1. A “Heart Healthy” Diet Presented by Victoria Ferrante, Student Dietitian HealthAlliance Hospital October 13, 2010

2. Objectives Serving Sizes Health effects from – High fat & cholesterol consumption –High sodium consumption Nutrient Benefits –Fiber –Omega-3 fatty acids –Antioxidants & Flavanoids –Potassium

3. What Counts as a Serving Size? Food GroupServing Size Grain 1 slice of bread, 1/4 small bagel, 1 oz cold cereal, ½ cup cooked cereal Vegetable 1 cup raw, leafy vegs, ¾ cup veg juice, ½ cup chopped vegetables, cooked or raw Fruit 1 medium whole fruit, ½ cup chopped, cooked or canned, or 1/2 cup juice Dairy 1 cup of lowfat milk or yogurt, 1 ½ oz lowfat cheese Meat & Meat Substitutes 2-3 oz cooked lean meat, ½ cup cooked dry beans, 1 egg, or 2 T peanut butter Fat 1 tsp butter or margarine, 2 T dry non-dairy creamer, 1 tsp oil

4. Effects of High Fat & Cholesterol High blood pressure May increase –Heart attack –Coronary artery re-blockage –Mortality rate for Coronary Heart Disease (CHD) –Triglyceride & cholesterol levels –Plaque buildup in arteries

5. Foods High in Fat and Cholesterol Fried foods Fatty meats Whole milk products Bakery products: donuts, croissants High fat snacks –Chips,Oreos

6. Trans Fat Trans fat is found in stick margarine or shortening –Choose tub, liquid, or spray margarine –Olive or canola oil Ingredients List –Hydrogenated oils 6

7. Effects of High Sodium Increases – Blood pressure –Risk of heart disease Goal: Limit Sodium 2000-4000 mg/day –Salt: 1/4 tsp has 600 mg –Choose foods with less than 300 mg Sodium per serving

8. Foods High in Sodium Salt Canned soups, vegetables, meats Dried meats/ fish Snack crackers and chips Frozen meals Lunch meats Salad dressings, marinades, seasoning packets Soy sauce, gravies, sauces, mustard Pickles, olives

9. Benefits of Fiber May Reduce –Mortality rate Stroke, CHD, cancer –High blood pressure –Cholesterol levels Weight control

10. High Fiber Sources Whole grains –Cereal, bread, pasta Beans, peas, chickpeas Dates Fruits and vegetables

11. Benefits of Omega-3 Fatty acids May reduce risks of –Irregular heartbeat Heart attack –Coronary artery re-blockage May reduce –Triglyceride & cholesterol levels –Plaque buildup in arteries –Mortality rate for CHD in high risk populations Lowers High blood pressure

12. Foods High in Omega-3 Fatty Acids Salmon, mackerel, lake trout, herring, sardines, albacore tuna Flaxseed Walnuts Navy beans, kidney beans, soybeans Tofu

13. Benefits of Antioxidants Protection – Plaque buildup in artery walls –Linked to a reduced risk of cardiovascular disease

14. Foods High in Antioxidants Vitamin E –Oils: olive, soybean, corn –Almonds –Seeds –Whole grains –Oatmeal –Sweet Potatoes Vitamin C –Citrus fruits –Dark green vegetables –Peppers –Tomatoes –Cantaloupe

15. Benefits of Flavonoids Definition: – Group of chemical compounds derived from fruits, vegetables, soy, dark chocolate, red wine, nuts and seeds. Reduces effects of CHD –Cholesterol levels –Blood clotting –Inflammation in the body

16. Potassium Lower high blood pressure –Potassium supplements are NOT recommended – This includes some salt substitutes

17. “Heart Healthy” Recommendations Nutrient Recommended Intake Total Fat50 to 60 grams per day Saturated Fat10 to 15 grams per day Cholesterol<200 to 300 mg per day Sodium2000 to 4000 mg per day Calcium1000 to 1200 mg per day Fiber25 to 40 grams per day Soy35 grams per day Dark green, orange, red, purple fruits & vegetables 5-8 servings per day Omega-3 Fatty AcidsEat fish 2 x per week (one serving = 3 ounces) Eat 1.5 ounces of nuts per day Omega-3 fatty acid supplements (fish oil capsules). AHA recommends with EPA + DHA per day

18. ATP III Classifications & GuidelinesTestLevel Health Impression TotalCholesterol <200 mg/dl 200-239 mg/dl >240 mg/dlDesirable Borderline High High LDLCholesterol <100 mg/dl 100-129 mg/dl 130-159 mg/dl 160-189 mg/dl >190 mg/dlOptimal Near Optimal Borderline High High Very High HDLCholesterol <40 mg/dl >60 mg/dl LowHigh Triglycerides <150 mg/dl 150-199 mg/dl 200-499 mg/dl >500 mg/dlNormal Borderline High High Very High Blood Pressure ≥ 140 mm Hg (systolic BP) ≥ 90 mm Hg (diastolic BP) High

19. Questions? To schedule an appointment with a HealthAlliance Dietitian: Ask your doctor to send us a referral. Once we receive the referral form, a representative from HealthAlliance Central Scheduling will confirm your insurance coverage and call you to schedule an appointment.