Download Eating Healthy for your Heart and Soul Lesson 5

Eating Healthy for your
Heart and Soul
Lesson 5
Heart Health Pre-Test
• Do you eat 5 or more fruits and vegetables each
day?
• Do you eat at least 6 servings of breads, cereals
or other grain foods a day?
• Do you include any whole grain foods?
• Do you know your blood cholesterol level?
Non-Modifiable Risk Factors
• Age
• Gender
• Heredity
Modifiable Risk Factors
90
80
70
60
50
KY
Nation
40
30
20
10
0
Smoking Inactivity Obesity Diabetes No 5 A
Day
Heart Health Definitions
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Coronary Heart Disease (CHD)
Blood Lipids
Triglycerides
Lipoproteins
Cholesterol
Low Density Lipoprotein (LDL)
High Density Lipoprotein (HDL)
Blood Lipid Levels
• A total cholesterol level of 200 mg/dl or less
• A HDL level of at least 25% of total cholesterol
• Triglyceride level of 200 mg/dl or less
Dietary Guidelines for
Americans
Use the ABC’s:
A= Aim for Fitness
B= Build a Healthy Base
C= Choose Sensibly
The A-B-C’s
• A= Aim for Fitness
-Aim for a healthy weight
-Be physically active each day
• B= Build a Healthy Base
-Let the pyramid guide your food choices
-Choose a variety of grains daily, especially whole
grains
-Choose a variety of fruits and vegetables daily
-Keep food safe to eat
A-B-C’s continued…..
• C= Choose Sensibly
- Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat.
-Choose beverages and foods low in sugar
-Choose and prepare foods with less salt
- If you drink alcoholic beverages, do so in
moderation
Use the Guidelines to Decrease
Your Risk of CHD
• Lose weight if you are overweight
• Control high blood pressure
• Lower high levels of blood
cholesterol
Choose a Diet Low in Fat,
Saturated Fat and Cholesterol
• This guideline tells us to have only 30 percent or fewer
of our daily calories from fat.
• Only 10% or fewer of those calories should come from
saturated fats.
• Saturated fats are made from substances including
saturated fatty acids (SFA).
• This type of fat in foods can increase blood cholesterol
and lead to heart attacks.
• Food fats that have a high amount of SFA are often
solid at room temperature.
Food Sources of SFA
• Fats from animal sources such as beef, pork,
lamb, and poultry skin.
• Fats from whole milk, as well as other dairy
foods such as butter, cheese, some yogurt,
and ice cream.
PUFA
• Polyunsaturated Fats (PUFA) in general are not
harmful to heart health and in fact, can be “good
fats” when consumed in moderation.
• 10% or fewer of fat calories should come from
polyunsaturated fats.
• Fats with a high amount of PUFA are liquids or
soft products.
Food Sources of PUFA
• Fish such as Salmon, Lake Trout, Atlantic
Mackerel, and Halibut. Taking fish oil
supplements is not recommended for the general
public.
• Soybean, Corn, Sesame, Sunflower and
Safflower Oil.
MUFA
• Monounsaturated Fats (MUFA), like PUFA,
are not harmful when consumed in
moderation.
• 10% or fewer of fat calories should come
from monounsaturated fat.
• Fats with a high amount of MUFA are liquids
or soft products.
Food Sources of MUFA
• Olive Oil
• Canola Oil
• Peanut Oil
Trans Fatty Acids
• Trans fatty acids are found in animal and plant
foods.
• Trans fatty acids are originally unsaturated the
“good ones” which are changed to “bad ones”
(saturated fat) through chemical changes
including hydrogenation of oils.
• Recent research suggests that trans fatty
acids may increase the risk for heart disease.
Food Sources of Trans Fat
• Meats and Dairy Products (from naturally
occurring chemical changes in the animal’s
body as it digests food).
• Plant oils that have been saturated
(hydrogenated)
Cholesterol
• Cholesterol in food comes from animal
sources only.
• Cholesterol is also produced in our bodies.
• Limit our dietary intake to no more than
300mg per day.
Food Sources of Cholesterol
• Meats, poultry, and shell fish
• Whole milk and dairy products such as butter,
cheese, some yogurt, and ice cream
• Egg Yolks
Choose a variety of grains daily,
especially whole grains. Choose a
variety of fruits and vegetables daily.
• These guidelines focus on fiber.
• Dietary fiber is the part of plant food that we cannot
digest.
• Healthy adults need 20-35 grams of total fiber per
day.
• There are two types of fiber in foods, soluble and
insoluble.
Soluble Fiber
• Can contribute to heart health by lowering blood
cholesterol.
• Of the daily recommended amount of fiber, 6-10 grams
should be soluble fiber.
• Food sources of soluble fiber include:
-oranges
-bananas
-carrots
-apples
-oats
-dried beans
- peas
Insoluble Fiber
• Insoluble fiber does not lower cholesterol, but helps
the body in other ways, such as in good bowel
function.
• Food sources of insoluble fiber:
-wheat products such as breads and cereals
-wheat bran
-beets
-carrots
-cabbage
-cauliflower
-apple skins
Vitamins
• Vitamins B6 and B12, and folic acid may play a
role in preventing heart disease by keeping
levels of homocysteine (an amino acid in the
body) at the right level.
• Vitamins C, E, and carotene (a form of
Vitamin A) are antioxidants. They help
prevent the oxidation of lipoproteins. This
oxidation contributes to CHD.
B-Vitamins
B-Vitamin
B6
B12
Folic Acid
Recommended
Daily Amount
1.3-1.5mg
2.4mcg
400 mcg
Food Sources
Fruits,vegetables,g
rain foods,meat,
fish
Dairy products,
meat, poultry,fish
Fortified ready-to-eat
cereal, dark green leafy
vegetables, liver,
legumes, citrus fruit
Choosing Heart Healthy Foods
• Read food package labels.
• Understand health claims on food
packages.
Reading Labels
• Food labels provide several types of
information:
-Total fat (SFA, PUFA, MUFA)
-Cholesterol
-Dietary Fiber
-Vitamins
Health Claims on Food Labels
In order for a food product package to have a health
claim, it must follow Food and Drug Administration
regulations.
-All Fats
• Fat Free= less than .5 gms/serving and less than .5 gms trans
fatty acids
• Low Fat= 3 gms or less of total fat
• Reduced or Less Fat= at least 25% less than the original product
Saturated Fat Claims
• Free= less than 0.5 gms/serving and less
than 0.5 gms trans fatty acids
• Low Saturated Fat= 1 gram or less/ serving
and not more than 15% calories from
saturated fatty acids.
Cholesterol Claims
• Free= less than 2 mg/serving
• Low= 20 mg/serving
Sodium Claims
• Free= less than 5 mg/serving
• Low= 140 mg or less/serving
• Reduced= Sodium reduced by 25% of
the original product’s sodium content
Food Guide Pyramid
Food Guide Pyramid Plan
• In the tip, use fewer fats and choose oils and soft
margarines.
• In dairy and meat, make lean and low fat choices.
Choose dry beans often.
• In vegetables and fruits, get at least 5 a day, especially
citrus fruits and green leafy vegetables.
• In the base, look for whole grain foods rich in soluble
fiber, folic acid, and other B vitamins.
American Heart Association’s Heart
Check Mark Certification
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Low fat (less than or= to 3 grams)
Low saturated fat (less than or= to 1 gram)
Low cholesterol (less than or= to 20mg)
Sodium value of less than or=to 480mg
Meats must meet the standard for extra lean
Must contain at least 10% if the Daily Value of one or
more of these nutrients:
-Vitamin A
-Vitamin C
-Calcium
-Iron or
-Dietary Fiber