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Costco Heart Health

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Costco Heart Health Costco Heart Health Presentation Transcript

  • Your Dietary guide to heart health
    Eating Heart Smart
  • Common Heart Health Issues
    High Cholesterol
    Elevated LDL cholesterol in the blood can cause accumulation of plaques in artery walls
    High Blood Pressure
    Over time if the force of blood flow if often high, artery walls get stretched beyond a healthy limit
  • High Cholesterol
    • Restricted blood flow through veins and arteries
    • Atherosclerosis
    • Increased risk of heart attack
    • Increased risk of stroke
  • High Blood Pressure
    • Vascular weaknesses
    • Vascular scarring
    • Increased risk of blood clots
    • Increased plaque build-up
    • Tissue and organ damage from narrowed and blocked arteries
  • Heart Healthy Eating Principles
    Know Your Fats
    Limit saturated fats, trans fats and dietary cholesterol – these can increase your blood cholesterol levels
    Limit Sodium Intake
    Decreasing sodium intake can help lower blood pressure
    Eat A Varied Diet
    Eating a diet that comes from all of the food groups will fulfill your body’s needs
  • Knowing Your Fats
    LDL “bad cholesterol” levels are increased by:
    saturated fats, trans fats, and dietary cholesterol, such as from animal sources
    Limit the intake of these items by avoiding pre-packaged foods and animal fats
    HDL “good cholesterol” levels are increased by:
    Consumption of foods rich in unsaturated fats, such as nuts, fish, and liquid vegetable oils like olive oil and canola oil
  • Limiting Your Salt Intake
    Pay Attention To Food Labels
    Not only to sodium content, but also to Servings Per Container. Many labels can be misleading.
    Limit intake of processed foods
    These tend to be higher in sodium and both trans and saturated fats than fresh foods.
  • Vary Your Diet
    Eat a Variety of Foods
    Your body’s needs are varied so a diet that includes all the food groups will provide the nutrients you need.
    Focus on Freshness
    Fresh fruits and vegetables pack a nutrient-filled punch as well as providing valuable fiber to your diet.
  • Fruits & Vegetables
    Dairy Products
    Fresh or frozen fruits and vegetables have more fiber and no added sugars
    Fruits and vegetables that are deeply colored throughout – such as spinach, carrots and berries – tend to be higher in vitamins and minerals
    Select nonfat (skim) or lowfat (1%) dairy products like cheese, milk, and yogurt
    Choose trans fat-free soft margarines and use them sparingly
    Heart Smart Food Choices
  • Meats & Proteins
    Bread & Carbohydrates
    Choose more fish, such as salmon and trout
    White meat cuts of chicken, rather than dark
    When buying red meat or pork, choose “loin” or “round” cuts and “choice” or “select” cuts instead of “prime”
    Choose whole-grain, high-fiber breads
    Limit the amount of sweets you consume.
    Look for low-fat and low-sodium varieties of crackers, snack chips, cookies and cakes.
    Food Choices (cont’d)
  • Cooking Methods: Alternatives to Frying
    Roasting
    Broiling
    Poaching
    Steaming
    Baking
    Grilling
    Sautéing
    Stir-frying
  • Tips for Eating Out
    Enjoy a main dish that is baked, broiled, sautéed or grilled rather than fried.
    Avoid heavy sauces and creams, these will be high in trans and saturated fats.
    Many restaurants offer low fat entrees, so give one a try!
    • Ask for a side salad or seasonal mixed vegetables as a side rather than cole slaw or onion rings.
    • Most restaurant portions are more than twice a normal serving size, so share your dish with a friend! Or take half home with you for later.
  • www.heart.org
    www.mayoclinic.com
    www.foodnetwork.com/health-eating/index.html
    www.goredforwomen.org
    Free Healthy Recipes