Presentation on theme: "Heart Healthy Eating Style: The Omni Heart Diet"— Presentation transcript:
1Heart Healthy Eating Style: The Omni Heart Diet Cindy Sass, RD, CDERegistered DietitianCarleton University Healthy WorkplaceTuesday February 11, 2014
2Cardiovascular Disease (CVD) in Canada Has been in declineSince 1952 the rate has declined by more than 75%Largely due to research, advances in surgical procedures, drugs and prevention efforts.But still...Heart attack and stroke are 2 of the 3 leading causes of death in Canada.Account for ~29 % of all deaths in Canada.
3Risk Factors for Heart Disease and Stroke SmokingAlcohol consumptionPhysical inactivityObesityHigh blood pressureHigh blood cholesterolDiabetes
4Healthy Diets can lower the risk of CVD What does a healthy diet look like?Despite all of the diet books, food guides and expert advice, most people are still confused!Gluten free, Paleo, low carb, no carb, low fat, Aitkens?
5Heart Healthy Eating Omni Heart Study O- optimal M- macro N- nutrient I- intakeFor heart health
6Omni Heart Study dietCompared the effects of 3 heart healthy diet approaches.Based on variations of the DASH diet which is a vegetable and fruit rich diet.
7Each of the 3 diets was higher in one of the following: Carbohydrates - mostly from foods, containing a total of 5 tsp. of sugar a day.Protein – more than half from beans, nuts, seeds, tofu and other non – animal sources.Unsaturated fats - mostly from Canola and Olive oil.
8The diets were remarkably effective! Lowered blood pressure:By 13 to 16 points in people with hypertension,8 points in people with pre-hypertension“The diets lowered blood pressure more than most Blood Pressure drugs.Diets lowered bp more than most drugsFrank Sachs – cardiologist at Harvard school of public health and principle investigator
9The diets were remarkably effective! Lowered LDL (bad) cholesterolLowered damaging triglyceridesReduced the risk of heart disease and stroke over 10 years by 20-30%.Ldl cholesterol by 0.6 mmol/L in six weeksStatin would lower comparable to
10What made the Omni heart diet so potent? Low levels of sodium?Low levels of saturated and trans fats?Low levels of added sugar?High levels of potassium?High levels of magnesium?High levels of calcium?High levels of fibre?Study was not designed to say
11And the winner is....There was a tie between the omni heart diets higher in protein and saturated fat.Both were a little better at reducing heart disease risk than the higher carbohydrate diet.
12A Day’s Worth of Food The Omni Heart Diet 2000 calories
13Vegetables and fruit 11 servings per day Try:What is a serving – ½ cup raw, cooked vegetables1 cup salad greens1 piece fruit½ cup fresh fruit¼ cup dried fruitA main dish (4 cup) salad for lunch is 4 servings.2 cups of stir fried veggies for supper is another 4 servings.Add 3 pieces of fruit, one for breakfast and 2 others for snacks and you’ve got 11 servings.
14Grains 4 servings per day: What is a serving: Try:What is a serving:1 slice of bread½ cup cereal½ cup cooked pasta or rice½ cup cereal with breakfast2 slices of bread with lunch½ cup rice or pasta with dinnerThis adds up to 4 servingsChoose whole grains whenever possible
15Low – Fat Dairy 2 servings per day A serving is: Try:A serving is:1 cup skim or 1% milk,1.5 oz (40 grams) cheese,1 cup yogurt½ cup of milk with cereal for breakfast6 oz. yogurt for lunch or a snack1 oz cheese for salad or vegetables
16Legumes and Nuts 2 servings per day What is 1 serving: Try:What is 1 serving:¼ cup of nuts½ cup cooked beans120 grams tofuYou can have ½ cup of beans on salad or with dinner and ¼ cup of nuts on cereal, salad, grains or as a snack.That comes to 2 servings.
17Poultry, Fish and Meat 1 serving per day What is a serving:¼ lb cooked or 120 grams cooked or 4 ouncesStart with 6 oz of raw poultry, fish or meat to get 4 ounces cooked.That is about the size of a deck of cards.
18Desserts and Sweets 2 servings per day What is a serving: Try:What is a serving:1 small cookie1 tsp. of sugarCount each oreo sized cookie as about 1 tsp of sugar.Many breakfast cereal have 1-2 tsp of sugarNote: a 175 ml fruit yogurt or ½ cup of ice cream has 4-5 tsp of sugar.
19Oils and Fats 2 servings per day What is a serving? 1 Tbsp. of oil Try:What is a serving?1 Tbsp. of oil1 Tbsp. of margarine or mayonnaiseUse 1 Tbsp. to saute vegetables and 1 Tbsp. in your salad dressing (2 Tbsp. of dressing usually contain 1 Tbsp. of oil)
20Wild Card1 Serving per dayTry:1 more serving of poultry fish meat, oils and fats, grains, or desserts and sweetsAbout 120 calories’ worth of any category previous.
21The tricky part..The tricky part is summing up a entire diet in simple, easy to remember adviceYou probably won’t follow this diet every single mealThink of it as an ideal.
22Rules of the Road Make vegetables a main course. Fill at least half of your plate at lunch and dinner.Have fruit for snacks or with breakfast and lunch.Make vegetables part of your main dish like stir fry, vegetable curry, vegetable fajitas.
23Keep saturated fat and cholesterol low This means just a small portion of poultry, fish, lean meat per day.Use more beans, tofu.Use eggs and low fat cheese sparingly.Egg whites are ok.
24Don’t overdo grainsLimited to 4 servings a day if you are shooting for calories, 3 if you are shooting for 1600.A serving is a thin slice of bread, not a 4 oz. Bagel.½ cup cooked is not much, it’s the volume of 2 golf balls.
25Minimize added sugarA 2000 calorie diet allows for 2 tsp. (8 grams) of added sugar a day.There’s no room for more empty calories.
26Keep a lid on sodium Avoid high sodium processed foods like: Deli meatsCanned soupsHeat and serve entreesChips, snack foods
27Eat Beans and NutsIn the Omni heart study people reported feeling more full when they ate a diet rich in beans and nuts.Add beans to soups, stews, casseroles, stir fries.Have ¼ cup nuts on your cereal, as a snack.Don’t over do nuts, their calories can add up quickly.
28Eat Real Food Not Junk! Notice what is missing in this diet? Sweets, cookies, cakesBig bowls of pastaBig bagels, muffinsMost pizzas, wraps, burritos, Panini sandwiches are too bigGone are granola bars, energy bars, pita chips and junk disguised as health foodsThink of them as an occasional splurge!
29In Conclusion You probably won’t follow this diet every single meal Think of it as an idealTake parts of this diet, what seems easiest to you and start making changesChange is a process accomplished over time.