Download Let’s Get Heart Smart! Heart Healthy Eating

Healthy Eating Tip of the Month
Let’s Get Heart Smart!
Heart Healthy Eating
Healthy Eating Tip of the Month
April 2013
Healthy Eating Tip of the Month
Introduction
Our hearts do amazing things for us! For
example, did you know that the heart beats an
average of 100,000 times per day? Or that the
heart will circulate 5.6 liters of blood throughout
the body three times in one minute?
This month, learn how to take care of that
hard working heart by making “heart smart” food choices.
Heart Health Terminology
Cholesterol: A waxy substance that helps provide structure
to the walls of our cells. It is also used by our body to make
hormones, bile acids, vitamin D, and other substances.
HDL (High Density Lipoprotein): The “Good Cholesterol,” It
carries cholesterol back to the liver so it can be eliminated
from the body.
LDL (Low Density Lipoprotein): The “Bad Cholesterol,” that
can build up in your arteries. This results in narrowing of the
arteries reducing blood flow in your body, called
atherosclerosis. Arteries that become blocked can cause
heart attacks or raise blood pressure, which can lead to
heart damage.
Triglycerides: A common form of fat in your body. A high
level of this combined with a low HDL or high LDL cholesterol
level can speed up the process of atherosclerosis.
Healthy Eating Tip of the Month
What Are The Recommended Cholesterol Levels?
Total cholesterol
HDL
LDL
Triglycerides
Less than 200mg/dl
Over 55mg/dl for
women
Over 45mg/dl for
men
Less than 100mg/dl
Less than 100mg/dl
“My doctor told me my cholesterol
is too high, what can I do?”
Limit Saturated Fat

Saturated fat raises LDL cholesterol more than anything
else in your diet!

Foods that are high in saturated fat include:
o Fatty cuts of meat
o Bacon/sausage
o Whole milk
o Cream
o Butter
o Some vegetable oils: coconut and palm kernel oil
Healthy Eating Tip of the Month
Limit Trans Fat

Trans fat can increase your LDL cholesterol, this type of
fat is found in foods made with hydrogenated oils like
hard margarines and shortenings

Foods high in trans fat include:
o Baked products like cookies, donuts, and cakes
o Hard margarines
o Fried foods made with hydrogenated oil
Eat More Soluble Fiber
 Soluble fiber helps stimulate the
uptake of cholesterol from our
blood vessels
 Foods with this include:
o Beans
o Whole-grain cereals and breads
o Fruit
o Vegetables
Healthy Eating Tip of the Month
How much soluble fiber is in my food?





1/2 cup of cooked oatmeal has 1gram
1/2 cup of black beans has 2 grams
1 medium pear has 2 grams
1 medium orange has 2 grams
1/2 cup of Brussels sprouts has 3 grams
Goals to Help You Reduce Your
Cholesterol
 Less than 7% of your daily calories should be from
saturated fat.
o To give you an idea how many grams that is see
the table below:
If you consume:
Eat no more than:
1,500 calories a day
10 grams saturated
fat
2,000 calories a day
13 grams saturated
fat
 Aim for 10-25 grams of soluble fiber per day. Even
an increase of 5-10 grams per day can reduce
your LDL level by 5%.
Healthy Eating Tip of the Month
Fats That Promote Heart Health
While the media often proclaims that a “low fat” diet is best,
there are actually several types of fat that reduce
cardiovascular disease risk.
Monounsaturated Fats:
 These can reduce your LDL
cholesterol
 Sources include:
o Canola, olive, and peanut oils
o Avocados
o Nuts
 These fats are typically liquid at
room temperature
The majority of the
fats you eat should
come from this type of
fat.
Polyunsaturated Fats: Omega-3 Fatty Acids
 Slow the rate of plaque deposits in blood
vessels
 Decrease blood pressure
 Lower triglycerides
 Reduce inflammation and blood clotting
 Sources include:
o Salmon
o Tuna
o Lake trout
o Walnuts
o Flaxseed
Healthy Eating Tip of the Month
Polyunsaturated Fats: Omega-6 Fatty Acids
 These can help reduce LDL cholesterol and lower
blood pressure as well.
 Sources:
o Nuts
o Seeds
o Vegetable oils such as
sunflower, safflower, corn,
and soybean oils
You Can Easily Add Healthy
Fat To Your Diet!
 Add walnuts or almonds to
cereal
 Add avocado to sandwiches
or salads
 Use olive oil in dressings or to
sauté vegetables, seafood,
or meat
Healthy Eating Tip of the Month
What Does a Heart Healthy Diet
Look Like?
Well-balanced eating involves choosing foods from all of
the food groups!
Food Group
Grains (whole grains are
best!)
Daily Servings
6-8
Vegetables
4-5
Fruits
4-5
Dairy
Fat-free or low-fat milk
and milk products
Lean meats, poultry, and
fish
2-3
Nuts, Seeds, Legumes
(beans or peas)
Fats and Oils
Sweets and Added Sugars
6 or less
4-5 per week
2-3
5 or less per
week
Serving Sizes
1 slice of bread
1 oz dry cereal
½ cup cooked rice, pasta, or
cereal
1 cup raw leafy vegetables
½ cup cut-up raw or cooked
½ cup vegetable juice
1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned
1 cup milk or yogurt
1 ½ oz cheese
1 oz cooked meats, poultry, or
fish
1 egg
1/3 cup or 1 ½ oz nuts
2 Tbsp peanut butter
2 Tbsp of ½ oz seeds
½ cup cooked legumes
1 tsp soft margarine
1 tsp vegetable oil
2 Tbsp salad dressing
1 Tbsp sugar
1 Tbsp jelly or jam
½ cup sorbet
1 cup lemonade
Source: Your Guide To Lowering Your Blood Pressure With Dash, published by the
National Heart, Lung, and Blood Institute.
Healthy Eating Tip of the Month
How Effective Is Heart Healthy
Eating?
Soluble fiber and Cholesterol
This study measured the
changes in total and LDL
cholesterol in men and women
with high levels of cholesterol
after being given 6 grams of oat
beta-glucan (a soluble fiber) for
a total of 6 weeks.
Researchers found that oat
beta-glucan significantly
reduced total cholesterol and
LDL cholesterol levels.
Bottom Line: Oat beta-glucan
lowers LDL and total cholesterol
levels in people with high
cardiovascular risk.
Source: Queenan KM, Stewart ML,
Smith KN, et al. Concentrated oat
beta-glucan, a fermentable fiber,
lowers serum cholesterol in
hypercholesterolemic adults in a
randomized controlled trial. Nutrition
Journal. 2007; 6: 1-8.
Omega-3 Fatty Acids and
Cardiovascular Risk
This study investigated the
effects of consuming omega-3
fatty acids on the course of
atherosclerosis. Participants
were those who had more than
20% narrowing of at least one
blood vessel and an angioplasty
or coronary bypass in the
previous 6 months. They either
were given a daily fish oil
supplement or a placebo.
Researchers found that in those
who consumed approximately
1.5g of omega-3 fatty acids per
day, they had decreased
progression (and some
improvement) of atherosclerosis.
Bottom Line: Consumption of
omega-3 fatty acids modestly
slows the development of
coronary atherosclerosis.
Source: Von Schacky C, Angerer P,
Kothny W, et al. The effect of dietary
omega-3 fatty acids on coronary
atherosclerosis: A randomized,
double-blind, placebo-controlled
trial. Ann Intern Med. 1999; 130: 554562.
Healthy Eating Tip of the Month
Saturated Fat and LDL Cholesterol
This study examined the effects of lowering saturated fat
consumption on the amount of LDL cholesterol receptors. Scientists
compared the average American diet with two other diets lower in
saturated fat. Blood samples of participants were analyzed during
weeks 6 and 8 of the study.
Researchers found that by reducing saturated fat, LDL receptor
abundance increased and observed a linear, inverse relationship
between the change in LDL cholesterol levels and the change in
LDL receptor abundance.
Bottom Line: Reductions in saturated fat increase the number of LDL
cholesterol receptors, which is associated with reductions in total
and LDL cholesterol levels.
Source: Mustad VA, Etnertpm TD, Cooper AD, et al. Reducing
saturated fat intake is associated with increased levels of LDL
receptors on mononuclear cells in healthy men and women. Journal
of Lipid Research. 1997; 38: 459-468.
Healthy Eating Tip of the Month
How to Interpret the Claims on Food
Labels
Source: Your Guide To Lowering Your Blood Pressure with Dash,
published by the National Heart, Lung, and Blood Institute
Healthy Eating Tip of the Month
Other Label Reading Tips
Look for the following on the food label:
Serving Size: All of the
information on the label
about calories and
nutrients is for one serving.
Calories: Choose foods
that help you get the
nutrients you need
without going over your
daily calorie goal. (Too
many calories lead to
weight gain.)
Total fat, saturated fat,
and trans-fat:
 Choose foods with
less than 5 grams of total
fat per serving.
 Try to pick foods with
heart-healthy fats instead
(monounsaturated and
polyunsaturated fats).
Healthy Eating Tip of the Month
 Choose foods with less than 3 grams of saturated
fat and trans-fat.
 Read the ingredients! If a food contains partially
hydrogenated oil, then it contains trans-fat.
Sodium: Look for foods low in sodium by finding ones
with 300 mg or less per serving.
Total Carbohydrate and Sugars: If you have high
triglycerides, chose foods with less than 30 grams of
total carbohydrate and less than 15 grams of sugar
per serving.
Dietary Fiber: Look for foods with at least 5 grams of
fiber per serving.
Source: Academy of Nutrition and Dietetics (formerly the American
Dietetic Association). Nutrition Care Manual®
Current News
“Eggs Regain Reputation”
Egg yolks are high in cholesterol, but new evidence is
suggesting that eggs are not as bad as we thought. Eight
prospective studies were analyzed and found “no evidence
that eating up to one egg a day increased the risk of heart
disease or stroke.”
Healthy Eating Tip of the Month
However, for the few diabetic participants included in
the studies, high egg consumption was associated with an
increased risk of heart disease and hemorrhagic stroke.
Source: The New York Times
http://well.blogs.nytimes.com/2013/01/28/eggs-regainreputation/
“Why Health Officials Want You to Eat More
Potassium”
The latest sodium recommendation from the World
Health Organization (WHO) is that a person should consume
no more than 2,000 milligrams of sodium per day. However,
now the WHO is recommending that we also get 3,510
milligrams of potassium per day. By increasing potassium
consumption this may decrease the risk for high blood
pressure, which may lower a person’s risk for heart disease
and stroke.
Foods high in potassium include beans and peas which
have up to 1,200 milligrams of potassium per cup.
Vegetables such as spinach, cabbage, and parsley, or fruits
like bananas, papayas, and dates are also potassium-rich.
Source:http://www.npr.org/blogs/thesalt/2013/01/31/170767
216/bring-on-the-beans-health-officials-want-you-to-eatmore-potassium
Healthy Eating Tip of the Month
Heart Healthy Recipes
Teriyaki Salmon with Zucchini
Ingredients:
 Low-sodium teriyaki sauce
 2 (6 ounce) salmon fillets
 Sesame seeds
 2 Small zucchini, thinly sliced
 4 scallions, chopped
 Canola oil
Preparation:
1. Combine 5 tablespoons of low-sodium teriyaki sauce
and salmon in a zip-lock plastic bag. Seal and marinate
20 minutes.
2. Toast sesame seeds in a large non-stick skillet over
medium heat and set aside.
3. Drain fish, discarding marinade. Add fish to skillet and
cook 5 minutes. Turn and cook another 5 minutes over
medium-low heat.
4. Remove from skillet, and keep warm.
5. Add zucchini, scallions, and 2 teaspoons of oil. Sauté 4
minutes, or until lightly browned.
6. Stir in 2 tablespoons low-sodium teriyaki sauce.
7. Sprinkle with sesame seeds and serve with salmon.
Source: www.health.com/health/recipes
Healthy Eating Tip of the Month
Quick and Easy Salad Dressings
Instructions for all recipes – add all ingredients to a small
bowl and whisk well. Refrigerate leftovers.
Tangy Asian
2 teaspoons lemon juice
2 teaspoons honey
2 tablespoons vinegar (white or cider)
4 tablespoons oil (extra virgin olive, vegetable or canola oil)
1 teaspoon freshly grated ginger root
1 tablespoon low-sodium soy sauce
Creamy Caesar
1/4 cup fat-free buttermilk
2 tablespoons fat-free mayonnaise
1/2 teaspoon Dijon mustard
1/2 teaspoon minced garlic from the jar
1/4 teaspoon anchovy paste (by the sardines in the grocery store)
1/4 teaspoon black pepper
1/4 teaspoon salt
Red Wine Vinaigrette
1/3 cup red wine vinegar
1/2 cup extra virgin olive oil
1 tablespoon Dijon mustard
1/8 teaspoon salt
1/8 – 1/4 teaspoon black pepper
Creamy Ginger
1/2 cup fat-free Greek yogurt
1 teaspoon freshly grated ginger root
1 teaspoon minced garlic from the jar (or 2 cloves minced)
1 tablespoon reduced sodium soy sauce
1 tablespoon extra-virgin olive oil
[optional, add some zip by adding 1-2 teaspoons of lemon juice]
Source: http://www.heart.org/HEARTORG/
Healthy Eating Tip of the Month
Healthy Eating Tip of the Month
Promotion!
Enter to win a cookbook featuring 200 quick and
easy heart healthy recipes!
busy schedules it can be hard
With
to find the time to prepare
nutritious meals, but with the American
Heart Association Quick and Easy
Cookbook, 2nd edition you can spend
minimal time in the kitchen and still
make delicious, healthy meals! Many
of these recipes can be made in 30
minutes from start to finish!
This cookbook also provides practical
strategies on how you can:




Create a weekly meal plan to fit your lifestyle
Make healthier food choices
Spend less time in the grocery store
Organize your kitchen and use cooking techniques
to make meals fast, without extra fuss.
How Do I Enter?
Stop by the Healthy Eating Tip of the Month display in the
University Hospital Cafeteria located near the cash
registers during the month of April and enter your name
into the prize drawing. The winner’s name will be drawn in
May.
Healthy Eating Tip of the Month
Helpful Websites
www.eatright.org
The website for the Academy of Nutrition and Dietetics
(formerly known as the American Dietetic Association)
http://www.heart.org/HEARTORG/
The American Heart Association website.
http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.
pdf
For more information about lowering your cholesterol from
the National Heart, Lung, and Blood Institute.
http://www.nhlbi.nih.gov/health/public/heart/index.htm
The National Heart, Lung, and Blood Institute website.
http://www.mayoclinic.com/health/heart-healthyrecipes/RE00098
A variety of healthy recipe ideas from the Mayo Clinic.
http://www.sparkpeople.com/
A free tool that can help you reach personalized healthy
lifestyle goals. You can not only track your meals and
activity, but also find lots of healthy recipes for any cuisine.
Healthy Eating Tip of the Month
PATIENT FOOD AND NUTRTITION
SERVICES
Nutrition Counseling Center
UH Room #2A237 (second floor)
1500 E. Medical Center Drive
Ann Arbor, MI 48109
P: 734-936-7527
Created by: Ashley Woodward, Dietetic Intern