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Sodium (aka salt) and Your Heart ♥ Water follows sodium. This means the more sodium you take in the more fluid your body will hold onto (like a sponge). ♥ This extra water makes your heart work harder, increases your blood pressure, and causes more fluid to pool in your tissues and lungs. ♥ Limit sodium intake to 2300 mg or less per day = 1 teaspoon salt. Healthy adults only need 1500 mg of sodium per day. Fabulous Fibre ♥Recommended intake 25 – 35 grams per day. ♥ Obtain your fibre intake from a variety of sources. ♥ Whole grain cereals contain fibre that add bulk to the diet and help to keep the bowels regular. ♥ Beans, oat bran and some fruit and vegetables contain gel-forming fibre (soluble) that helps to lower blood cholesterol. If you have diabetes, this type of fibre may also help your blood sugar control. ♥ Read food labels ♥ Choose foods with less than 400 mg sodium per serving or less than 15% Daily Value. ♥ Watch the serving size. Nutrition Tips for Heart Healthy Eating Guidelines for a High Fibre Diet ♥ Eat a varied diet with both soluble and insoluble sources of fibre. ♥ Drink plenty of fluids (6 – 8 cups / day). Quick tips to cut out the salt ♥ Increase the fibre in your diet gradually. ♥ Choose less canned, processed (e.g. ♥ Read nutrition labels when shopping. pickled foods, condiments), and fast foods – these account for most of the sodium we eat. Aim for high fibre or very high source of fibre, which means 4 – 6 grams of fibre per serving. ♥ Central Okanagan Heart Function Clinic ♥ Limit adding salt to foods while cooking or at the table. Adapted from 2011 HealthLinkBC: Low Sodium (Salt) Eating. ♥ COACH Central Okanagan Association for Cardiac Health Information adapted from 2011 HealthLinkBC: Fibre and Your Health. 828248 Nov 15-12 Cholesterol and Your Heart Alcohol and Your Heart Portions 1 Increase ‘Healthy’ Cholesterol – HDL ♥ Limit alcohol ♥ Know your plate – ½ vegetables, ♥ Add 2 – 3 Tbsp of unsaturated fat to your ♥ High amounts of alcohol can increase your diet. Good sources include plant-based fat e.g. avocado, olive, canola and sunflower oil. Increased HDL cholesterol = lower risk of heart disease. ♥ Increase Omega 3 fat intake: They can help to raise HDL and lower triglycerides. Examples are salmon, mackerel, freshly ground flaxseed, walnuts. ♥ Activity helps increase HDL. 2 Decrease ‘Lousy’ cholesterol – LDL ♥ Limit saturated fat intake, which comes mostly from animal products e.g. red meat. Also limit trans fats, which come mostly from processed foods, pastries and deep-fried foods. These fats can increase LDL cholesterol level, increasing your risk for heart disease. LIMIT: ⇨ Processed foods made with lard, palm and coconut oils ⇨ Baked goods made with shortening ⇨ Deep fried foods ⇨ Butter, cream, margarines made with hydrogenated oils ♥ Both the type and amount of fat are important! Adapted from 2011 HealthLinkBC: Heart Healthy Eating. blood pressure and worsen heart failure. Discuss your alcohol intake with your doctor. ♥ If you have high blood pressure and you choose to drink alcohol, do so in moderation. ♥ Alcohol contains empty calories and can contribute to weight gain. ♥ Many individuals ask about the “heart” benefits of resveratrol → to date there has been no solid evidence to support increasing red wine intake to protect the heart. ♥ Limit alcohol intake to: ⇨ no more than 2 drinks on any given day ⇨ no more than 14 drinks a week for men ⇨ no more than 9 drinks a week for women ♥ 1 drink is equal to: ⇨ 1.5 oz liquor (40% alcohol) ⇨ 5 oz wine ⇨ 12 oz beer ⇨ 3 oz sherry or port Information adapted from 2010 HealthLinkBC: Alcohol and Heart Disease Overview. ¼ starch, ¼ protein. For example: ⇨ 2 cups multi-coloured veggies, 3 ounces of lean meat and 1 cup high fibre starch (eg. brown rice, whole grain pasta, bulgur, etc.) or 2 pieces of whole grain bread ⇨ Add colour to your plate. The more variety and colour in your fruit and vegetables = more vitamins and minerals ♥ Be aware that most restaurant portions are double the recommended serving sizes. Maintaining a Healthy Weight ♥ If your are above your ideal weight, remember even a small reduction in your weight can improve blood pressure and your heart health. ♥ There is no quick fix to weight loss. Skipping meals can decrease your metabolism and make it difficult to achieve long term weight loss. ♥ Regular eating, smaller portions and good balance will help you feel full and achieve your goals! ♥ Daily exercise combined with heart healthy eating can help you to maintain a healthy weight. Adapted from © Dietitians of Canada/PEN. LifeStyle Steps for Healthy Weight Loss – Taking Action