Fat and Healthy Hearts

Transcription

1 Fat and Healthy Hearts Fat is a nutrient required by the body to insulate organs, make the structure for cell walls, provide a source of energy, absorb fat-soluble vitamins (vitamin A, C, D and K) and more. Where Are Fats Found? Animal-based fats are in skin and flesh of animal foods, like meat, poultry and seafood. Dairy foods (like milk and cheese), and solid fats (like butter and lard) also contain fat. Plant-based fats come from nuts and seeds (peanuts, sunflower seeds, etc.), olives, avocado, chocolate, and oils made from plant foods. *This is not a complete list of fats. Cholesterol in Foods vs. Blood Cholesterol is a nutrient used to make body cells and some hormones, make vitamin D and other functions. The human body can make all the cholesterol it needs to use. Blood Blood cholesterol circulates in the blood stream. See Blood Cholesterol Guidelines on the next page for the different types. Excess cholesterol in the blood leads to atherosclerosis where cholesterol is deposited on artery walls, both narrowing and hardening them making it harder for blood to flow. Food Animal foods contain dietary cholesterol, while plant foods do not. Newer research suggests cholesterol from foods does not impact blood cholesterol as much as total fat and saturated and trans fats.

2 High Blood Cholesterol Therapeutic Lifestyle Change TLC - Eating Plan Heart-healthy choices and managing blood markers of cholesterol can help reduce the risk of cardiovascular disease (CVD), such as high cholesterol and stroke. With food choices, individuals following the TLC Diet consume much less saturated fat, limit foods with cholesterol and increase fiber intake. Learn more about the TLC Diet from the National Institutes of Health and National Cholesterol Education Program. There are also phone apps to help you follow and track your progress with the recommended daily foods. Blood Cholesterol Guidelines It is better to check blood cholesterol numbers after a 9-12 hour fast. Total Cholesterol The total of LDL, HDL, and VLDL ( very low density lipoprotein, which includes triglycerides) Desirable: <200mg/dl LDL Cholesterol Stands for low density lipoprotein LDL brings cholesterol to arteries and vessels Desirable: <100mg/dl HDL Cholesterol Stands for high density lipoprotein HDL removes cholesterol from arteries and vessels Protective: 60mg/dl or higher Risk factor: <40mg/dl Triglycerides Triglycerides are a stored form of fat used for body energy, and also circulate in the blood, particularly after a meal Desirable: <150 mg/dl Compare Your Numbers Compare your blood cholesterol marker numbers at your next blood draw to the recommendations above. Which markers need improvement?

3 Types of Fats Solid and Liquid Fats Fats that are solid at room temperature typically contain saturated or trans fats. Fats that are liquid at room temperature tend to have more unsaturated fats monounsaturated and polyunsaturated fats. Mix of Both Solid and Liquid Most sources of fats are a mix of both saturated and unsaturated fats. Some have a higher amount of saturated fats, while others are higher in unsaturated fat. Saturated and Trans Fats Eating saturated and trans fats tends to increase blood cholesterol numbers and increase risk of heart disease. Unsaturated Fats Monounsaturated and polyunsaturated fats help improve blood cholesterol numbers and decrease risk of heart disease. Total Fat Saturated Fat Saturated Fats ( Solid Fats) Trans Fat Monounsaturated Fat Unsaturated Fats ( Liquid Fats) Polyunsaturated Fat Other Dietary Cholesterol 25%-35% of total calories per day 10% of calories or less per day As little as possible Choose more often than saturated or trans fats As little as possible Recommendations from the Dietary Guidelines for Americans Daily Saturated Fat Goal 10% of calories or less per day 1,000 calories/day 1 saturated fat or less per day 1,500 calories/day 16g saturated fat or less per day 2,000 calories/day 2 saturated fat or less per day

4 Find the Fat Nutrition Facts Panel Find fat information on the back of food packages. If a food has <0.5g per serving of a food component, such as fat, the company can round it down to on the label. There may still be some fat in the food. A food package will list the ingredients in the product. A main reason to read the ingredient list when looking for fat is to look for trans fat. Now you see it, now you don t Companies are not required to add monounsaturated and poly-unsaturated fat information to labels. If unsaturated fats are not listed, subtract saturated and trans fats from total fat to get a general idea. How do I use this? 1. Add up fat for foods you eat each day 2. Before buying a food, pick the brand with: - less total fat OR - more unsaturated fat than saturated fat Partially Hydrogenated Due to label rounding, the only way to check if a food product has fats is to read the ingredient list. Partially hydrogenated fat or partially hydrogenated oil, means there is some trans fat. Hydrogenated or fully hydrogenated likely means saturated fats.

5 Lower Fat Dining and Shopping Use the tips below to reduce fat when you are eating and shopping. Keep reading labels and remember to ask for fat information at restaurants. Eating Out Choose whole fruit or a fruit cup instead of fruit pastries or pies Ask that cooked vegetable sides be prepared without sauces Ask for dressing for salads on the side If offered, choose a baked potato over mashed potatoes or French fries Choose vegetable sauces, like tomato sauce, over cream sauces, like alfredo Choose menu items without cheese, bacon, croutons, gravy or other high-fat toppings Read how proteins are made and choose items that are baked or grilled instead of fried or breaded Recipe Rehab Cook meats and vegetables in broth, water or oil instead of butter or other solid fats Look for baking recipes that use liquid oils instead of solid fats, like butter, margarine, or shortening Replace half of fat or oil in a baked good (brownie, cake, etc.) with pureed fruits or vegetables, such as applesauce. This may not work with cookie recipes. Use less of high-fat toppings, such as coconut, nuts, shredded cheese, etc. Cook with lower fat dairy, such as reduced-fat sour cream or 1% milk.

6 Lower Fat Dining and Shopping Shopping Dairy Buy skim (fat-free) and 1% milk Buy reduced-fat cheese, yogurts, sour cream, and other dairy foods Protein Buy leaner cuts of meat and poultry, such as 93% lean ground meats or loin cuts, which tend to have less fat. Remove any skin or cover fat before cooking Buy both lean and fatty fish and seafood. Lean fish, like cod or tilapia, are low-fat options. Fatty fish, like salmon, contains poly-unsaturated fats. Frozen and Canned Foods Add frozen produce to your cart. Choose plain veggies instead of those in sauces. Buy canned tuna, salmon, or other fish preferably reduced-sodium brands. Choose broth-based soups instead of creamy styles. Remember, canned soups tend to be high in sodium. Nuts and seeds Buy nuts and seeds since they have unsaturated fats. Buy nut butters without partially hydrogenated oils. Butter, Margarine, Coconut Oil Butter, margarine, and coconut oil are all fats. None are healthier than another. Butter and coconut oil are high in saturated ( solid ) fats. Some margarines contain trans fats. What to Use? Use a small amount of any fat when spreading on toast, topping on baked potatoes, and other foods. Use unsaturated fats, such as avocado, liquid oils and nuts and nut butters, more often than solid fats. When Buying Saturated Fats? Choose brands of margarine without partially hydrogenated oils. Choose unsalted butter.

7 Healthier Fat Meal Planning The Dietary Guidelines for Americans recommends reducing total fat as well as swapping saturated fats for unsaturated fats when possible. Small swaps in your meal planning can help you reduce total fat and add more unsaturated fats. High Total Fat Lower Total Fat, Higher Unsaturated Fat Sat UnSat Sat UnSat Breakfast Half a whole-wheat bagel 1 Tbsp cream cheese 1 cup 2% milk 2 scrambled eggs 1 clementine 4g Half a whole-wheat bagel 1 Tbsp peanut butter 1 cup 1% milk 1 scrambled egg + 1 egg white 1 clementine Snack 2 mini doughnuts 1 ounce of lightly salted peanuts 1 Lunch Snack Dinner Mayo-based chicken salad sandwich Bag of potato chips (1 oz) Diet soda (16 oz) Cheddar cheese slices (1 oz) 6 whole-grain crackers Fish Tacos Frozen battered fish fillet (4 oz) 2 flour tortillas 1/2 cup creamy coleslaw 9g 5g 8g 9g 7g Grilled chicken sandwich Lettuce salad Ranch dressing (1 Tbsp) Diet soda (16 oz) Hummus (1 Tbsp) 6 whole-grain crackers Fish Tacos Blackened grilled white fish fillet (4 oz) 2 flour tortillas 1/2 cup pickled red cabbage 1/4 of an avocado Snack 1/2 cup vanilla ice cream 5g 1 small frozen chocolate-covered banana Total 4 saturated fat, 45g unsaturated fat 2 saturated fat, 4 unsaturated fat 0.5g 5g 6g 4g 5g Fat on some menu items are rounded Sat = Saturated Fat UnSat = Unsaturated Fat g = grams Sources High Blood Cholesterol, National Heart, Lung, and Blood Institute Dietary Guidelines for Americans , USDA USDA Food Composition Databases ESHA Research, The Food Processor

8 Healthy-Fat Recipes Pumpkin Whole Wheat Bread serves 12 This moist bread has no egg, no added salt, and much less oil than many pumpkin bread recipes. 1 cup pumpkin (canned or fresh cooked) ½ cup granulated sugar ½ cup low-fat vanilla or fat-free plain yogurt 2 Tbsp vegetable oil ¾ cup whole-wheat flour ¾ cup all-purpose flour 1 tsp baking powder 1 tsp baking soda 1 tsp cinnamon 1. Preheat oven to 350 F. 2. In large mixing bowl, combine pumpkin, sugar, yogurt, and oil until smooth. 3. In a medium bowl, combine the flours, baking powder, soda, and cinnamon. Add to pumpkin mixture, stirring just until moistened. 4. Pour into greased pan of your choice: 1 greased 9x5x3-inch loaf pan, 2 mini-loaf pans, or tin of 12 regular muffins. 5. Bake until a wooden toothpick inserted near the center comes out clean: 1 hour for loaf pan, 50 minutes for mini-loaf pans, and minutes for muffins. 6. Cool on a wire rack for 10 minutes, then remove from pan and cool completely. Nutrition Information per serving: 120 calories, 2.5g total fat (0.5g saturated fat), 150mg sodium, 2 carbohydrates, fiber, protein Adapted from: Meals for a Healthy Heart, University of Illinois Extension, 2014 Heart-Smart Oven Fish serves 6, 4-oz servings If you do not like dill, try another herb, such as parsley. 1 ½ pounds white fish fillets (catfish, cod, tilapia, etc.) 2 Tbsp red onion, minced ½ cup low-fat, reduced-sodium mayonnaise 1 tsp dried dill weed Try with Roasted potatoes and a vegetable like asparagus Coleslaw and fruit salad, with the fish on a whole-grain roll 1. Preheat oven to 400 F. 2. Spray a shallow casserole or baking dish with vegetable cooking spray. Lay fish fillets in the prepared dish. 3. In a small bowl, combine mayonnaise, red onion and dill weed. Spread mixture evenly over fish fillets. 4. Bake, uncovered for minutes or until fish flakes easily with fork. Nutrition Information per serving: 170 calories, 8g total fat (1.5g saturated fat), 70mg sodium, carbohydrates, fiber, 2 protein Adapted from: Meals for a Healthy Heart, University of Illinois Extension, 2014

9 Healthy-Fat Recipes Avocado and Basil Bruschetta serves 8 Avocado is a source of unsaturated fats. For a lower-sodium option, serve this recipe on unsalted tortilla chips. 2 ripe avocados, seeded and peeled 4 Roma tomatoes, sliced lengthwise and diced ¼ cup diced red onion 2 Tbsp extra-virgin olive oil 2 Tbsp chopped fresh basil leaves, plus additional for garnish 1 to 2 medium cloves garlic, minced Freshly ground pepper and salt, to taste 1 whole wheat baguette (about 10 oz.), diagonally cut into ½-inch slices and lightly toasted 1. Thinly slice the avocados and cut the slices in half crosswise. Reserve. 2. Combine the diced avocado, tomatoes, onion, olive oil, basil, garlic, pepper, and salt in a bowl. 3. Top each slice of toasted bread with a heaping tablespoon of the tomato-avocado mixture. 4. Garnish each with small leaf of basil, if desired. Nutrition Information per serving: 193 calories, 1 total fat (1.5g saturated fat), 210mg sodium, 2 carbohydrates, 4g fiber, 4g protein Recipe adapted from the California Avocado Commission Recipe Recipe included in: Meals for a Healthy Heart, University of Illinois Extension, 2017 Contact Caitlin Huth, Nutrition & Wellness Educator chuth2@illinois.edu Web: go.illinois.edu/dmp Facebook: UIExtensionNWDMP