Eating For a Healthy Heart. Control of blood fats or lipid levels is a major reason for meal planning.

Eating For a Healthy Eating For a Healthy HeartHeart

Control of blood fats Control of blood fats or lipid levels is a or lipid levels is a

major reason for meal major reason for meal planningplanning

Diabetes increases your risk Diabetes increases your risk of developing heart diseaseof developing heart disease

FatsFats contribute to heart disease contribute to heart disease

What else can increase risk of heart What else can increase risk of heart disease?disease?

AgeAge Family History of Heart DiseaseFamily History of Heart Disease High Blood PressureHigh Blood Pressure Abnormal Blood Lipid LevelsAbnormal Blood Lipid Levels Diet High in Saturated FatDiet High in Saturated Fat Physical InactivityPhysical Inactivity Weight/ Body Mass Index Above 26Weight/ Body Mass Index Above 26 SmokingSmoking StressStress

People with diabetes are 2-4 People with diabetes are 2-4 times more likely to have heart times more likely to have heart

and circulation problemsand circulation problems

Normal blood lipid levels and Normal blood lipid levels and blood pressure can help lower that blood pressure can help lower that

riskrisk

Blood lipid goals for those with Blood lipid goals for those with diabetesdiabetes

Cholesterol less than 200mg/dlCholesterol less than 200mg/dl LDL less than 100mg/dlLDL less than 100mg/dl HDL greater than 60mg/dlHDL greater than 60mg/dl Triglycerides less than 150mg/dlTriglycerides less than 150mg/dl

Blood cholesterol levels are Blood cholesterol levels are genetically driven genetically driven andand affected by affected by

long-term intake of unhealthy fats long-term intake of unhealthy fats

Triglycerides are elevated by high Triglycerides are elevated by high dietary fat intake and by glucose dietary fat intake and by glucose

intoleranceintolerance

Four Types of FatsFour Types of Fats

SaturatedSaturated PolyunsaturatedPolyunsaturated MonounsaturatedMonounsaturated TransfatsTransfats

All FatsAll Fats

Are high in caloriesAre high in calories Contribute flavor and texture to foodsContribute flavor and texture to foods Provide a sense of fullnessProvide a sense of fullness Have an insignificant affect on blood Have an insignificant affect on blood

glucose levelsglucose levels

Different people need Different people need different amounts of different amounts of

fat depending on their fat depending on their blood lipid goals and blood lipid goals and

their weighttheir weight

Once digested, saturated fats and Once digested, saturated fats and trans fats are packaged by the liver trans fats are packaged by the liver into LDLs. Saturated and transfats into LDLs. Saturated and transfats

increase blood cholesterolincrease blood cholesterol

The circulating LDLs adhere to The circulating LDLs adhere to sticky places along the walls of sticky places along the walls of

blood vessels causing a buildup of blood vessels causing a buildup of plaque. The plaque can then plaque. The plaque can then

narrow the blood vessel restricting narrow the blood vessel restricting blood flow to the heart blood flow to the heart

Sources of Saturated FatSources of Saturated Fat

Animal ProteinsAnimal Proteins CheeseCheese

MilkMilk ButterButter

EggsEggs Ice CreamIce Cream

Sour CreamSour Cream

Palm and coconut oilPalm and coconut oil

TransfatsTransfats

Created during the process of turning Created during the process of turning vegetable oils into solidsvegetable oils into solids

Listed in the ingredients as hydrogenated Listed in the ingredients as hydrogenated or partially hydrogenated fator partially hydrogenated fat

Found in baked goods, fast food, Found in baked goods, fast food, convenience foodsconvenience foods

Polyunsaturated FatsPolyunsaturated Fats

Do not raise LDL cholesterol, may lower blood Do not raise LDL cholesterol, may lower blood cholesterol, may lower HDL cholesterolcholesterol, may lower HDL cholesterol

Include heart healthy omega 3s found in fish, Include heart healthy omega 3s found in fish, flaxseed, and soybean oilflaxseed, and soybean oil

Sources: Sources:

Vegetable oilsVegetable oils MayonnaiseMayonnaise

Salad dressingSalad dressing WalnutsWalnuts

Sesame seedsSesame seeds

Soft tub margarineSoft tub margarine

Monounsaturated FatsMonounsaturated Fats

Lower LDLs and Raise HDLsLower LDLs and Raise HDLs Sources:Sources:

Olive oilOlive oil Canola oilCanola oilPeanut oilPeanut oil OlivesOlivesAvocadosAvocados PeanutsPeanutsAlmondsAlmonds CashewsCashewsPecansPecans Sesame seedsSesame seedsPeanut ButterPeanut Butter

HDL cholesterol helps HDL cholesterol helps remove cholesterol from the remove cholesterol from the

bloodbloodThe higher your HDL levels, the The higher your HDL levels, the lower your risk of heart diseaselower your risk of heart disease

CholesterolCholesterol

Essential for the bodyEssential for the body The body manufacturers all that it needsThe body manufacturers all that it needs Found in all foods that come from animalsFound in all foods that come from animals

MeatMeat CheeseCheese

Egg yolkEgg yolk Whole or 2% milkWhole or 2% milk

Ice creamIce cream

Recommended daily limit 300mg/dayRecommended daily limit 300mg/day

The amount and type of fat as well The amount and type of fat as well as the amount of cholesterol in as the amount of cholesterol in your diet affects the cholesterol your diet affects the cholesterol

levels in your bloodlevels in your blood

Cholesterol in food may increase Cholesterol in food may increase the cholesterol in your bloodthe cholesterol in your blood

Guidelines for limiting fat intakeGuidelines for limiting fat intake

Choose poultry, fish and lean meatsChoose poultry, fish and lean meats Use skim or low fat milkUse skim or low fat milk Limit egg yolksLimit egg yolks Limit organ meatsLimit organ meats Limit high fat animal products as in bacon, Limit high fat animal products as in bacon,

cheese, butter, hot dogscheese, butter, hot dogs Limit baked goods and snack foodsLimit baked goods and snack foods Use healthy oils when cooking and in dressings Use healthy oils when cooking and in dressings

and saucesand sauces

Eat more fruits, vegetables and Eat more fruits, vegetables and whole grainswhole grains

Choose foods that are Choose foods that are baked, broiled or grilled, baked, broiled or grilled,

not friednot fried

Many low fat and nonfat foods Many low fat and nonfat foods can be found in the storescan be found in the stores

Read labels carefully; Read labels carefully; these products may be these products may be higher in carbohydrates higher in carbohydrates

than the food they replacethan the food they replace

Also keep in mindAlso keep in mind

low fat does not low fat does not mean low caloriemean low calorie

Concerned about Concerned about triglycerides?triglycerides?

Replace some Replace some carbohydrates with carbohydrates with

monounsaturated fats to monounsaturated fats to help lower blood glucose help lower blood glucose levels and triglycerideslevels and triglycerides

Fiber and CholesterolFiber and Cholesterol

Fiber is the indigestible part of plant food, Fiber is the indigestible part of plant food, providing no calories or blood sugarproviding no calories or blood sugar

Insoluble fiber found in whole grain, fresh fruits Insoluble fiber found in whole grain, fresh fruits and vegetables, speeds up the passage of food and vegetables, speeds up the passage of food through the digestive systemthrough the digestive system

Soluble fiber found in beans, legumes, fresh Soluble fiber found in beans, legumes, fresh fruits and vegetables, speeds up the passage of fruits and vegetables, speeds up the passage of food through the digestive systemfood through the digestive system

Fiber has been found to lower blood cholesterol Fiber has been found to lower blood cholesterol levelslevels

25-35 grams of fiber every 25-35 grams of fiber every day is recommendedday is recommended

High Blood Pressure Has High Blood Pressure Has Significant Health Significant Health

ConsequencesConsequences

Blood Pressure Goal: Blood Pressure Goal:

Less Than 130/80Less Than 130/80

What can you do to lower blood What can you do to lower blood pressure?pressure?

A diet high in fruits, vegetables and whole A diet high in fruits, vegetables and whole grainsgrains

Supplement omega 3 fatty acids if you do Supplement omega 3 fatty acids if you do not eat fish at least twice a weeknot eat fish at least twice a week

ExerciseExercise Reducing dietary sodiumReducing dietary sodium

Reduce your sodium intake by Reduce your sodium intake by eating less ofeating less of

Canned vegetablesCanned vegetables Canned soupsCanned soups Deli meatsDeli meats PicklesPickles OlivesOlives Table saltTable salt Convenience foodsConvenience foods

CheeseCheese SodaSoda Convenience foodsConvenience foods Restaurant foodRestaurant food ChipsChips Salted pretzelsSalted pretzels PopcornPopcorn

To reduce sodium intake To reduce sodium intake you can eat smaller portions you can eat smaller portions of high salt foods, eat them of high salt foods, eat them

less often, or substitute less often, or substitute other foodsother foods

Remember!Remember!

Small changes Small changes can make a big can make a big

differencedifference