Heart Healthy Nutrition. Mary Cassio, RD Cardiac Rehabilitation Program

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1 Heart Healthy Nutrition Mary Cassio, RD Cardiac Rehabilitation Program

2 Today s Topics Healthy Eating Guidelines Eating Well with Canada s Food Guide Balanced Eating

3 Heart Healthy Nutrition Increased blood cholesterol is a risk factor for heart disease and one that we can change Heart Healthy changes would include:

4 Principles Of Heart Healthy Diet Choose healthier unsaturated fats (fish & vegetable oils) instead of animal or trans fats. Limit intake of high cholesterol foods. Eat a wide variety of vegetables, fruits, whole grains & legumes daily. Achieve & maintain a healthy body weight. Limit intake of sugar, caffeine, alcohol & salt in your diet. 5

5 How To Get Started Look at lifestyle changes. Think about how you are eating right now and gradually make changes to your diet. Start with the easiest changes first. 7

6 Eat Less Fat in Meals & Snacks Reduce the fat added to food or used in food preparation. Margarine, butter, oil, shortening, lard, mayo, salad dressings, cream, sour cream, cheese sauces. 21

7 Different Fats Margarine vs Butter Non Hydrogenated Margarines Regular or Light Margarines The portion used is important

9 Avoid Trans Fats Partially hydrogenated oil, vegetable oil shortening. Deep-fried foods, fast foods. Processed Foods: some cookies, crackers, potato chips, convenience foods, commercial baked goods, hydrogenated margarines, candy bars.

10 Limit Saturated Fats Meat, poultry (dark meat), poultry skin, high fat dairy products, egg yolk, butter, lard, hydrogenated oils, chocolate. Tropical oils: palm oil, palm kernel oil, coconut oil.

11 Use More Often Monounsaturated Fats Oils: olive, canola, peanut & sesame. Nuts: almonds, cashews, chestnuts, hazelnuts, pistachios, macadamias, pecans, peanuts & their butters. Olives, avocados, sesame seeds, nonhydrogenated margarines.

12 Use More Often Polyunsaturated Fats Oils: Grapeseed, corn, safflower, sunflower, soybean, cottonseed. Sunflower seeds, wheat germ, non-hydrogenated margarines.

13 Omega-3 Fats Seafood & fatty fish (mackerel, sardines, salmon, herring & trout), omega-3 eggs, Omega-Pro, wild game. Oils: canola, flax, hemp seed Nuts & Seeds: Walnuts, pumpkin seeds, ground or crushed flaxseeds Soybean products, non-hydrogenated margarines

14 Omega-3 Fatty Acids You are encouraged to eat 3-4 oz of fish 2-3 times a week. Ground flax seed--1-2 Tbsp per day in soups, cereals, yogurt and breads. 13

15 Beware: Cholesterol Free Does Not Equal Fat Free Foods Of Plant Origin Do Not Contain Cholesterol. If there is no animal product in a food item then it does not contain cholesterol. 19

16 Dietary Cholesterol Is Found In Foods That Come From Animals. Eggs Organ meat Milk products Meat Poultry Fish / Shellfish 18

17 Foods Of Plant Origin Do Not Contain Cholesterol Fruit Vegetables Vegetable oils Margarine Grains Cereals Nuts / Seeds 20

18 Going Nuts!!! Healthy source of protein and unsaturated fats. Studies have proven a moderate amount of nuts may lower LDL cholesterol. Portion size is the key.

19 The Healthy Plate Vegetables At least 2 kinds Starch (eg. potato, rice, pasta) Protein (Fish, lean meat, chicken, beans, lentils)

20 Recommended Number of Food Guide Servings per Day Recommended Children Number of Food Teens Guide Servings Adults per Day Age in Years Sex Girls and Boys Females Males Females Males Females Males Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives

25 Principles Of Heart Healthy Diet Choose healthier unsaturated fats (fish & vegetable oils) instead of animal or trans fats. Limit intake of high cholesterol foods. Eat a wide variety of vegetables, fruits, whole grains & legumes daily. Achieve & maintain a healthy body weight. Limit intake of sugar, caffeine, alcohol & salt in your diet. 5

26 Soluble Fibre 7-13 g per day will help lower cholesterol. Found in oats, oat bran, barley, psyllium, legumes, flax seed, some fruits & vegetables. Add beans & barley to soups & casseroles. Add oat bran, ground flaxseed, All Bran Buds to cereals, yogurt, breads, muffins & applesauce.

28 Insoluble Fibre Does not have an effect on your blood cholesterol level but has been proven to reduce risk for heart disease. Does help with bowel regularity. Insoluble Fibre: wheat bran, whole wheat breads, whole grain cereals, corn bran, fruits and vegetables with skins When you increase fibre, increase gradually and increase fluid intake as well. Drink 8-10 glasses of fluid per day. 32

29 Principles Of Heart Healthy Diet Choose healthier unsaturated fats (fish & vegetable oils) instead of animal or trans fats. Limit intake of high cholesterol foods. Eat a wide variety of vegetables, fruits, whole grains & legumes daily. Achieve & maintain a healthy body weight. Limit intake of sugar, caffeine, alcohol & salt in your diet. 5

30 Caffeine Is found in drinks such as coffee, tea, pop It is also found in cocoa, cold remedies and headache medicines It can affect the heart.use In Moderation! mg caffeine/day (~3 cups of coffee per day

31 Heart Healthy Eating Limit Alcohol...Consult Your Doctor! Drink in Moderation: 1-2 Drinks/ Day 1 bottle of beer 5oz of wine 1 ½ oz of liquor

Heart Healthy Eating Sodium Recommended intake 1500 2300 mg Excess salt is generally found

32 Heart Healthy Eating Sodium Recommended intake mg Excess salt is generally found in prepared or processed foods and in restaurant foods. Limit salt at the table and in cooking.

35 Restaurant Eating Look for a restaurant that has variety. Choose chicken or fish more often than red meat. Avoid fried products. Choose smaller portions (lunch size). Share an entrée. Ask for a doggy bag Ask for sauces, gravy and dressings on the side. Ask for margarine rather than butter. If unsure of ingredients or methods of food preparation, you can always ask. 38

36 How long do I have to follow this diet? It s not a diet. Controlled, not cured. Permanent changes. Maintain good eating habits for a lifetime. 39

10/3/2016. SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET. What is a cardiac diet. If it tastes good, spit it out!!

10/3/2016. 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