be a link between dental disease and heart disease. Link thought to be related to inflammation. Visit your dentist regularly for check-ups and cleanings.
23 Heart Healthy Living: Partnering with Professionals Role of Dietitian Reviews eating habits and preferences. Takes weight, height, BMI and other measurements. Evaluates blood work in relationship to food and nutrient intake. Makes recommendations for dietary changes.
24 Heart Healthy Living: Partnering with Professionals Other Medical Professionals you may need to consult to monitor heart health and weight management: Family Doctor Cardiologist Therapist (social worker, psychologist, psychiatrist, etc)
25 Heart Healthy Living: Summary Summary: Eat mindfully Increase physical activity Partner with your healthcare team
26 Resources Trevose Behavior Modification Handbook Artistic Assistance by Rachel Tenney 26
27 THANK YOU!!! Steven Rudner, BS Nutrition & Dietetics Dietetic Intern, Sodexo Allentown Artistic Consultant-Rachel Tenney
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