Download Nutrition tips for your heart

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.
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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