Heart-Healthy Lifestyle

Heart-Healthy Lifestyle

Heart-healthy eating Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, try these strategies to improve your heart health. Limit unhealthy fats and cholesterol FAT AND CHOLESTEROL While fat is an important source of energy for the body that also helps you absorb nutrients, it should account for no more than 30% of your total daily calories. Cholesterol is a fat-like, waxy substance in our blood. Eating meat, eggs, cheese, poultry and whole milk can contribute to having too much in the bloodstream, leading to increased risk of heart attack and stroke. Limit your cholesterol intake to 300 milligrams per day (less than 200 milligrams per day if you have cardiovascular disease). TYPES OF FAT Saturated fats are bad fats found in butter, meat, poultry, whole milk, cheese, hydrogenated shortening, palm oil, coconut oil and cocoa butter. Saturated fats raise cholesterol and should contribute 7% or less to your daily calories. Trans fats (Hydrogenated fats) are bad manmade fats often found in processed foods. Try to limit your calories from trans fats to 1% of your total diet. Monounsaturated fats are better fats found in olive oil and canola oil. They can decrease LDL (bad cholesterol) while increasing HDL (good cholesterol). [ 2 ]

Polyunsaturated fats are better fats found in safflower oil, sunflower oil, soybean oil, corn oil, sesame oil and in many nuts and seeds. Polyunsaturated fats decrease cholesterol. TYPES OF CHOLESTEROL Low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol, can build up in your arteries and cause blockages. High-density lipoprotein (HDL) cholesterol, also known as good cholesterol, carries cholesterol away from your arteries, reducing your risk of developing heart disease. One of the most important changes you can make to your diet is to limit saturated and trans-fats. Use low-fat substitutions whenever possible, and use monounsaturated and polyunsaturated fats when you do use fat. Moderation is essential because all types of fat are high in calories. Reducing fat intake will also limit your total cholesterol. SELECTING FATS AND OILS CHOOSE Olive oil Canola oil Margarine labeled trans fat-free Cholesterol-lowering margarine, such as Benecol or Take Control AVOID Butter Lard Bacon Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm and palm-kernel oils [ 3 ]

Choose low-fat protein Your body needs protein. Unfortunately, many of the sources of protein we eat today are also high in fat. Seek out healthier proteins that are low in bad fats and higher in good fats. SELECTING PROTEINS CHOOSE Skim or low-fat (1 percent) milk Fat-free or low-fat dairy products Egg whites or egg substitutes Fish, especially fatty, cold-water fish Skinless, white-meat poultry Legumes Soybeans and soy products, like soy burgers AVOID Full-fat milk and dairy products Organ meats, like liver Egg yolks Fatty and marbled meats Spareribs Cold cuts Hot dogs and sausages Bacon Fried, breaded or canned meats [ 4 ]

Eat more vegetables and fruits Vegetables and fruits are low in calories, good sources of vitamins and minerals, and are rich in dietary fiber. Dietary fiber can help reduce cholesterol. Keep a variety of fresh fruits and vegetables handy for snacks and meal ingredients. Choose recipes that include vegetables or fruits as the main ingredient and avoid adding high-fat ingredients like butter. SELECTING VEGETABLES AND FRUITS CHOOSE Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water AVOID Coconut Creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup [ 5 ]

Select whole grains Whole grains, compared to processed grains, offer more fiber and nutrients because the brand and germ in the grain hasn t been removed. Use simple substitutions to get more of these beneficial elements in your diet: Whole-grain bread and pasta instead of those made with refined white flour Brown rice is better than white rice High-fiber cereal is better for breakfast than muffins or donuts Bake with whole-wheat flour instead of white flour Women should include 25 grams of fiber in their diet per day, 21 grams per day after age 50. Men should include 38 grams of fiber in their diet per day, 30 grams per day after age 50. SELECTING GRAINS CHOOSE Whole-wheat flour Whole-grain bread, preferably 100% wholewheat or 100% whole-grain High-fiber cereal with 5 or more grams of fiber per serving Brown rice Whole-grain pasta Oatmeal AVOID Frozen waffles Corn bread Quick breads Granola bars Egg noodles Buttered popcorn High-fat snack crackers Muffins Donuts Biscuits Cakes Pies Chips [ 6 ]

Limit salt Salt is a source of sodium. Our bodies only need about 250 milligrams of salt per day, and it s best to stay below 1,500 milligrams (about one teaspoon) per day. Unfortunately, most Americans consume between 3,000 and 6,000 milligrams of salt per day! Too much salt/sodium can cause you to retain fluids and increase blood pressure. To limit sodium in your diet: Choose fresh, frozen or canned food items without added salt Select unsalted nuts or seeds, dried beans, peas and lentils Limit your consumption of salty snacks like chips and pretzels Avoid adding salt and canned vegetables to homemade dishes Select unsalted, fat-free broths, bouillons or soups Select fat-free or low-fat milk; low-sodium, low-fat cheeses and low-fat yogurt When dining out, ask for your dish to be prepared without salt Use spices and herbs to enhance the taste of your food [ 7 ]

Practice moderation and balance LIMIT PORTIONS Being aware of the foods we eat is part of eating better. The other part is limiting quantity. Be aware of proper serving sizes and review food label information to keep track of what you are eating. Examples of serving sizes: Protein About 2-3 ounces of cooked meat, poultry or fish (about the size of a deck of cards) 2 tablespoons of nut butters 1 egg 1/4 cup of dry beans or nuts Vegetables 2 cups of raw, leafy vegetables 1 cup of non-leafy vegetables (cooked or raw) 1/2 cup of vegetable juice Grains 1 slice of bread 1 cup of cereal flakes 1/2 cup of cooked rice or pasta Fruit 1 piece of fresh fruit 1 cup of chopped fruit 1/2 cup of fruit juice Dairy 1 cup of milk or yogurt 1-1/2 oz. of natural cheese 2 oz. of processed cheese BALANCE A healthy diet is a balanced diet. By eating more fruits, vegetables and whole grains, you will squeeze out overly large portions of meat. If you indulge yourself now and then, don t worry. Just keep up your overall healthy eating habits and balanced diet. [ 8 ]

KNOW HOW MANY CALORIES YOU SHOULD EAT Basic metabolic functions use a certain amount of calories every day. In general, men use more than women and younger people use more than older people. Physical activity adds to how much anybody burns. You gain weight whenever you consume more calories than your body uses up. You lose weight when you consume fewer than you burn. You maintain your weight when they are about equal. A pound of fat stores about 3,500 calories. Use this chart to determine the number of consumed calories that will maintain your weight: Activity Level* and Estimated Calories Burned Age Sedentary Moderately Active Active Female 19-30 2,000 2,000 to 2,200 2,400 31-50 1,800 2,000 2,200 51+ 1,600 1,800 2,000 to 2,200 Male 19-30 2,400 2,600 to 2,800 3,000 31-50 2,200 2,400 to 2,600 2,800 to 3,000 51+ 2,000 2,200 to 2,400 2,400 to 2,800 *ACTIVITY LEVEL: Sedentary means you have a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately Active means that you also include physical activity equivalent to walking about 1.5 to 3 miles per day at 3-4 miles per hour. Active means your added physical activity is equivalent to walking more than 3 miles per day at 3-4 miles per hour [ 9 ]

Start Here Quick guide to % daily value 5% or less is low 20% or more is high Limit these nutrients Get enough fiber Get enough of these nutrients [ 10 ]

Read food labels Understanding food labels can help you make wise food choices. Nutrition Facts labels are based on a person eating a 2,000 calorie a day diet. Bear in mind that your requirements may be higher or lower because of your age, gender, or activity level (see page 9). Serving size is defined at the top of the label. If you compare labels, make sure the serving sizes are equal and account for how much you will eat. Calories defines the number of calories per serving. Fat information lets you determine if the types of fat found in the product are unhealthy fats or better fats (see page 2). % Daily Value (%DV) shows you how much the food contributes to your recommended daily amount of each nutrient. Less than 5% is considered a low amount. More than 20% is considered a high amount. Some nutrients do not include a %DV. In all cases, try to choose foods with low amounts of sugar and trans fats. [ 11 ]

MyPlate The MyPlate visual should be your guide to the proportions of fruits, vegetables, grains, proteins and dairy you eat. The following examples are based on a 2,000-calorie diet. If your daily calorie target is higher or lower (see page 9), consult ChooseMyPlate.gov for finding the right amounts for you. Grains: Make half your grains whole EAT 6 OZ. EVERY DAY Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice or pasta every day 1 oz. is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta Vegetables: Vary your veggies EAT 2-1/2 CUPS EVERY DAY Eat more dark green veggies like broccoli, spinach and other dark leafy vegetables Eat more orange vegetables like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans and lentils Fruits: Focus on fruit EAT 2 CUPS EVERY DAY Eat a variety of fruit Choose fresh, frozen, canned or dried fruit Go easy on fruit juices [ 12 ]

Dairy: Get your calcium-rich foods ADULTS GET 3 CUPS EVERY DAY Go low-fat or fat-free when you choose milk, yogurt and other milk products If you don t or can t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages Protein: Go lean with protein EAT 5-1/2 OZ. EVERY DAY Choose low-fat or lean meats and poultry Bake it, broil it or grill it Vary your protein routine choose more fish, beans, peas, nuts and seeds Heart-healthy tip Plan ahead: create daily menus Make it easier to stick to great choices by planning meals and snacks ahead of time. Here are a few guidelines: Select foods for each meal and snack Emphasize vegetables, fruits and whole grains Limit animal products, fatty foods and sodium Watch portion sizes and calories Add variety to your menu choice Use MyPlate guidelines for help with meal planning [ 13 ]

Heart-healthy exercise The benefits of exercise are real and can be dramatic. It s good for your heart and for your body in general. Regular physical activity reduces the risks of: Developing diabetes Developing high blood pressure Developing colon cancer Dying prematurely Dying from heart disease Regular physical activity helps with: Weight control Lowering blood pressure Lowering blood sugar Maintaining healthy bones, muscles and joints Building strength Reducing falls in older adults Psychological well-being Raising HDL (good cholesterol) Most people can and should exercise. If you have a medical condition, are middle-aged or older, have been a couch potato or have an injury, discuss your options with your health care provider. Types of exercise A complete exercise regimen should include aerobic exercise, strength or resistance training, and flexibility exercises. AEROBIC EXERCISE Aerobic exercises use continuous, rhythmic activity of the large muscles of the body to strengthen your heart and lungs. During aerobic exercise, the muscles demand more oxygen-rich blood. This makes your heart beat faster to keep up. Over time, this makes your heart stronger. Aerobic exercises include: Brisk walking Jogging Bicycling Cross-country skiing Swimming [ 14 ]

Follow these guidelines for healthy aerobic exercise: Exercise 3 to 5 days each week Warm up for 5 to 10 minutes at low intensity before increasing intensity Maintain exercise intensity for 30 to 45 minutes or three 10 to 15 minute sessions Gradually reduce intensity to cool down the last 5 to 10 minutes When you get started, you may not be able to reach a higher intensity, aerobic phase of exercise for very long. Start with what feels comfortable, then (over a period of weeks) gradually increase the length of the aerobic phase five minutes at a time until you reach the recommended 30 to 45 minute goal. STRENGTH OR RESISTANCE TRAINING Strength training done every other day helps build strong bones and muscles. It makes everyday activities easier. Two major examples include: Isometric resistance involves tensing your muscles against an object, such as against the floor in a push-up, planks or resistance bands. Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting. FLEXIBILITY EXERCISES Stretching and flexibility exercises help keep joints flexible and reduce the chances of injury during other activities. We recommend gentle stretching for 5 to 10 minutes after your muscles are warmed up by aerobic exercise. [ 15 ]

Age Target Heart Rate (50 to 85% of your Maximum Heart Rate) Maximum Heart Rate 100% Monitor your workout Get the most out of your exercise program by monitoring your heart rate and exertion level. HEART RATE 20 100-170 200 30 95-162 190 40 90-153 180 50 85-145 170 60 80-136 160 70 75-128 150 You will get the most cardiovascular benefit from your aerobic exercise by achieving a Target Heart Rate (THR) that is 50% to 85% of your Maximum Heart Rate (MHR). These numbers vary by age. Determine your heart rate by taking your pulse. You can use a pulse monitor or count beats by placing [ 16 ]

your index and middle finger on the inside of your wrist or the side of your neck. Press gently until you feel the beats of your pulse. Watching the second hand on a clock, count the number of beats you feel in 10 seconds. Multiply that number by 6 to calculate the number of beats in a minute. That number is your current heart rate. EXERTION Knowing how much effort you put into exercising will help you understand the effects of your workout. It is important to listen to your body while exercising. Pay attention to your heart rate, breathing, sweating and muscle fatigue. When your priority is heart health, your goal should be to exert enough to feel like what you are doing is somewhat hard, but feels OK to continue. Speed up your workout if it feels too comfortable. Slow down if you feel like you re pushing yourself. [ 17 ]

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Be active throughout the day Formal exercise is great, but there are many more ways to be active throughout the day. These strategies can help you build your energy level while burning calories: Take stairs instead of the elevator Walk or bike instead of driving Work in the garden, rake leaves or do some housecleaning every day Park at the far end of parking lots Stay motivated Most people who begin an exercise program stop exercising by the end of their first year. You can beat the odds by planning and making exercise a regular part of your daily routine. Here are some tips to help you stay motivated: Find a fitness partner who will exercise with you Start an exercise log to track your progress and motivate you with your achievements Make exercise a priority by scheduling your workouts on your calendar Wear clothes and shoes that make exercising comfortable Entertain yourself with music, TV, audiobooks and podcasts Make exercise non-negotiable, as important to your daily routine as brushing your teeth [ 19 ]

Trust your heart to the Specialists providing individualized care Locations near your home and work Advanced technology for diagnosis and treatment FOR MORE INFORMATION, CALL 1-866-520-2510 marshfieldclinic.org/experts-at-heart 01/17 CCD 16MAR10500