PBRC Publication # 61 Heart 2009 Healthy Foods Special points of interest: The Best Heart Healthy Foods The Best Cuts of Meat What are Heart Healthy Foods? Know the Heart Healthy foods lipid levels, reduce lentils, high fiber Important are those foods that blood pressure, and cereals and low fat are low in saturated moderate blood insulin dairy products. Terms fat, cholesterol, and levels. When A good rule of thumb are rich in nutrients. Shopping They also have plenty Some examples of is to build a plate with of phytonutrients. heart healthy foods colorful foods, limit They have been prov- includes fruits and portion size and en to improve blood vegetables, beans and choose whole grains. Guidelines to Use When Grocery Shopping Inside this issue:Key Terms Commonly Used The American Heart Association recommends no more than sixon Food Labels: ounces of cooked lean meat, poultry, fish, or seafood per day. Cut back on foods containing partially hydrogenated vegetable oils Fortified: Vitamins or in order to decrease the amount of trans fats in the diet. The Best Heart 2 minerals have been Fresh fruits and vegetables in their natural form provide the most Healthy Foods added to the food in nutrients, fiber and phytochemicals. addition to the levels Use liquid vegetable oils and soft margarine in place of hard 3 The Healthiest that were originally margarine or shortening when cooking, to reduce the intake of found before the food saturated fats. Choices from the was refined. Minimize your intake of whole fat dairy products, such as butter Meat Group and whole milk, including 2% full fat dairy products. Choose skim Enriched: Vitamins milk instead. Know the 3 and minerals have been Avoid high sodium condiments or choose low salt when available: Important Terms added to replace the soy sauce, Worcestershire sauce, flavored seasoning salts, pickles, When Shopping original vitamins and and olives. minerals that were lost When shopping, choose the least processed form of food for most during the refining pro- fiber and nutrients. Fun Facts About 4 cess. Choose beans and lentils in place of meat for fat and cholesterol Heart Healthy free protein sources.
Page 2 The Best Heart Healthy FoodsInfo. Courtesy of the American Dietetic Omega-3 Fatty Acids, Fiber, Carotene, Alpha Carotene,Association and the Cleveland Clinic. and Phytoestrogens.) Lycopene, Lutein, Vitamin C, Acorn Squash (Rich in Beta Potassium, Folate, and Fiber.) Oatmeal (Rich in Omega-3 Carotene and Lutein, B- Fatty Acids, Magnesium, Tuna (Rich in Omega-3 Complex Vitamins, C Vita- mins, Folate, Calcium, Magne- Potassium, Folate, Niacin, Fatty Acids, Folate, and sium, Potassium, and Fiber.) Calcium, and Soluble Fiber.) Niacin.) Almonds (Rich in Plant Oranges (Rich in Beta- Walnuts (Rich in Plant Omega-3 Fatty Acids, Cryptoxanthin, Beta Car- Omega-3 fatty acids, Vitamin Vitamin E, Magnesium, Fiber, otene, Alpha Carotene, Lute- E, Magnesium, Folate, Fiber, Heart-Favorable Mono– and in, Flavones, Vitamin C, Po- Heart Favorable Mono– and Polyunsaturated Fats, and tassium, Folate, and Fiber.) Polyunsaturated fats, and Phytosterols.) Phytosterols.) Papaya (Rich in Beta Caro- Asparagus (Rich in Beta tene, Beta-cryptoxanthin, Definitions: Carotene and Lutein, B- Lutein, Vitamin C, Vitamin E, Phytoestrogens– lowers risk of Complex Vitamins, Folate, Folate, Calcium, Magnesium, blood clots, stroke, cardiac arrhythmi- and Fiber.) and Potassium.) as, as well as blood pressure, LDL cholesterol, and triglyceride levels. Black or Kidney Beans Red Bell Peppers (Rich in (Rich in B-complex Vitamins, Beta Carotene and Lutein, B- Phytosterols– reduces blood Complex Vitamins, Folate, cholesterol Niacin, Folate, Magnesium, Omega-Fatty Acids, Calcium, Potassium, and Fiber.) Carotenoids– has heart protective and Soluble Fiber.) antioxidant properties. Red Wine (Rich in Cat- Blueberries (Rich in Beta- echins and Resveratrol.) Polyphenols– protects blood vessels, lowers blood pressure, and lowers carotene, anthocyanins and Salmon (Rich in Omega-3 LDL cholesterol levels. polyphenols,) Fatty Acids.) Omega 3 Fatty Acids– helps boost Broccoli (Rich in Beta Car- the immune system, reduce blood Soy Milk (Rich in Iso- otene, Vitamin C, Vitamin E, clots, prevent heart attacks, increase flavones, B-Complex Vita- Potassium, Folate, Calcium, HDL cholesterol levels, lower triglyc- mins, Niacin, Folate, Calci- eride levels, protect arteries from and Fiber.) um, Magnesium, Potassium, plaque buildup, lower blood pressure, Brown Rice (Rich in B- and Phytoestrogens.) and have anti-inflammatory properties. complex Vitamins, Fiber, B Complex Vitamins– protects Spinach (Rich in Lutein, B- Niacin, and Magnesium.) against blood clots & atherosclerosis, complex Vitamins, Niacin, some help to increase levels of HDL Cantaloupe (Rich in Alpha Folate, Magnesium, cholesterol. Carotene, Beta Carotene, Potassium, and Fiber). and Lutein, B complex and C Vitamins C and E– antioxidants that Sweet Potato (Rich in Beta protect cells from free radicals. Vitamins, Folate, Potassium, Carotene, Vitamin A, Vitamin and Fiber.) C, Vitamin E, and Fiber.) Carrots (Rich in Alpha- Tea (Rich in Catechins and carotene, and Fiber.) Flavonols.) Dark Chocolate (Rich in Tofu (Rich in Niacin, Folate, Resveratrol and Cocoa Calcium, Magnesium, and Polyphenols.) Potassium.) Ground Flaxseed (Rich in Tomatoes (Rich in Beta
Page 3Publication # 61The Healthiest Choices From the Meat Group American Heart Association The leanest pork cuts are: When choosing poultry, recommends eating fish twice loin, chops, and tenderloin. white meat is lower in a week to reduce the saturated fat and cholesterol incidence of heart disease. The leanest lamb cuts are the than dark meat. leg, arm, and loin. Cold water fish are a good When preparing meats, source of omega-3 fatty acids Always choose “choice” or always remove all visible fat which lower your risk of “select” grades of meat over before cooking. heart disease. “prime” cuts to reduce fat. Choose dry beans, peas and The leanest cuts of beef are : Organ meats are very high in lentils for healthy vegetarian sirloin, chuck, loin, and cholesterol but are high in proteins that are low in fat. round. many nutrients such fat and water soluble vitamins, many 1 tablespoon of peanut minerals including iron, and butter counts as a serving of essential fatty acids. meat. Know the Important Terms When ShoppingFat Free = Less than 0.5 gram of of fat, 2 grams of saturated fat and The term "light in sodium" isfat per serving. 95 milligrams of cholesterol per allowed if the food has at least 50 serving and per 100 grams of percent less sodium than a refer-Low Fat = 3 grams or less per meat, poultry or seafood. ence food.serving; or 3 grams per 100 gramsfor a meal or main dish; 30% of Low Cholesterol = 20 milli- "High" and "Good source" focustotal calories or less grams or less per serving and 2 on nutrients for which higher grams or less saturated fat per levels are desirable (minerals,Reduced Fat = 25% less fat than serving. vitamins and fiber). To qualify forthe original full fat version of the the "high" claim, the food mustfood. Cholesterol Free = Less than 2 contain 20 percent or more of the milligrams per serving and 2 grams Daily Value for that nutrient in aLow Saturated Fat = 1 gram or or less saturated fat per serving. serving. Approved synonyms forless and 15% or less of calories high are "rich in" or "excellentfrom saturated fat. Less Cholesterol = 25% or less source." than the food it is being comparedTrans Fat Free = Less than 0.5 to, and 2 grams or less saturatedgram of trans fats per serving. fat per serving.Light/Lite = 50% less fat or one- Low calorie = 40 calories or lessthird fewer calories than the regu- per serving.lar product. Low sodium = The food con-Lean = Less than 10 grams of fat, tains less than 140 mgs of sodium4.5 grams of saturated fat and 95 per serving .milligrams of cholesterol per 100grams of meat, poultry or seafood. Sodium free: Less than 5mg per labeled serving.Extra Lean = Less than 5 grams
Fun Facts About Heart Healthy Foods Unsaturated fats are heart healthy. When eaten regularly, fiber has been shown to lower blood cholesterol, and keep insulin and glucose levels in check. Fish is low in saturated fat, and it should be prepared by baking, broiling, grilling, or broiling; rather than breading and It is recommended that we eat 25 grams of fiber a day. frying. skins of fruits and vegetables are a good source of fiber. Egg whites do not contains cholesterol and are a good source Cooking vegetables can decrease the fiber content. of protein. You can substitute two egg whites for each egg yolk in many recipes that call for eggs. Foods high in soluble fiber include: oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and Foods that have partially hydrogenated fats are usually high in apple pulp. saturated fats and trans fats. Foods high in insoluble fiber include: whole wheat breads, Foods low in salt tend to lower your risk for high blood wheat cereals, wheat bran, cabbage, beets, carrots, Brussels pressure. Consuming a low sodium diet can result in sprouts, turnips, cauliflower, and apple skins. decrease in blood pressure. The recommended amount of sodium is 2,300 mg of salt daily, or about 1 teaspoon. Whole grains, beans, legumes, nuts, fatty fish, and teas offer complex heart protective phytonutrients. About PenningtonThe Pennington Biomedical Research Center is a world-renowned nutrition research Pennington Nutrition Series No 61, 2009center.Mission: AuthorsTo promote healthier lives through research and education in nutrition and preventivemedicine. Beth KalickiThe Pennington Center has several research areas, including: Heli J. Roy, PhD, RD Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Division of Education Nutrition and Chronic Diseases Nutrition and the Brain Pennington Biomedical Research Center Dementia, Alzheimer’s and healthy aging Diet, exercise, weight loss and weight loss maintenance 11/09The research fostered in these areas can have a profound impact on healthy living andon the prevention of common chronic diseases, such as heart .disease, cancer, diabe-tes, hypertension and osteoporosis.The Division of Education provides education and information to the scientific com- Pennington Biomedical Researchmunity and the public about research findings, training programs and research areas,and coordinates educational events for the public on various health issues. Center 6400 Perkins RoadWe invite people of all ages and backgrounds to participate in the exciting research Baton Rouge, LA 70808studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you (225) 763-2500would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225)763-3000 www.pbrc.edu