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

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Smoking Inactivity Obesity Diabetes No 5 ADay

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Nation

Heart Health Definitions

• 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-VitaminsB-Vitamin Recommended

Daily AmountFood Sources

B6 1.3-1.5mg Fruits,vegetables,grain foods,meat, fish

B12 2.4mcg Dairy products, meat, poultry,fish

Folic Acid 400 mcg 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

• 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