Eating For a Healthy Heart

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Eating For a Healthy Heart
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Control of blood fats or lipid levels is a major
reason for meal planning
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Diabetes increases your risk of developing heart
disease

• Fats contribute to heart disease

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What else can increase risk of heart disease?

• Age
• Family History of Heart Disease
• High Blood Pressure
• Abnormal Blood Lipid Levels
• Diet High in Saturated Fat
• Physical Inactivity
• Weight/ Body Mass Index Above 26
• Smoking
• Stress

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

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

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Blood lipid goals for those with diabetes

• Cholesterol less than 200mg/dl
• LDL less than 100mg/dl
• HDL greater than 60mg/dl
• Triglycerides less than 150mg/dl

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Blood cholesterol levels are genetically driven
and affected by long-term intake of unhealthy
fats

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

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Four Types of Fats

• Saturated
• Polyunsaturated
• Monounsaturated
• Transfats

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All Fats

• Are high in calories
• Contribute flavor and texture to foods
• Provide a sense of fullness
• Have an insignificant affect on blood glucose
  levels

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Different people need different amounts of fat
depending on their blood lipid goals and their
weight
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Once digested, saturated fats and trans fats are
packaged by the liver into LDLs. Saturated and
transfats increase blood cholesterol

• The circulating LDLs adhere to sticky places
  along the walls of blood vessels causing a
  buildup of plaque. The plaque can then narrow
  the blood vessel restricting blood flow to the
  heart

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Sources of Saturated Fat

• Animal Proteins Cheese
• Milk Butter
• Eggs Ice Cream
• Sour Cream
• Palm and coconut oil

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Transfats

• Created during the process of turning vegetable
  oils into solids
• Listed in the ingredients as hydrogenated or
  partially hydrogenated fat
• Found in baked goods, fast food, convenience
  foods

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Polyunsaturated Fats

• Do not raise LDL cholesterol, may lower blood
  cholesterol, may lower HDL cholesterol
• Include heart healthy omega 3s found in fish,
  flaxseed, and soybean oil
• Sources
• Vegetable oils Mayonnaise
• Salad dressing Walnuts
• Sesame seeds
• Soft tub margarine

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Monounsaturated Fats

• Lower LDLs and Raise HDLs
• Sources
• Olive oil Canola oil
• Peanut oil Olives
• Avocados Peanuts
• Almonds Cashews
• Pecans Sesame seeds
• Peanut Butter

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HDL cholesterol helps remove cholesterol from the
blood

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

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Cholesterol

• Essential for the body
• The body manufacturers all that it needs
• Found in all foods that come from animals
• Meat Cheese
• Egg yolk Whole or 2 milk
• Ice cream
• Recommended daily limit 300mg/day

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

• Cholesterol in food may increase the cholesterol
  in your blood

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Guidelines for limiting fat intake

• Choose poultry, fish and lean meats
• Use skim or low fat milk
• Limit egg yolks
• Limit organ meats
• Limit high fat animal products as in bacon,
  cheese, butter, hot dogs
• Limit baked goods and snack foods
• Use healthy oils when cooking and in dressings
  and sauces

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Eat more fruits, vegetables and whole grains

• Choose foods that are baked, broiled or grilled,
  not fried

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

• Read labels carefully these products may be
  higher in carbohydrates than the food they replace

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Also keep in mind

• low fat does not mean low calorie

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Concerned about triglycerides?

• Replace some carbohydrates with monounsaturated
  fats to help lower blood glucose levels and
  triglycerides

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Fiber and Cholesterol

• Fiber is the indigestible part of plant food,
  providing no calories or blood sugar
• Insoluble fiber found in whole grain, fresh
  fruits and vegetables, speeds up the passage of
  food through the digestive system
• Soluble fiber found in beans, legumes, fresh
  fruits and vegetables, speeds up the passage of
  food through the digestive system
• Fiber has been found to lower blood cholesterol
  levels

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25-35 grams of fiber every day is recommended
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High Blood Pressure Has Significant Health
Consequences

• Blood Pressure Goal
• Less Than 130/80

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What can you do to lower blood pressure?

• A diet high in fruits, vegetables and whole
  grains
• Supplement omega 3 fatty acids if you do not eat
  fish at least twice a week
• Exercise
• Reducing dietary sodium

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Reduce your sodium intake by eating less of

• Canned vegetables
• Canned soups
• Deli meats
• Pickles
• Olives
• Table salt
• Convenience foods

• Cheese
• Soda
• Convenience foods
• Restaurant food
• Chips
• Salted pretzels
• Popcorn

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To reduce sodium intake you can eat smaller
portions of high salt foods, eat them less often,
or substitute other foods
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Remember!

• Small changes can make a big difference

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Nutrisense Inc.Amy Shapiro R.D., C.D.N.

• 373 Route 111
• Smithtown New York 11787
• [phone]