HEART HEALTHY EATING

Transcription

1 HEART HEALTHY EATING Heart disease is the number one killer of both men and women in the United States. Stroke is number four. High blood cholesterol is a major risk factor for heart disease and stroke. Other risk factors include diabetes, high blood pressure, smoking, family history, being overweight and physical inactivity. BASIC GUIDELINES FOR EATING HEART HEALTHY Choose foods low in saturated fat. Goal is <5-6% of calories per day. Limit trans fat to as little as possible. Replace saturated and trans fats with monounsaturated and polyunsaturated fats. Increase fiber in your diet. Aim for 25-30g fiber. Choose low sodium foods. Goal is <1500mg to 2400mg per day. Maintain a healthy weight or lose weight if you are overweight. Aim for 150 minutes of physical activity a week. Limit alcohol to 1 drink per day for women and 2 for men. 1

2 Heart Healthy Eating Definitions SATURATED FAT- The Bad Fat! Saturated fat tends to raise cholesterol. When you eat more than your body needs it increases the LDL (bad) cholesterol. Saturated fat tends to be found in animal products, coconut oil, palm oil and palm kernel oil. TRANS FATTY ACIDS- (trans fat) The Worst Fat! This fat not only increases your LDL (bad) cholesterol but also lowers your HDL (good) cholesterol. It is also known as partially hydrogenated vegetable oil and is used in products to look and taste like butter. Trans fat are found in stick margarines, shortening, crackers, snack foods, pastries, processed baked goods and fast foods. MONOUNSATURATED FAT- The Best Fat! Monounsaturated fat lowers the LDL (bad) cholesterol, increases the HDL (good) cholesterol and reduces inflammation of the arteries. Monounsaturated fats are found in nuts, peanut butter, olives, fish, avocados, canola oil, olive oil and peanut oil. POLYUNSATURATED FAT- A Good Fat! Polyunsaturated fats help to lower the LDL (bad) cholesterol. Polyunsaturated fats are found in vegetable oils- corn, sunflower, soy, safflower and cottonseed oil. OMEGA- 3 FATTY ACIDS- Omega 3 fatty acids have been used to lower triglyceride levels and blood pressure levels. Experts recommend eating ocean fish at least twice a week. Omega 3 s are found in salmon, mackerel, blue fish, trout, albacore/white tuna and anchovies, canola oil, flaxseed, chia seeds, soybeans, tofu and walnuts. FLAXSEED- Flax helps lower the LDL (bad) cholesterol and is a good source of omega- 3 s and fiber. When using flax it should be ground or milled. It should be kept refrigerated and will last up to 90 days. Sprinkle on yogurt, cereal, salads and casseroles. Add flax to muffins, breads and cookies. Aim for 2 Tablespoons per day. 2

3 Current guidelines recommend replacing bad fats with heart healthy fats to lower cholesterol and maintain a healthy diet! HEART HEALTHY FATS Mono- unsaturated Fats! Olive Oil! Canola Oil! Peanut Oil! Peanuts! Almonds! Avocados! Soft tub margarines made with the above oils Poly- unsaturated Fats! Safflower Oil! Sunflower Oil! Corn Oil! Sesame Oil! Soft tub margarines made with the above oils Omega- 3 Fats! Flax! Fish (2 servings per week) o Albacore or white Tuna o Salmon o Mackerel o Sardines o Herring o Blue Fish o Anchovies o Trout! Canola Oil! Walnuts! Soybeans! Tofu CHOLESTEROL- RAISING (BAD) FATS Saturated Fats! Coconut Oil! Palm Oil! Palm Kernel Oil! Animal Fat- butter, cheese, whole milk! Lard or bacon grease Trans Fats! Stick Margarines! Hydrogenated Vegetable Oils (look at ingredients)! Deep Fried Foods! Shortening 3

4 Reading a Nutrition Label Always look at the grams or milligrams instead of the percentages. Use the healthy eating guidelines on the bottom of the food label and keep a food record to see how close you are to the recommendations. Nutrition Facts Serving Size: 1 Cup (228g) Servings Per Container: 2 Amount Per Serving Calories 260 Calories from Fat 120 % Daily Value* Total Fat 13g 20% Saturated Fat 5g 25% Trans Fat 2g Cholesterol 30mg 10% Sodium 660mg 28% Total Carbohydrate 31g 10% Dietary Fiber 0g 0% Sugars 5g Protein 5g Vitamin A 4% Vitamin C 2% Calcium 15% Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 4

5 HEART HEALTH SHOPPING GUIDE When grocery shopping, read labels for saturated fat and trans fat. Try to choose lower fat version of the foods you already eat. If you have tried a low- fat or light product and do not like it, then be sure to limit your portions of the regular product. Remember: low fat foods may still be high in calories and sugar! Choose MORE Often Choose LESS Often Meat, Poultry and Fish Dairy Products Egg Fats and Oils Fruit Vegetables Beef - - loin or round cuts Poultry - - light meat without skin Seafood - - bake, broil, grill Pork tenderloin, sirloin, top loin Lamb shank, whole leg, sirloin Veal cutlets, ground, shoulder Wild Game venison, buffalo Lunchmeat chicken, turkey Skim or 1% milk Nonfat or low fat yogurt/greek Cheese mozzarella, parmesan, low fat cottage or ricotta, string Low fat or non- fat sour cream, cream cheese Light creamers or whipped cream Egg Whites and Egg Substitutes Monounsaturated oils: olive, canola Polyunsaturated oils: corn, vegetable Plant stanols or sterols: 2 Tbsp daily Tub margarines with no trans fat Oil and Vinaigrette Dressings Low fat salad dressing Reduced or non- fat mayonnaise Omega 3 fatty acids: flaxseed, chia, tuna, salmon, sardines, herring Fresh, frozen, canned, dried fruit and fruit in its own juice Fresh, frozen, canned vegetables Beef Prime or chuck cuts, ribs Poultry dark meat with skin, Seafood breaded, fried or sautéed in butter Pork spareribs, bacon Organ meat liver, kidney Wild Game goose, duck Lunchmeat sausage, liverwurst, salami Whole or 2% milk Whole milk yogurt Cheese cheddar, provolone, brie, swiss, brick Regular versions sour cream cream cheese Cream, creamers or whipped cream Egg yolks Saturated fats: butter, lard, palm oil, cocoa butter, coconut oil Trans fats: hydrogenated fats and oils, stick margarine, shortening High fat dressings Regular mayonnaise Breaded and fried foods Fried fruit such as apples or apple turnovers Vegetables prepared with butter, cheese, cream sauce or fried Aim for 5 to 9 servings of fruits/vegetables per day. One serving is a small piece of fresh fruit, ½ cup canned fruit, 1 cup raw vegetables or ½ cup cooked vegetables. 5

6 Grains Sweets and Snacks Choose MORE Often Whole grain breads Whole grain, low fat crackers Hot cereals, whole grain cold cereals Dried peas and beans Whole grain pasta, brown rice, barley, bulgur Whole grain pancakes or waffles Plain popcorn, pretzels, baked chips Fig or fruit bars, gingersnaps, vanilla wafers Sherbet, sorbet, Italian Ice, frozen low fat yogurt, low fat ice cream, fruit juice bars Choose LESS Often Croissants, pastries, doughnuts Coffee cake, butter rolls High fat crackers: cheese or butter based crackers Regular granola cereals Egg noodles, chow mein noodles Pasta, grain or potato dishes made with cream, butter or cheese Fried chips or buttered popcorn High fat baked goods: cakes, pies, Cookies Ice cream, dessert bars, drumsticks Chocolate, candy bars Do you know how much you are eating?? Learning about portion sizes is an important part of being in control of what you eat. Here are some tips to help you know just how much you are eating. How do your portions compare? Meat, fish or poultry = 3 ounces; the size of a deck of cards or the size of your palm (no fingers) One piece of fruit (apple, orange, pear, peach) = the size of a baseball Potato = the size of a computer mouse To find out how much you are serving your family at meals, try using measuring cups to plate the foods. After a few tries, it should be easy to judge how big the portions are. How much Sodium is in your food?? Read the labels for sodium. Aim for less than 2400mg sodium per day.! A good rule of thumb is less than 170mg sodium per serving of food or no more than 600mg per frozen dinner.! Choose low sodium or no sodium canned vegetables, low sodium vegetable juice.! Frozen vegetables with sauces may be higher in sodium.! Processed cheeses, foods containing cheese and cheese spreads are high in sodium as well as fat. Cottage cheese and natural cheeses also contain sodium.! Cured and processed meats like hotdogs, sausage and lunch meats are higher in sodium.! Convenience foods such as frozen dinners and combination dishes, canned soups and dehydrated mixes for soups, sauces and salad dressings often contain a lot of sodium.! Look for easy to make low sodium versions of above foods in cookbooks and on cooking/recipe websites. Many are easy to make and taste even better than the store version. 6

7 NUTRIENT CONTENT OF MEAT Total Fat (g) Saturated Fat (g) Cholesterol (mg) 3oz Portion Cooked Calories* Cuts of Beef Top Round Roast Top Sirloin Steak Tenderloin Steak T-Bone Chuck Arm Roast Prime Rib Cuts of Pork Pork Tenderloin Pork Loin Chop Pork Boneless Rib Roast Bacon (3 slices pan fried) Ham Chicken Breast Roasted (skinless) Breast Roasted (with skin) Thigh Roasted (skinless) Thigh Roasted (with skin) Turkey Breast Roasted (skinless) Breast Roasted (with skin) Ground Meat Ground Round (95% lean) Ground Sirloin (90% lean) Ground Chuck (85% lean) Ground Beef (75% lean) Ground Turkey

8 3oz Portion Cooked Calories* Total Fat (g) Saturated Fat (g) Cholesterol (mg) Shrimp Cod Tuna, Yellowfin Salmon Venison Steak (3oz) Summer Sausage (2oz) Beef Hot Dog (2oz) Duck Roasted with skin Bratwurst Use healthier methods of cooking: Try cooking meats without adding fat. Use cooking spray instead of butter or oil to get a crispy texture on the outside of meats. Try grilling, broiling or baking meats instead of frying. Be sure to drain excess fat from ground beef before adding to your favorite recipe. You can also rinse ground beef to lower the fat content (place blotted, browned beef in a fine mesh strainer and pour 4 cups of hot water over beef; let drain for 5 minutes). Always TRIM extra fat from meats: Removing excess fat before cooking can cut the total fat content per serving in half. Also, trimming prevents fat from being absorbed into meat during cooking. Remove skin from chicken and turkey before cooking or eating. Beware of portion size: Watching portions is just as important as buying lean meats and cooking without added fat. The general guideline is to limit meats to 6-8oz total per day. This can be used in two 3oz portions or one larger portion. A 3oz portion is about the size of a deck of cards. Season Sensibly: Use different herbs and spices instead of salt to flavor your meats; this will help reduce your sodium intake. Try different seasonings to discover new ways to enjoy healthful eating. 8

9 HEART-HEALTHY EATING WITH FIBER What is Fiber? Dietary fiber is part of a plant material that cannot be digested by your body. There are two types of dietary fiber: soluble and insoluble. What is Soluble Fiber? Binds to cholesterol in the digestive tract and excretes it from the body. This prevents cholesterol from being absorbed into the blood. Absorbs water and turns to a gel-like substance which coats the colon and helps digestion. Goal is to have at least 10 grams of soluble fiber every day to lower LDLcholesterol. What is Insoluble Fiber? Passes through the digestive tract unchanged. This helps keep your body regular by creating bulk and moving food through your GI tract faster and easier. Helps prevent constipation and reduces the risk of colon cancer. How much Fiber do we need? Aim for at least 20 grams of total fiber per day servings of fruits and vegetables and 3 servings of whole grains help meet the 20 grams fiber recommendation. Many foods such as oat, oat brans, and flax seed are rich in both insoluble and soluble fiber. How do you increase Fiber in your diet? Choose whole grains. Look for whole grain as first item on the ingredient label. Read labels and choose foods with >2 grams of fiber. Choose brown rice and pasta instead of white. Eat whole fruit instead of juice. Choose hot and cold cereals with at least 2 grams of fiber. Snack on fruit and vegetables. Use beans (kidney, pinto, black etc) or lentils in salads, soups and stews. Add flaxseed to smoothies, yogurt, cereal, cooked vegetables, and baked goods. Make sure to drink plenty of water to prevent constipation. 9

10 FIBER IN FOOD FOOD SERVING SIZE TOTAL FIBER SOLUBLE FIBER VEGETABLES Asparagus ½ cup 2.8g 1.7g Brussels sprouts ½ cup 3.8g 2.0g Carrots ½ cup or 1-7 long 2.0g 1.1g Sweet potato ½ cup 4.0g 1.8g Turnip ½ cup 4.8g 1.7g FRUITS Apple with skin 1 small 2.8g 1.0g Dried Apricots 7 halves 2.0g 1.1g Fresh Apricot 4 3.5g 1.8g Dried Figs 1 ½ 3.0g 1.4g Mango ½ small 2.9g 1.7g Orange 1 small 2.9g 1.8g Peach with skin 1 medium 2.0g 1.0g Pear with skin ½ large 2.9g 1.1g Plum, red 2 medium 2.4g 1.1g Prunes, dried 3 medium 1.7g 1.0g Strawberries 1 ¼ cup 2.8g 1.1g LEGUMES-COOKED Black beans ½ cup 6.1g 2.4g Chick peas, dried ½ cup 4.3g 1.3g Kidney beans ½ cup 7.9g 2.0g Lima beans ½ cup 4.3g 1.1g Navy beans ½ cup 6.5g 2.2g Pinto beans ½ cup 6.1g 1.4g NUTS AND SEEDS Flaxseeds 1 tbsp. 3.3g 1.1g CEREALS All Bran 1/3 cup 8.6g 1.4g Cheerios 1 ¼ cup 2.5g 1.2g Oat bran, cooked ¾ cup 4. 0g 2.2g Oat flakes 1 cup 3.1g 1.5g Oatmeal, dry 1/3 cup 2.7g 1.4g 10