Eating for a Heart-Healthy Lifestyle
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Transcript of Eating for a Heart-Healthy Lifestyle
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Eating for a Heart-Healthy Lifestyle
Understanding Basic Nutrition:The AHA’s Diet and Lifestyle Recommendations
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• How we got started...Recognizing the need for a national organization to share research findings and promote further study, six cardiologists representing several groups founded the American Heart Association in 1924.
• Our mission…To build healthier lives, free of cardiovascular diseases and stroke.
• Our impact goal…By 2020, to improve the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular diseases and stroke by 20%.
• How we do it…Raise funds for research, education and advocacy to fight cardiovascular diseases and stroke – America’s #1 and #3 causes of death.
Locally, we raise over $1.2 million through our 3 signature events. Current AHA research awards at the University of Louisville exceed $1.6 million. In Kentucky, over $4.2 million.
American Heart Association – Louisville, KY
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• Crystal Heart Ball– Saturday, February 25, 2012
• Go Red For Women Luncheon– Friday, May 18, 2012
• Start! Heart Walk– Saturday, September 22, 2012
Our Signature Events
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Why bother eating a well-balanced diet?
Heart disease and stroke are American’s No. 1 and No. 3 killers, eating an overall healthy diet reduces a majority of the controllable risk factors for these diseases.
Maintain a healthy weightMaintain healthy cholesterol levelsMaintain a normal blood pressureMaintain normal blood glucose (sugar) levelsPhysical inactivityUse of and exposure to tobacco products
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Focus on what you can change: reducing controllable risk factors
Adopting better dietary habits and choosing a
varied combination of foods is your first step.
Consuming the right amounts of the proper foods may be the single
most important thing you can do to lower your risk.
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Recommendations to reduce your risk
Fruits & veggies
Whole-grain, high fiber Oily fish
Lean meatsFat-free,
skim, low fat, 1% dairy
Reduce added sugars
Little or no salt
If alcohol, moderation
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Recommendations to reduce your risk
Limit your intake of added sugars to no more than ½ of your daily discretionary calories
Limit saturated fat to less than 7 % and trans fat to less than1 % of daily calorie intake
Limit cholesterol intake to less than 300 mg per day.
Limit sodium intake to 1,500 mg per day (this is about 1 teaspoon of salt).
1/2
<7%
<300 mg
1 tsp
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Make simple changes in your food choices and food preparation
Choose:• fresh, frozen and canned vegetables and fruits in light
sauce/syrup, sugar-free, or low-sodium varieties • whole-grain products, beans, fruits and vegetables to
increase fiber• liquid vegetable oils in place of solid fats• Lean cuts of meat• Grill, bake or broil fish, meat and poultry • Choose whole fruits and vegetables in place of juices
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Make simple changes in your food choices & food preparation
Watch out!• Limit beverages and foods high in added sugars• Cut back on pastries and high-calorie bakery
products• Remove skin from poultry before eating
Reduce sodium intake by:• Comparing sodium content of similar products using the
nutrition facts panel• Choosing varieties of processed foods that are low-
sodium• Limit condiments
Tip
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Limit portion sizes
por·tion [pawr-shuhn, pohr-] Noun: the amount of a single food item served in a single eating
occasion, such as a meal or a snack.
**Many people confuse portion size with serving size, which is a standardized unit of measuring foods—for example, a cup or ounce.
1 portion = 2 servings
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Watch your portion sizes
Many portions served in restaurants and at home are more than one serving.
1 cup of vegetables or fruit
3 oz portion of meat, fish, or poultry
1 single-serving bagel
1 oz of cheese
1 baked potato
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Read Labels
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Spice it up!
• Limit your use of salt when preparing foods and at the table
• When using commercially prepared foods alone or in recipes, check the label for sodium content.
• Try a variety of herbs and spices to enhance food’s natural flavors without adding salt (sodium).
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5 Tips for success
1. Make eating an activity in itself.
2. Be a list-maker. 3. Focus on what you can do. 4. Stay positive! 5. Take baby steps.
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Losing weight and maintaining weight loss
Talk to your physician, nurse or healthcare provider for assistance.
Make a plan together.
Be informed and know your body mass index (BMI).
To achieve steady weight loss, eat 200-300 calories less each day.
60 minutes of physical activity most days of the week is
recommended for adults attempting to loose or maintain weight
** All other adults should accumulate at least 30
minutes of physical activity most days of the week.
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3 important reminders about weight loss and maintenance
1. Weight control is a lifetime project.2. Short-term rapid weight loss diets usually fail in the long run.3. The key to long-term weight loss is lifestyle change: reducing
calories and increasing your level of physical activity.
Tip Consider the AHA’s No Fad Diet book for the tools you need to create a personalized, lifelong weight maintenance plan.
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The result will be a healthier you and improved quality of life!
Get information on diet goals, heart-smart shopping, healthy cooking,
dining out, recipes and more in the Nutrition Center at
www.heart.org/Nutrition.
At the heart of health is good nutrition.
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Questions?