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![Page 1: Nutrition and Heart Health Janet M. de Jesus, MS, RD National Heart, Lung, and Blood Institute Division for the Application of Research Discoveries.](https://reader035.fdocuments.us/reader035/viewer/2022062412/5a4d1ae57f8b9ab059978c5d/html5/thumbnails/1.jpg)
Nutrition and Heart HealthNutrition and Heart Health
Janet M. de Jesus, MS, RD
National Heart, Lung, and Blood Institute Division for the Application of Research Discoveries
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ObjectivesObjectives
• Learn the risk factors for heart disease
• Learn how good nutrition can decrease your heart disease risk factors.
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Are you at risk for heart disease?Are you at risk for heart disease?
Risk factors you can change:
• Overweight• High blood pressure• High blood cholesterol• Diabetes• Physical inactivity• Cigarette smoking
Risk factors you can’t change:• Age (45 or older for men or
55 or older for women)
• Family History• Father or brother with heart
disease before age 55• Mother or sister with heart
disease before age 65
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Alarming Trends in Health of the U.S.Alarming Trends in Health of the U.S.
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199820071990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS,BRFSS, 1990, 1998, 20071990, 1998, 2007
(*BMI (*BMI 30, or about 30 lbs. overweight for 5’4” person)30, or about 30 lbs. overweight for 5’4” person)
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Percentage of U.S. Children and Percentage of U.S. Children and Adolescents Who Are Overweight*Adolescents Who Are Overweight*
>95th percentile for BMI by age and sex based on 2000 CDC BMI-for-age growth charts **Data are from 1963-65 for children 6-11 years of age and from 1966-70 for adolescents 12-17 years of ageSource: National Center for Health Statistics
4 4
7
16
1917
5
17 17.6
15
11
5
17
6
02468
101214161820
1963-65;1966-70
1971-1974
1976-1980
1988-1994
1999-2000
2001-2002
2003-2004
2003-2006
Ages 6-11
Ages 12-19
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Why the Increase?Why the Increase?• Multiple causes
• Lifestyle, environment, and genes• Calories ≠ physical activity= imbalance
• More calories consumed• Larger food portions and sizes• Eating out more often• Increases in soda, pizza, and candy
consumption
• Fewer calories being used up • Declines in physically activity• Increases screen time
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Nutrition tips for weight control/lossNutrition tips for weight control/loss
• Don’t drink your calories• Decrease eating out-bring your lunch• Read nutrition facts labels• Keep a food journal of what you eat• Eat small meals through out the day• Eat slower- savor and enjoy each bite
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If you drink one regular soda (12 oz can) every day for a year...
How much weight would one lose in a year after switching from regular soda to water or calorie-free beverages?
5 lb bag 5 lb bag5 lb bag 5 lb bag5 lb bag 5 lb bag
How much sugar is that in a year?
About 15.5 pounds**Based on 150 calories for an average can of soda.
30 pounds of sugar
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8 oz 12 oz 16 oz 20 oz 34 oz
Courtesy of Dr. Kelly Brownell
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Tips for eating outTips for eating out
• Order an appetizer or only eat half the entree
• Avoid buffets• Don’t be afraid to ask for substitutions• Share an entree with a friend• Order salads with dressing on the side
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0
10
20
30
40
50
60
70
1970-74 1975-79 1980-84 1985-89 1990-94 1995-99
Introduction of New Larger PortionsIntroduction of New Larger Portions
Young & Nestle. AJPH,92:246, 2002
Dinner plate diameter 25% larger in 2000 vs. 1990
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Do you know how portions have changed Do you know how portions have changed in the last 20 years?in the last 20 years?
http://hin.nhlbi.nih.gov/portion/
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Turkey SandwichTurkey Sandwich
20 Years Ago Today
320 calories
Calorie Difference: 500 calories
How many calories are in this turkey sandwich?
820 calories
*Based on 130 pound person
How long would you have to biketo burn up 500 calories?How to burn 500 calories:Bike for 1 hour and 25 minutes
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Courtesy of Dr. Kelly Brownell
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The Nutrition Facts Label
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Tips to control blood cholesterolTips to control blood cholesterol
• Decrease saturated fat, trans fat, and cholesterol
• Increase soluble fiber• Keep a healthy weight• Be physically active
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Be Heart Smart: Watch your saturated fat
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Food lower in saturated fatFood lower in saturated fat
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Decrease trans fatDecrease trans fat
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www.badfatsbrothers.com
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Increase soluble fiberIncrease soluble fiber
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Tips to prevent or control high blood Tips to prevent or control high blood pressurepressure• Decrease sodium intake• Limit alcohol• Watch your weight• Take your medicines
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Tips to reducing Salt and Sodium:Tips to reducing Salt and Sodium:
• Buy fresh or frozen vegetables for snacks instead of chips or crackers.
• If you used canned products, look for no-salt-added versions.
• Choose fewer processed and canned foods like hot dogs, sausage, bacon, and lunch meat.
• Season foods with herbs and seasonings instead of salt.
• Take the salt-shaker off of the table.
• Eat more meals at home.
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Sodium in Packaged mealsSodium in Packaged meals
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Sodium in restaurants Sodium in restaurants
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Grocery shopping for heart healthGrocery shopping for heart health
• Shop the perimeter of the store• Buy fruits and vegetables when they are
in season• Plan weekly meals• Shop with a list• Look for sales• Shop on a full stomach
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Be physically active
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New Physical Activity GuidelinesNew Physical Activity Guidelines
• Children- 1 hr a day- moderate or vigorous
• Adults- 2.5 hr a week- moderate 1hr 15 min vigorous
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Thanks for your time!Thanks for your time!
www.nhlbi.nih.gov
Learn more about heart disease risk.