HEART HEALTHY HEART HEALTHY EATINGEATING

Presented Presented

By:By:

Sandra Brenner, PhD, RD, CDESandra Brenner, PhD, RD, CDE

WE ALL KNOW THE BASICSWE ALL KNOW THE BASICS

Dietary fat modificationDietary fat modification

Increased fiber intakeIncreased fiber intake

Less sodium intakeLess sodium intake

Much less simple sugar and fructoseMuch less simple sugar and fructose

Adequate exerciseAdequate exercise

Healthy weightHealthy weight

Good meal spacingGood meal spacing

INFLAMMATION IS THE NAME INFLAMMATION IS THE NAME OF THE GAME!OF THE GAME!

We have heard a lot about cholesterol but-We have heard a lot about cholesterol but-

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Fat is???Fat is???

A highly concentrated source of energy A highly concentrated source of energy made from excess carbohydrate and made from excess carbohydrate and protein in both plants and animalsprotein in both plants and animals

A compound that floats on waterA compound that floats on water

A compound that does not like waterA compound that does not like water

Not necessarily badNot necessarily bad

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FatFat

Tastes really good, and makes other Tastes really good, and makes other things taste good.things taste good.

Is hard to digest and takes a long time to Is hard to digest and takes a long time to process, so makes us feel full a long timeprocess, so makes us feel full a long time

Generally comes in a form called Generally comes in a form called TRIGLYCERIDESTRIGLYCERIDES

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TriglyceridesTriglycerides

Made up of three fatty acids on a “hanger”Made up of three fatty acids on a “hanger”There are many types of fatty acids but There are many types of fatty acids but 90% of foods fats contain only four fatty 90% of foods fats contain only four fatty acids.acids.Some of these fatty acids are like vitamins Some of these fatty acids are like vitamins and make up necessary structures in our and make up necessary structures in our bodiesbodiesOthers have a bad habit of clogging Others have a bad habit of clogging arteriesarteries

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Saturated FatsSaturated Fats

Fatty acids we should try to limit or avoidFatty acids we should try to limit or avoid

Solid at room temperatureSolid at room temperature

Have a long shelf-life---lasts a long time in Have a long shelf-life---lasts a long time in our bodies and in our foodsour bodies and in our foods

Generally found in fats of red meat Generally found in fats of red meat animalsanimals

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Red MeatRed Meat

Any animal that walks on four legs on Any animal that walks on four legs on planet Earthplanet Earth

Limit to only lean cuts prepared with out Limit to only lean cuts prepared with out added fatadded fat

Limit to three – 3-4 ounce servings per Limit to three – 3-4 ounce servings per weekweek

Butterfat comes from four legged animals, Butterfat comes from four legged animals, treat cheese with real respect.treat cheese with real respect.

PROCESSED MEATS THE PROCESSED MEATS THE REAL PROBLEMREAL PROBLEM

Most recent research shows it is the Most recent research shows it is the processed meats, not the meat sourceprocessed meats, not the meat source

So the words bacon and sausage are the So the words bacon and sausage are the problem- not pork or turkeyproblem- not pork or turkey

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Cooking oilsCooking oils

Cooking oils are modern foods. It requires Cooking oils are modern foods. It requires a lot of chemistry to extract oil from corn, a lot of chemistry to extract oil from corn, soybeans or cotton seeds. These refined soybeans or cotton seeds. These refined oils were not available to your ancestors. oils were not available to your ancestors.

Although “natural” oils, we eat them in Although “natural” oils, we eat them in mass quantities unheard of by our mass quantities unheard of by our ancestorsancestors

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Cooking OilsCooking Oils

All food fats are broken down and the All food fats are broken down and the natural structure is destroyed by heat, natural structure is destroyed by heat, especially high and prolonged heatingespecially high and prolonged heating

Oil that has been in a deep-fat fryer even Oil that has been in a deep-fat fryer even for a short period of time breaks down and for a short period of time breaks down and is like dragging slug through the veinsis like dragging slug through the veins

AVOID DEEP FAT FRIED FOODSAVOID DEEP FAT FRIED FOODS

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Hydrogenated OilsHydrogenated Oils

Contain trans fatsContain trans fats

Accidents that happen when making Accidents that happen when making refined food oils into solid fats such as refined food oils into solid fats such as margarine or shorteningmargarine or shortening

Listed on the labelListed on the label

Avoid themAvoid them

Choose trans free margarines – Yes they Choose trans free margarines – Yes they do cost a little moredo cost a little more

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Monounsaturated oilsMonounsaturated oils

Contain large amounts of one of the big Contain large amounts of one of the big four fatty acids that don’t clog arteries, in four fatty acids that don’t clog arteries, in fact may actually helpfact may actually help

Olive oilOlive oil

Canola oilCanola oil

Peanut oilPeanut oil

Most tree nutsMost tree nuts

Heat still destroys this stuff alsoHeat still destroys this stuff also

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Omega 3 fatty acidsOmega 3 fatty acids

Some fatty acids are used as building Some fatty acids are used as building blocks of hormones, tissues etc. blocks of hormones, tissues etc.

They come in two types – Omega 6 and They come in two types – Omega 6 and Omega 3Omega 3

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Omega 6 fatty acids are found in large Omega 6 fatty acids are found in large amounts in cooking oils such as soybean, amounts in cooking oils such as soybean, corn, cotton seed. We get LOTS of them in corn, cotton seed. We get LOTS of them in our modern dietour modern diet

Omega 3 fatty acids are found in fish oils, Omega 3 fatty acids are found in fish oils, flax seed, English walnuts, some in canola flax seed, English walnuts, some in canola and olive oils. We don’t always get enoughand olive oils. We don’t always get enough

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The secret is to eat much less refined oils The secret is to eat much less refined oils such as fried foods, high fat salad dressing such as fried foods, high fat salad dressing etc.etc.

Eat fish at least three times per weekEat fish at least three times per week

Add flax or ground flax to dietAdd flax or ground flax to diet

Check with MD about fish oil supplement Check with MD about fish oil supplement or flax seed supplementor flax seed supplement

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CholesterolCholesterol

Hard working lipid made by most cells in Hard working lipid made by most cells in your body.your body.

Precursor of steroid hormones including Precursor of steroid hormones including sex hormones and vit. D.sex hormones and vit. D.

Necessary for the tubes nerves run Necessary for the tubes nerves run through.through.

A major part of bile and triglyceride and fat A major part of bile and triglyceride and fat soluble molecule transport.soluble molecule transport.

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Cholesterol is only found in animal fats, Cholesterol is only found in animal fats, never from plants. never from plants.

Limiting intake may be helpful for cardiac Limiting intake may be helpful for cardiac patients.patients.

Concentrated in eggs, butterfat, red meat Concentrated in eggs, butterfat, red meat fat, organ meats such as liver and kidney. fat, organ meats such as liver and kidney.

Sodium RestrictionSodium Restriction

Generally limited to 2000 mg or lessGenerally limited to 2000 mg or less

This is often called a 2 gm sodium dietThis is often called a 2 gm sodium diet

This is a very restrictive dietThis is a very restrictive diet

Food from the ground Food from the ground rarely has any sodium,rarely has any sodium,

fresh meats have some, fresh meats have some, but very little compared but very little compared to processed meats.to processed meats.

Sodium isn’t just SaltSodium isn’t just Salt

Sodium comes in many food additives Sodium comes in many food additives besides salt and can hide in many foods besides salt and can hide in many foods that don’t seem “salty”that don’t seem “salty”

Baking Powder’s main Baking Powder’s main

Ingredient is baking soda.Ingredient is baking soda.

Beef?Beef?

4 oz. ground beef patty4 oz. ground beef patty 87 mg87 mg

4 oz. fast food hamburger4 oz. fast food hamburger 763 mg763 mg

3 oz. corned beef3 oz. corned beef 802 mg802 mg

2 all beef franks2 all beef franks 1000 mg1000 mg

3 oz. bologna3 oz. bologna 1107 mg1107 mg

3 oz. sirloin steak3 oz. sirloin steak 53 mg53 mg

CondimentsCondiments

1 tsp lite salt1 tsp lite salt 1100 mg1100 mg1 Bouillon cube1 Bouillon cube 1000 mg1000 mg1 tsp margarine1 tsp margarine 50 mg50 mg1 T ketchup1 T ketchup 156 mg156 mg1T Mustard1T Mustard 129 mg129 mg1 Dill Pickle1 Dill Pickle 928 mg928 mg1T sour cream1T sour cream 8 mg8 mg1T A1 Steak Sauce1T A1 Steak Sauce 270 mg270 mg

Sodium in Pork ProductsSodium in Pork Products

3 oz. pork chop3 oz. pork chop 120 mg120 mg

3 oz. fresh pork roast3 oz. fresh pork roast 60 mg60 mg

3 oz. sausage pattie3 oz. sausage pattie 1530 mg1530 mg

3 oz. canned ham3 oz. canned ham 900 mg900 mg

3 oz. country ham3 oz. country ham 2000 mg2000 mg

3 sl. Bacon3 sl. Bacon 228 mg228 mg

MiscellaneousMiscellaneous

2 shortbread cookies2 shortbread cookies 300 mg300 mg1 sl apple pie1 sl apple pie 476 mg476 mg1 cup veg juice1 cup veg juice 882 mg882 mg1 cup buttermilk1 cup buttermilk 257 mg257 mg1 cup milk1 cup milk 122 mg122 mg1tsp parmesan cheese1tsp parmesan cheese 38 mg38 mg1cup frozen mixed veg1cup frozen mixed veg 64 mg64 mg1cup canned mixed veg1cup canned mixed veg 243 mg243 mg1cup tomato sauce1cup tomato sauce 1482 1482 mgmg

SoupsSoups

1 cn condensed mush. Soup1 cn condensed mush. Soup 2324 mg2324 mg

½ cup chicken noodle soup½ cup chicken noodle soup 890mg890mg

1cup Campbells new soup1cup Campbells new soup 660mg660mg

1T Bac-O-Bits1T Bac-O-Bits 473 mg473 mg

1cup packaged mac&cheese1cup packaged mac&cheese 1200 mg1200 mg

3 pancakes3 pancakes 890 mg890 mg

1 oz American cheese1 oz American cheese 644 mg644 mg

Chicken and FishChicken and Fish

3 oz baked salmon3 oz baked salmon 55 mg55 mg

3 oz canned tuna3 oz canned tuna 458 mg458 mg

3 oz smoked salmon3 oz smoked salmon 1700 mg1700 mg

3 oz chicken breast3 oz chicken breast 64 mg64 mg

2.5 oz chicken leg, fried2.5 oz chicken leg, fried 194 mg194 mg

2 chicken franks2 chicken franks 1260mg1260mg

2.3 oz chicken McNuggets2.3 oz chicken McNuggets 447 mg447 mg

Breads and CerealsBreads and Cereals

1 c cooked oatmeal1 c cooked oatmeal 2 mg2 mg1 pkj Quaker plain oatmeal1 pkj Quaker plain oatmeal 80 mg80 mg1 pkj Q. maple & b sugar oatmeal1 pkj Q. maple & b sugar oatmeal 290 mg290 mg1 sl wheat bread1 sl wheat bread 106 mg106 mg1 bagel1 bagel 245 mg245 mg1 English muffin1 English muffin 378 mg378 mg1 fast food biscuit1 fast food biscuit 840 mg840 mg8 cracker squares8 cracker squares 480 mg480 mg8 cracker squares, unsalted tops8 cracker squares, unsalted tops 2 mg2 mg

• Soluble fiber can blend with water to form a gel. Soluble fiber can help to slow digestion and make you feel full. It can be found in foods such as peas, beans, barley, oats, and apples.

• Insoluble fiber adds bulk to the stool, helping foods pass through the stomach and intestines. It can be found in foods such as whole wheat, green beans, leafy greens, and fruit and vegetable skins.

The Two Types

fiberTalking Points

Insoluble FiberInsoluble Fiber

Is the most common form of fiber. Is the most common form of fiber.

Found in the bran, and outer structure of Found in the bran, and outer structure of plants.plants.

Found in grains, legumes and fruits and Found in grains, legumes and fruits and vegetablesvegetables

How much fiber?How much fiber?

Women – 25 to 30 grams per dayWomen – 25 to 30 grams per day

Men – 30-35 grams per dayMen – 30-35 grams per day

How To Increase The Amount Of How To Increase The Amount Of Fiber In YourFiber In Your

DietDietWhole GrainsWhole Grains Contains all three parts of the grainContains all three parts of the grain Whole grain should be first ingredient on the Whole grain should be first ingredient on the

labellabel At least 2 gm of fiber per serving of breadAt least 2 gm of fiber per serving of bread At least 5 gm per serving of cerealAt least 5 gm per serving of cereal

Whole Grains Only!!!Whole Grains Only!!!

Adds fiberAdds fiber

Trace MineralsTrace Minerals

Better vitamin profileBetter vitamin profile

Slower to digestSlower to digest

Way more available now!Way more available now!

Try New Whole Food ProductsTry New Whole Food Products

LegumesLegumes

Excellent source of vitamins, minerals and Excellent source of vitamins, minerals and protein.protein.

High in both soluble and insoluble fibersHigh in both soluble and insoluble fibers

Economical – versatileEconomical – versatile

Fruits and VegetablesFruits and Vegetables

Eat 1 ½ Cups of Fruit DailyEat 1 ½ Cups of Fruit Daily

Eat 2 ½ Cups of Vegetables DailyEat 2 ½ Cups of Vegetables Daily

Nuts and Seeds are a good source of fiber and Nuts and Seeds are a good source of fiber and other goodies, they also have a lot of caloriesother goodies, they also have a lot of calories

Strong Evidence of BenefitStrong Evidence of Benefit

Fortified margarines (plant sterols)Fortified margarines (plant sterols)

Psyllium (soluble fiber)Psyllium (soluble fiber)

Whole oat products (B-glucan)Whole oat products (B-glucan)

Fatty fish (omega 3 fatty acids)Fatty fish (omega 3 fatty acids)

Soy (protein)Soy (protein)

Grape Juice or Red Wine (Resveratrol)Grape Juice or Red Wine (Resveratrol)

Moderate Evidence of BenefitModerate Evidence of Benefit

Cranberry Juice (proanthocanidins)Cranberry Juice (proanthocanidins)Eggs with Omega 3 fatty acidsEggs with Omega 3 fatty acidsGreen tea/ Black tea (Catechins/Polyphenols)Green tea/ Black tea (Catechins/Polyphenols)Tomatoes and processed tomato products Tomatoes and processed tomato products (lycopene)(lycopene)Fermented Dairy Products (probiotics)Fermented Dairy Products (probiotics)Tree nuts (Monunsaturated fatty acids, Vit.E)Tree nuts (Monunsaturated fatty acids, Vit.E)

Eat More Of:Eat More Of:

VegetablesVegetables Dark green, orangeDark green, orange Beans and peas – ½ cup dailyBeans and peas – ½ cup daily

FruitsFruits Red, purple or blue dailyRed, purple or blue daily Avoid juice, eat fruitAvoid juice, eat fruit

DairyDairy Three fat free serving dailyThree fat free serving daily

Stay Away From!!!Stay Away From!!!

SaltSalt

Fried foodsFried foods

Sugared beveragesSugared beverages

Processed meatsProcessed meats

Refined starchesRefined starches

Too much candy and sweetsToo much candy and sweets

Butter, margarine, gravyButter, margarine, gravy

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Questions?Questions?