WomenHeart Education Webinar
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  • 1. “Eating” To Your Heart’s Content: The Role of Diet and Supplements in Heart Health
    Penny Kris-Etherton, PhD, RD, Pennsylvania State University
    October 6, 2010
  • 2. How can I use nutrition to support my heart health?
    The role of proper nutrition
    Food groups and nutrients to emphasize
    Benefits of fish oil
    Benefits of plant sterols
    Amounts needed everyday to realize the benefits
    Where do supplements fit in?
  • 3. Role of Proper Nutrition
    Increase nutrients that are heart healthy
    Omega-3 fatty acids, dietary fiber, plant sterols, unsaturated fat
    Reduce nutrients that are not heart healthy
    Saturated fat, trans fat, sodium, dietary cholesterol
    Maintain a healthy weight
    Target calories based on age and gender
    Balance food intake with physical activity
  • 4. How proper nutrition can reduce the risk of heart disease
    Supply essential nutrients
    Magnesium, potassium, calcium, fiber, etc.
    Lowering cholesterol reduces risk of heart disease.
    1 percent reduction in cholesterol = 1 percent reduction in risk
    Balance nutrition with physical activity, stress reduction, and smoking cessation to further reduce risk.
  • 5. Food groups and nutrients to emphasize
    Soluble dietary fiber
    Can lower cholesterol levels by decreasing the amount of cholesterol absorbed in the intestine
    Are also known as viscous fiber and can be found in fruits and vegetables such as okra, bananas, eggplant, whole grains and legumes.
  • 6. Food groups and nutrients to emphasize
    Consuming unsaturated fat in place of saturated fat
    Reduces cholesterol levels.
    Smart tip: choose fats that are liquid at room temperature (unsaturated) rather than those that are solid at room temperature(saturated)
    Examples of easy substitutions are cooking with vegetable oil instead of lard or spread nut butter on your toast instead of butter
    The American Heart Association recommends keeping your total saturated fat intake to less than 7% of your total daily calories
  • 7. Food groups and nutrients to emphasize
    Fish oil
    Fish oil contains the omega-3 fatty acids DHA and EPA, which are important to consume because the human body does not make very much of these.
    The American Heart Association recommends that those with CHD eat one gram of DHA and EPA per day (in consultation with your doctor).
  • 8. Benefits of fish oil
    Reduces the risk of heart disease
    Supports a healthy blood pressure
    Helps maintain normal triglyceride levels
  • 9. Amounts needed for prevention and treatment
    Fish Oil
    Dose needed
    2 servings of fish per week, preferably fatty for prevention of coronary disease
    1 serving = 3 oz.
    3 oz of Atlantic Salmon contains ~1 gram of omega-3
    About the same as one daily dose of fish oil supplements
    1 gram per day for persons with coronary disease
    2-4 grams per day for triglyceride lowering
    Amount of food to achieve the dose
    You would have to eat on average 3.0 oz. of salmon every day to consume the same amount of omega-3 fats in one daily dose of a (~1.0 g) fish oil supplement.
  • 10. Food groups and nutrients to emphasize
    Plant sterols
    Have been recognized by the FDA for their cholesterol lowering benefits.
    Fruits and vegetables contain sterols, but not in high enough doses to be therapeutic.
    Benefits of sterols
    Decreased cholesterol levels by binding of bile acids to prevent absorption of cholesterol in the gut
  • 11. Amounts needed for prevention and treatment
    Plant Sterols
    2 grams per day of plant sterols
    In order to get this amount through food, you’d have to eat every day:
    1 ¼ cup sesame seeds or
    more than 1 lb. of broccoli or
    80 apples or
    More than 1 cup of corn oil
  • 12. Role of supplements in heart health promotion
    Achieving effective dose – evaluate and recommend by physician
    Evaluate dietary and lifestyle choices
    Formulate customized recommendations for diet and lifestyle
    Integrate supplements to complement diet and lifestyle
    Choose supplements that have demonstrated quality and efficacy standards
    Look for USP seal
    Demonstrate calorie savings from supplements
    Calories in one pound of broccoli= 170 kcal more per day
    Calories in 0.5 ounces of salmon= 25 kcal more per day
    Calories in > 1 cup corn oil= 1,980 kcal more per day
  • 13. Conclusions
    Take control of your heart health by
    Choosing foods that can reduce risk
    Limiting foods that provide harmful nutrients
    Maintaining a healthy weight
    Making other lifestyle modifications
    Including supplements such as fish oil and plant sterols
  • 14.
    • WomenHeart and NatureMade® partnered to launch 100,000 Heartbeats campaign to help Americans get proactive about heart health
    • 15. Help spread the word on heart health and unlock a $100,000 donation from Nature Made to WomenHeart
    • 16. www.womenheart.naturemade.com
    • 17. Facebook at www.facebook.com/naturemade
    • 18. Complete web survey and provide mailing address for product samples
  • We’re happy to answer any questions. Thank you for your participation.