Costco Heart Health


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Costco Heart Health

  1. 1. Y O U R D I E T A R Y G U I D E T O H E A R T H E A L T H Eating Heart Smart
  2. 2. 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
  3. 3. High Cholesterol •Restricted blood flow through veins and arteries •Atherosclerosis •Increased risk of heart attack •Increased risk of stroke
  4. 4. 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
  5. 5. 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
  6. 6. 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
  7. 7. 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.
  8. 8. 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.
  9. 9. 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
  10. 10. 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)
  11. 11. Cooking Methods: Alternatives to Frying  Baking  Grilling  Sautéing  Stir-frying  Roasting  Broiling  Poaching  Steaming
  12. 12. 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! o Ask for a side salad or seasonal mixed vegetables as a side rather than cole slaw or onion rings. o 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.
  13. 13. W W W . H E A R T . O R G W W W . M A Y O C L I N I C . C O M W W W . F O O D N E T W O R K . C O M / H E A L T H - E A T I N G / I N D E X . H T M L W W W . G O R E D F O R W O M E N . O R G Free Healthy Recipes