EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C

EATING FOR A HEALTHY HEART S A R A Z O O K, R D N, C D, C P H W C

ANTI-INFLAMMATORY TURMERIC SMOOTHIE The turmeric has a powerful antiinflammatory, curcumin, in it, which is more easily absorbed by our bodies when consumed with black pepper (for a surprising kick). Since sugar is pro-inflammatory, there is no added sugar in this smoothie, not even honey. Inflammation throughout the body has been linked to various chronic and acute diseases, and this smoothie will help you fight that, and kick your sugar cravings!

CARDIOVASCULAR RISK FACTORS

FATS IN OUR BLOOD

WHAT IS A LIPID PROFILE?

TOTAL CHOLESTEROL HDL + LDL (+ other minor sources) = Total Cholesterol It is not fat, but a fat-like substance, produced by the liver. Our bodies rely on cholesterol for many important functions, although it makes what it needs.

HDL CHOLESTEROL HDL Cholesterol Good cholesterol ; stands for highdensity lipoprotein. Transports cholesterol back to the liver for excretion or reprocessing. High levels are beneficial for avoiding heart disease.

LDL CHOLESTEROL LDL Cholesterol Bad cholesterol ; stands for lowdensity lipoprotein. Increases build-up of fat-like materials (plaque) that attach to your blood vessels. Low levels are the most desirable in order to avoid heart disease.

TRIGLYCERIDES A measure of the circulating fat in the blood Your liver uses triglycerides as fuel to make cholesterol. The body converts excess calories, sugar and alcohol into triglycerides. A high level (along with other risk factors) may be associated with an increased risk for coronary artery disease.

LIPID STOP LIGHT HDL TG LDL

WHAT LEVELS ARE DESIRABLE? Adults Total Cholesterol LDL Cholesterol With Diabetes HDL Cholesterol (Women) Triglycerides <200 mg/dl <100 mg/dl <70 mg/dl >40 mg/dl >50 mg/dl <150 mg/dl

FATS IN OUR FOOD

THE GOOD, THE BAD, THE UGLY Monounsaturated fats Polyunsaturated fats Saturated fats Trans fats

FACTS ABOUT FATS Fats: provide energy and support the growth of your body s cells help your body absorb certain nutrients and produce important hormones Each gram of fat contains more than TWICE the calories of carbohydrates and proteins. Fat is naturally found in animal products as well as in some plant products. All fats are not the same.

TYPES OF UNSATURATED FAT Monounsaturated Fat - Found in these foods: Olive oil, canola oil, peanut oil, peanuts, pecans, and avocado - Affect on blood: will help lower your LDL cholesterol while maintaining your HDL Bottom line: Eat a diet high in monounsaturated fats! Foods containing monounsaturated fats usually have a high amount of vitamin E, an important antioxidant vitamin. May help to reduce blood cholesterol when used in place of saturated fats.

TYPES OF UNSATURATED FAT Polyunsaturated Fat Found in these foods: Safflower oil, corn oil, soybean oil, sunflower oil, and cottonseed oil Affect on blood: will lower both your LDL and your HDL Bottom line: A moderate amount of polyunsaturated fat in your diet is adequate.

SATURATED FAT Saturated Fat Unhealthy. Increases total cholesterol and LDL cholesterol. Clogs arteries. Usually solid at room temperature. Food sources: meat, butter, ice cream, cheese, cream, coconut milk, coconut oil and palm oil, processed foods made with butter or shortening Bottom line: Limit saturated fat!

TRANS FAT Hydrogenated Fat: Trans-Fat Unhealthy. Formed when oil is hydrogenated. Raises total cholesterol and LDL cholesterol. Lowers good cholesterol (HDL). Food sources: Some margarines, shortening, peanut butter, convenience foods such as crackers, cookies, microwave popcorn and other baked goods. What it is: Produced by a chemical process that changes liquid fat, such as vegetable oil, into a solid (saturated) fat, such as margarine. Bottom Line: AVOID trans fats!

TRANS FAT LABELS

TRIGLYCERIDES Triglycerides (TG) When consumed in excess, too much sugar does not get used as fuel for our bodies and is stored as fat. This storage form of fat for sugar is called triglyceride. To reduce your triglyceride level; control your weight, be physically active, give up tobacco, and limit foods with a lot of added sugar, as well as alcohol intake. Food Sources: candy, sweets, bakery prepared items (baked goods), soda and alcohol Affect on blood: High TG levels may be associated with low good cholesterol (HDL) levels.

HOW MUCH FAT IS OK? Snack Foods: Food Labels: 3 grams of fat per 100 calorie serving Quick tool for grocery shopping Portions of foods that do not fit this rule should be limited

ICE CREAM LABEL

COMPARING FOOD LABELS 1% Milk 2% Milk Whole Milk

COCONUT OIL CLAIMS

COCONUT OIL FACTS

CHOOSING & COOKING LEAN MEATS How to choose your meats: Choose select' cuts of meat to limit marbling Choose meats with loin or round in the name Choose low-fat ground turkey breast or chicken breast meat. How to cook your meats: Moist cooking methods braising, stewing, boiling, and cooking meat wrapped in foil or parchment paper Dry cooking methods baking, broiling, roasting, and grilling To keep meats tender, use marinades such as low calorie sauces, salsa, yogurt or citrus fruits TRIM it, DRAIN it, CHILL it.

BUT, IT S NOT ALL ABOUT FAT Caffeine Alcohol Sodium Fiber Whole grains Fruits & Vegetables

SODIUM Did you know? 9 out of 10 Americans consume too much sodium. An average American consumes 3400 mg of sodium per day. More than DOUBLE the recommendation by the American Heart Association of 1500 mg. Where does it come from?

SODIUM For normal healthy adults, a common recommendation for sodium is: 2300 mg of sodium per day This is equivalent to ~1 teaspoon of salt per day. Cutting down on sodium (salt) in your diet can help reduce problems with elevated blood pressure and fluid retention.

DIETARY FIBER How much fiber do you need? At least 25 grams per day Fiber is an important part of your meal plan because: It provides roughage, the bulk that helps to move the food along in the intestines. This helps keep our bowel habits more regular. It curbs hunger, giving you a feeling of fullness. It helps to lower cholesterol, thus your risk of heart disease. Important tips: Add more fiber into your diet slowly to help your body adjust Drink plenty of fluids to help your body process the fiber!

FRUITS AND VEGETABLES High in vitamins, minerals, and soluble fiber Aim for 5-9 servings per day Plays a role in risk of CVD, stroke, and BP Phytonutrients: the color of food Beta cryptothanxin - oranges, pineapple, peaches Allicin - garlic, onions, pears Anthocyanins - red wine, grapes, berries

MEDITERRANEAN DIET Mediterranean Diet Basics Take time to enjoy food in the company of others. Drink plenty of water. Get plenty of exercise. Focus on in-season, plant-based foods. Use extra-virgin olive oil as your main dietary fat. Fill your plate with fruits, vegetables, whole grains, nuts, seeds, legumes, herbs and spices. Eat fish and seafood often, two times per week or more. Enjoy daily or weekly moderate portions of cheese, yogurt, eggs, and poultry. Have red meats and sweets less often. Eat fruit for dessert and limit other sweets.

LET S COMPARE! Original Single Patty Butterburger, regular French fry and vanilla shake CALORIES: 1480 Total Fat 75 g Saturated Fat 34 g Trans Fat 0.5 g Sodium 1310 mg Carb 164 g Fiber 5 g Protein 40 g Grilled Chicken Sandwich, side salad and Diet Pepsi CALORIES: 490 Total Fat 9 g Saturated Fat 4.5 g Trans Fat 0 g Sodium 1165 mg Carb 55 g Fiber 2 g Protein 44 g

QUESTIONS?

Name: 1. The American Heart Association and American College of Cardiology both recommend limiting saturated fat to: a. 20-25 grams per day b. 5-6% of total calories (~8-15 grams per day) c. There is no limit on saturated fats 2. What are food sources of triglyceride? a. Olive oil and nuts b. Eggs and other meats c. Candy, sweets, baked goods (cakes, cookies, pies), regular soda and alcohol 3. A common recommendation for sodium intake per day is? a. <3000-5000 mg per day b. Just don t salt your foods c. <2300 mg per day 4. Replacing saturated fats with mono- and polyunsaturated fats could decrease blood lipids and blood pressure and improve insulin sensitivity and body composition. a. True b. False 5. What are the basic nutrition principles of the Mediterranean Diet? a. Use extra-virgin olive oil as your main dietary fat. b. Fill your plate with in-season fruits, vegetables, whole grains, nuts, seeds, legumes, herbs and spices. c. Eat fish and seafood often, two times per week or more. d. Eat fruit for dessert and limit other sweets. e. All of the above