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
0
10
20
30
40
50
60
70
80
90
Smoking Inactivity Obesity Diabetes No 5 ADay
KY
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
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