1. Heart Healthy Holidays By: Colleen Shank Sodexo Dietetic Intern

2. What will be covered today… 1.Heart Healthy Diet *Lower *Cholesterol *Fat *Sodium * Higher *Fiber 2.Holiday favorites and alternatives

3. Heart Healthy Diet Why is a heart healthy diet important for you? Congestive heart failure Hypertension Fluid build up (edema) High cholesterol

4. Fat (Saturated and Trans fats) Foods that have a lot of trans and saturated fats are… Fatty meat Skin on meat Whole milk Cream Butter Shortening

5. Fat (Saturated and Trans fats) Tips to reduce saturated and trans fats in your daily diet Choose lean cuts of meat Take the skin off of the meat Try low-fat milk Other Low-fat dairy

6. Cholesterol What is cholesterol and why should I limit it in my diet? Some terms you may have heard before… Total cholesterol HDL (Healthy cholesterol) LDL (Lousy cholesterol)

7. Cholesterol What foods have a lot of cholesterol? Eggs (1 egg yolk =212mg) Fatty meat Certain dairy products Examples… Certain seafood items Examples…

8. Cholesterol General Rule: limit cholesterol to less than 200mg per day *Tip for the holidays* Instead of reaching for the regular butter try whipped butter to add to your foods

9. Sodium Why should I limit sodium in my diet? Health effects: Hypertension Fluid build up Congestive heart failure

10. Sodium Many foods contain sodium Canned foods Frozen foods Snack foods Packaged foods Meats Cheeses Sauces and condiments

11. Sodium How much is too much? 140mg or less per serving Less than 2,000mg per day ¼ teaspoon of salt has 600mg of sodium!

12. Sodium Tips to reduce sodium in your daily diet Remove the salt shaker from the table! Do you remember how much sodium is in ¼ tsp.? Try some of these to flavor your food instead Mrs. Dash seasonings Onions Garlic

13. Sodium Read labels to see if salt is an ingredient Look for these words on packaging “Low sodium” “Reduced sodium” “No salt added” or “Unsalted” *Heart healthy* 140 mg or less per serving

14. Fiber What is it and why is it important? Benefits Helps relieve constipation Are there any Heart healthy benefits? Cholesterol Can it help diabetics?

15. Fiber What foods can help me get more fiber in my diet? Fruits Vegetables Whole grains

16. Healthy Holidays! Regular itemHeart healthy item Eggnog Serving size: 1 cup Calories: 342 Fat: 19g Cholesterol: 149mg Sodium: 138mg Low-fat eggnog Serving size: 1 cup Calories: 280 Fat: 6g Cholesterol: 90mg Sodium: 270mg Beverages If you’re going to have eggnog just make sure to look at the label! Try cutting back on the amount you have now that you know the nutritional info.

17. Healthy Holidays! Sodium filled appetizer Heart healthy alternative Shrimp with cocktail sauce Serving size: 4 Calories: 78 Fat: 1g Cholesterol: 114mg Sodium: 727mg Try fresh vegetables with a low-fat dip! Broccoli, peppers, carrots, tomatoes, cauliflower, etc. *Watch the sodium level in salad dressings* Appetizers/Snacks

18. Healthy Holidays! Main dishes and sides Turkey breast roasted with skin 4oz 8g fat 83mg cholesterol Turkey breast roasted without skin 4oz 4g fat 77mg cholesterol Ham boneless extra lean roasted 3oz 123 calories 5g fat 45mg cholesterol 1023mg sodium

19. Healthy Holidays! Regular ItemHeart Healthy Alternative Campbell's Green Bean Casserole www.campbellskitchen.com Fresh Green Beans Serving size: 1 cup Calories: 44 Fat: trace amount Cholesterol: 0mg Sodium: 1mg *Heart healthy tip* Try seasoning your fresh green beans with low-sodium seasonings such as Mrs. Dash. Also try adding garlic, onions, pepper, etc.

20. Healthy Holidays! Gravy can be very high in sodium Try choosing a low-sodium gravy if you’re buying canned gravy If you’re making gravy try adding things like garlic, onion, pepper, and other low-sodium spices rather than adding salt

21. Healthy Holidays! Regular ItemHeart Healthy Item 2 crust Apple Pie Serving size: 1 slice Calories: 356 Fat: 17g Cholesterol: 0 Sodium: 399mg Apple-pie parfait *See recipe handout* Chocolate Cheesecake Serving size: 1 slice Calories: 489 Fat: 32g Cholesterol: 118mg Sodium: 384mg Chocolate decadence *See recipe handout*

22. Healthy Holidays! Although many of you may be visiting your families for the holidays you can always try to find out ahead of time what will be served. Let your family members know some of the new things you’ve learned about heart health. Share a heart healthy holiday season with your families!

23. Sources Brown, Gretchen. "Apple Pie Parfaits." My Recipes. Oxmoor House Healthy Eating Collection, n.d. Web. 28 Nov 2013.. "Classic Green Bean Casserole." Campbell's Kitchen. Campbell's. Web. 29 Nov 2013.. "Chocolate Decadence." EatingWell.com. EatingWell, n.d. Web. 29 Nov 2013.. Nolan, Karen, and Jo-Ann Heslin. The Complete Food Counter. 4th Edition. New York: Pocket Books, 2012. Print.