Download NUTRITION FOR HEART HEALTH Table of Contents Mind, Body, Me Nutrition E-Packet

Mind, Body, Me Nutrition E-Packet
February 2015
NUTRITION FOR
HEART HEALTH
Mind, Body, Me Nutrition E-Packet
Table of Contents
What is Heart Disease?
…1
Risk Factors
…2
Diet Recommendations
…2
Grocery Shopping Tips
…3
Label Reading 101
…4
Dining Out
…5
Recipes
…5-9
What is Heart Disease?
Coronary heart disease—aka heart disease—is the main
form of heart disease. It is a disorder of the blood vessels of
the heart that can lead to heart attack. A heart attack
happens when an artery becomes blocked and prevents
oxygen and nutrients from getting to the heart. Heart
disease falls under the category of cardiovascular diseases,
which are diseases of the heart and blood vessel system.
Other cardiovascular diseases include stroke, high blood
pressure, angina (chest pain), and rheumatic heart disease.
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February 2015
Diet Recommendations
A healthy diet is one of the best ways to fight cardiovascular disease.
Making simple changes, like the ones below, will provide long-term
benefits to your health and your heart.
Eat whole grains and beans. These are foods high in soluble
fiber, which binds to the cholesterol you eat so that it passes out
of your body instead of clogging arteries.
Heart Disease Risk
Factors
• High blood pressure
• High blood cholesterol
• Diabetes and pre-diabetes
• Smoking
• Being overweight or obese
• Being physically inactive
• Having a family history of early
heart disease
• Having a history of
preeclampsia during pregnancy
• Unhealthy diet
• Age (55 or older for women)
http://www.nhlbi.nih.gov/health/educational/
hearttruth/lower-risk/risk-factors.htm
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Eat a variety of fruits and vegetables. Some fruits and veggies
also contain soluble fiber, while others contain insoluble fiber
(which is also good for you but doesn’t affect cholesterol). You can
ensure you get plenty of both by eating a variety.
Eat vegetable oils, nuts, seeds, and avocados. The
monounsaturated fats in these foods can lower your bad (LDL)
cholesterol. Avocados, walnuts, almonds, macadamia nuts, pecans,
pumpkin seeds, chia seeds, and flax seeds are all good choices.
Eat fatty fish. Salmon is great for Omega-3s, but so are lots of
other fish like trout, mackerel, and sardines. Omega-3 fatty acids
have been shown to lower triglycerides (fat in the blood), thus
lowering risk for heart disease.
Limit fatty animal products. Foods such as whole milk,
processed meats, and high-fat cuts of red meat contain saturated
fat, which are a major threat to heart health as it raises the
amount of bad (LDL) cholesterol in your blood. Play it safe by
keeping plenty of variety in your diet and not relying solely on
animal-based foods for your protein.
Limit sodium intake. Reducing sodium in the diet can lower
blood pressure. The first step to limiting your sodium intake is to
paying more attention to labels and substitute lower sodium
versions of foods when possible. The American Heart Association
recommends people consume a maximum of 1,500 milligrams a
day of sodium as the best approach for cardiovascular health.
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Tips for Heart-Healthy Grocery Shopping
While it’s generally healthier and cheaper to buy groceries at the store and prepare your meals at home,
sometimes the sheer number of food choices at the supermarket can seem overwhelming. Here are some tips to
help you be heart-smart at the grocery store.
Fruits & Vegetables
Milk, Cheese, Butter, & Eggs
• When fresh foods aren't available, choose frozen
or canned vegetables and fruits in water without
added sugars, saturated and trans fat, or salt.
• Select fat-free (skim) or low-fat (1%) milk. • Buy more fruits and vegetables that are good
sources of fiber, including beans, peas, oranges,
bananas, strawberries and apples.
• Use egg whites or egg substitutes instead of egg
yolks. (Substitute two egg whites for each egg
yolk in recipes that call for eggs.)
• Stock up on raw vegetables for snacks such as
carrot and celery sticks, broccoli, cherry tomatoes
and cauliflower.
• Choose soft margarines that contain “0 grams
trans fat” instead of buying butter.
• Choose fat-free, low-fat or reduced-fat cheeses.
• Avoid buying a lot of butter, cream and ice cream.
Save those for special occasions and, even then,
• Try to limit fruit juices. They don’t provide the fiber
limit how much you eat. These foods have more
whole fruit does and usually added sugars.
saturated fat than whole milk.
Meat, Poultry, Fish, and Nuts
• Buy and prepare more fish. You should eat grilled
or baked fish at least twice a week. Some good
examples are salmon, trout and herring. • Choose cuts of red meat and pork labeled “loin”
and “round”; they usually have the least fat.
• Buy “choice” or “select” grades of beef rather than
“prime,” and be sure to trim off the fat before
cooking.
• When buying or eating poultry, choose the leaner
light meat (breasts) rather than the fattier dark
meat (legs and thighs). Try the skinless version or
remove the skin yourself.
• Select more meat substitutes such as dried
beans, peas, lentils or tofu and use them as
entrees or in salads and soups. A one-cup serving
of cooked beans, peas, lentils or tofu can replace
a two-ounce serving of meat, poultry or fish.
Bread & Baked Goods
• Choose whole-grain, high-fiber breads, such as
those containing whole wheat, oats, oatmeal,
whole rye, whole grain corn and buckwheat.
Choose breads and other foods that list whole
grains as the first item in the ingredient list. • Limit the amount of bakery products you
purchase, including doughnuts, pies, cakes and
cookies. Look instead for fat-free or low-fat and
low-sodium varieties of crackers, snack chips,
cookies and cakes. • Chose baked goods that are made with
polyunsaturated or monounsaturated oils, skim or
reduced-fat milk, and egg whites over those made
with egg yolks, saturated fats and/or trans fats.
(Read the Nutrition Facts label to determine the
saturated fat, trans fat and cholesterol content.)
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Try-These-Tips-for-Heart-HealthyGrocery-Shopping_UCM_001884_Article.jsp
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February 2015
Label Reading 101
Learning how to read and understand food labels can help you make healthier choices.
1 - Start with the serving
information at the top of the label.
This will tell you the size of a single
serving and the total number of servings
per container (package).
2 - Next, check total calories per
serving. Pay attention to the calories per
serving and how many servings you’re
really consuming if you eat the whole
package. If you double the servings you
eat, you double the calories and nutrients.
3 - Limit these nutrients. AHA
recommends limiting these nutrients:
Based on a 2,000 calorie diet, no more
than 16 grams of saturated fat, as little
trans fat as possible, and no more than
1,500 mg of sodium.
4 - Get enough of these nutrients.
Make sure you get enough of beneficial
nutrients such as: dietary fiber, protein,
calcium, iron, vitamins and other
nutrients you need every day.
5 - Quick guide to % Daily Value. The
% Daily Value (DV) tells you the
percentage of each nutrient in a single
serving, in terms of the daily
recommended amount. As a guide, if you
want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5
percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV
— 20 percent or more.
* Remember that the information shown in these panels is based on 2,000 calories a day. You may need to
consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether
you’re trying to lose, gain or maintain your weight.
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Understanding-Food-NutritionLabels_UCM_300132_Article.jsp
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Dining Out
It’s important to understand what's on the menu when you eat out. With a little bit of effort, you can
ensure that the meals you eat away from home are part of a healthy diet.
Keep these tips in mind when reading the menu:
• Look for items that are steamed, broiled, baked,
grilled, poached or roasted foods. Remember that
foods served fried, au gratin, crispy, scalloped,
pan-fried, sautéed, buttered, creamed or stuffed
are high in fat and calories.
• Ask your server! –If you’re not sure based on the
menu description how a meal is prepared be sure
to speak up. • Choose entrees that feature seafood, chicken or
lean meat, and avoid fatty meats. If you order meat,
remove all visible fat and ask the chef to remove the skin from the chicken. • Check the menu for items marked “healthy,” or ask the server what the healthiest choices on the menu
are.
Heart-Healthy Recipes
Apple Pie Oatmeal
Oats are an excellent source of soluble fiber, and adding apples means you get even more.
Ingredients
• 1/2 cup steel cut oats
• 2 cups water
• 1 cup chopped apples (approximately 1 small apple)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon allspice
• Honey to taste
Instructions
1. Combine all ingredients and bring to a boil, reduce heat and
simmer until fully cooked.
http://www.thegraciouspantry.com/clean-eating-apple-pie-oatmeal/#more-14563
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February 2015
Chicken Apple Egg White Omelet
When you’re looking for a savory breakfast, make an egg white omelet – All of the cholesterol in eggs is found
in the yolk. This one is full heart-healthy nuts, apples, and collard greens, so you won’t miss the cheese.
Yield: Serves 1
Ingredients
1 tsp olive oil
1 cup (8) egg whites
1 small (150g) cooked chicken breast, shredded
1 Golden Delicious apple, cored, peeled and
diced
3-4 large collard leaves, stems removed, finely
chopped
Instructions
Pinch salt and pepper
1 Add coconut oil to small non-stick pan and heat over
medium heat.
2 Add the pieces of chicken, sprinkle with salt and pepper and cook until nice and golden brown ;
3 Add apples and cook until softened, about 30 seconds. Transfer to
a small plate and reserve;
4 Add collards and cook until wilted, about 30-45 seconds. Add
reserved chicken and apples back into the pan.
5 Pour in the egg whites.
6 Reduce heat, cover loosely (a pizza pan works wonders for this)
and cook for about 5 minutes, until the omelet is completely set
and opaque throughout.
7 Delicately slide omelet onto serving plate and serve immediately.
http://thehealthyfoodie.com/chicken-apple-egg-white-omelet/
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February 2015
Thai Chicken Crunch Wraps
Peanuts for healthy fat, cabbage and carrots for fiber, and some ginger for good measure !
Yield: 3 Servings
Ingredients
• 1 Tbsp canola oil
• 2 chicken breasts, cut into thin strips
• 4 cloves garlic, minced
• 1/2 sweet onion, chopped
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 carrots, shredded or roughly chopped
• 3/4 cup finely shredded cabbage
• 3 green onions, thinly sliced
• 3 Large tortillas
For the sauce
• 1/4 cup cilantro, chopped
• 1/3 cup sweet chili sauce (found in the Asian section of the
grocery store)
• 1 heaping Tbsp crunchy peanut butter
• 1/4 tsp freshly chopped ginger
• 2 tsp soy sauce
• Crushed red pepper, to taste
• 1 1/2 cups Lettuce, chopped
• 1/2 cup peanuts
• Handful of green snap peas
Instructions
1 Heat oil in a large skillet over medium. Add chicken, garlic, onions, salt and pepper and cook, stirring
occasionally, until chicken is cooked through. Add the carrots, cabbage, and green onions, cooking for a
few more minutes until vegetables are tender, but still have a nice crunch.
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2 In a small bowl combine the sweet chili sauce, ginger, chunky peanut butter, and soy sauce, and crushed
red pepper. Stir until smooth. Add to pan, along with chopped cilantro. Stir until blended in and heated
through. Spoon mixture into lettuce leaves.
3 Layer tortillas with a handful of lettuce, peanuts, snap peas, and a large spoonful of the chicken mixture.
Roll tightly like a burrito and secure with a toothpick.
http://tastesbetterfromscratch.com/2014/07/thai-chicken-crunch-wraps.html
Edamame Chickpea Power Salad with Avocado-Lime Dressing
Soy is a great protein replacement for other, less healthy foods. The chickpeas and apples in the salad are great
for fiber and the olive oil and avocado-based dressing makes a delicious alternative to a mayo-based option.
Yield: 4 Servings
Ingredients
Dressing
• 1 (15 oz) can chickpeas, drained, rinsed and patted dry
• 1 large avocado, flesh removed
• ½ Tbsp olive oil
• 1 piece of ginger root (1/2" - 1" piece)
• ¼ tsp salt
• 1 shallot
• ¼ tsp ground cumin
• 3 Tbsp fresh lime juice
• ⅛ tsp ground cayenne pepper
• 1 Tbsp apple cider vinegar
• ⅛ tsp ground ginger
• ½ Tbsp pure maple syrup
• ½ cup cashews
• 1 Tbsp olive oil
• 10 oz. shelled edamame, cooked
• 3 Tbsp chopped fresh basil
• 1½ cup chopped apples (about 2 small apples)
• salt and pepper to taste
• 1 Tbsp chopped fresh basil (optional garnish)
Instructions
1 Prepare dressing by placing ingredients in a high-speed blender
and blending until smooth and creamy. (This will make more
than you need, but it can be difficult for some blenders to blend
smaller quantities.)
2 If you haven't cooked the edamame yet, start that now.
3 Heat a cast iron skillet over high heat. Add chickpeas and allow
them to toast for about 5-8 minutes, or until they start to brown.
Drizzle olive oil over chickpeas. Add salt, cumin, cayenne pepper
and ginger. Stir to coat. Add cashews and stir together; continue
to cook mixture over medium-high heat until cashews begin to
lightly brown.
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February 2015
4 Add chickpea/cashew mixture, edamame and apples to a medium
bowl. Season to taste with salt and pepper. Add 3 tablespoons of
avocado-lime dressing. Toss to coat. For a creamier salad, add more
dressing. Garnish with chopped basil and serve warm.
http://86lemons.com/edamame-power-salad/
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