Eating for a Healthy Heart
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Did you know diet and nutrition is your best weapon against heart disease? Show your heart some love and find out what you should be eating to keep your heart healthy!
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Eating for a Healthy Heart
- 2. Current Status 2 February is Heart Disease Awareness Month • America’s #1 Killer (1 in 7 deaths) • Leading global cause of death • Taking more lives than all forms of cancer combined • 635,000 first-time heart attacks • 300,000 recurrent • $320.1 billion in direct and indirect costs
- 3. Objectives 0 Recognize risk factors for heart disease 0 Understand how to prevent heart disease with lifestyle modification 0 Identify appropriate food choices for a healthy heart 0 Establish target goals for a personalized approach to heart health 3
- 4. What is Heart Disease? 0 Coronary Heart Disease (CHD) and Coronary Artery Disease (CAD) often used interchangeably 0 CAD begins in childhood; healthy lifestyles will delay this 4
- 5. Interactive Library 0 Cholesterol and CAD 5
- 6. Risk Factors of CHD 0 Major Risk Factors (can’t be changed) 0 Increasing age- >65 or older (>45 for men) 0 Being male 0 Heredity and race 0Family history 0African Americans, Mexican Americans, American Indians, native Hawaiians, Asian Americans 6
- 7. Risk Factors of CHD 0 Major Risk Factors (can be changed) 0 Exposure to tobacco smoke 0 High blood cholesterol 0 High blood pressure 0 Physical inactivity 0 Obesity and overweight 0 Diabetes 7
- 8. Risk Factors for CHD 0 Other contributing factors 0 Stress 0 Alcohol 0 Diet and nutrition 8
- 9. The Good News? 0 Heart Disease is preventable! 0 Dietary habits 0 Avoidance of tobacco products 0 Regular physical activity 0 Weight reduction 0 Know your numbers 9
- 10. Where to Start 0Know your numbers and monitor progress 0 Total Cholesterol-less than 200 mg/dl 0 LDL (lousy)-Ideal less than 100 mg/dl 0 HDL (healthy) 0men greater than 40 0women greater than 50 0greater than 60 is protective 0 Triglycerides-less than 150 mg/dl 0 Blood test to measure cholesterol is a lipid profile 10
- 11. A Healthy Diet… 0 Less than 1 percent of U.S. adults meet the American Heart Association’s definition for “Ideal Healthy Diet.” 0 Of the 5 components of a healthy diet, reducing sodium and increasing whole grains are the biggest challenges. 0 No “good” or “bad” foods 0 Categorize into 0 GO 0 SLOW 0 WHOA 11
- 12. Specific Nutrients for Added Benefits 12 0 Low-sodium diets (DASH eating pattern) 0 Reduced systolic blood pressure by 7.1 mm Hg w/o hypertension & 11.5 mm Hg w/hypertension
- 13. Where is the Sodium? 0 Only 5% to 7% of whites, 6% to 12% of blacks, and 10% of Mexican Americans consumed <2.3 g of sodium per day. 0 1 tsp/day 13
- 14. Shopping for Lower-Sodium Foods Sodium (mg per 1/2 cup serving) Fresh Frozen (no salt) Canned Canned (low or no sodium) Asparagus 1 3 346 32 Carrots 42 43 295 42 Collards 4 43 490 240 Yellow Corn 11 3 286 15 Green Beans 3 58 311 17 Peas, Green 3 4 214 11 Spinach 12 92 373 88 *Adding sauces or high-sodium dressings when preparing vegetables can significantly affect the sodium content. 14 Sodium content of vegetables*
- 15. Shopping for Lower-Sodium Foods Bread Sodium (mg/slice) Italian 117 Mixed Grain 109 Pita, white (4") 150 Pumpernickel 174 Raisin 81 Rye 211 White 128 Whole Wheat 132 15 Typical Sodium Content of Breads
- 16. Specific Nutrients for Added Benefits 0 Eat 3 or more servings of whole grains every day 0 Americans eat only 1 serving/day! 0 Greater whole grain intake (2.5 compared with 0.2 servings per day) was associated with a 21% lower risk of CVD events- heart disease, stroke and fatal CVD. 17
- 17. Whole Grains 18 0 Whole grains contain the entire grain kernel. Whole-grain foods may be minimally or highly processed. 0 Refined grains have been processed so that the germ and the bran have been removed. This also removes much of the fiber from the grain.
- 18. Types of Fiber Soluble Insoluble Decreases risk of cardiovascular disease Helps reduce cholesterol Helps manage blood sugar Helps prevent certain cancers and helps remove wastes from your body
- 19. Specific Nutrients for Added Benefits 0 Eat your fruits and vegetables! 0 Each daily serving of fruits or vegetables was associated with a 4% lower risk of CHD and a 5% lower risk of stroke. 0 Average fruit consumption in US: from 1.2 to 1.9 servings/day 0 Average vegetable consumption in US: from 1.3 to 2.2 servings/day 20
- 20. Specific Nutrients for Added Benefits 0 Omega-3 fatty acids 0 Fish consumption was associated with significantly lower risk of CHD mortality. 0 In contrast, each 50-g serving per day of processed meats (eg, sausage, bacon, hot dogs, deli meats) was associated with higher incidence of both coronary heart disease and diabetes mellitus. 21
- 21. Steer Clear Of… 0 Foods with trans fat 0 For each 2% of calories from trans fat was associated with a 23% higher risk of coronary heart disease 22
- 22. Other Foods to Avoid 0 Alcohol 0 Acute binges & high habitual intake 0 Red meat 0 Processed meat 0 Sugar-sweetened beverages 0 Soda, juice, sports drinks 0 Refined grains & refined sugars 0 White bread , rice, instant oatmeal 0 Candy, sweetened breakfast cereal, desserts 23
- 23. Exercise 0 About one in every three U.S. adults – 31 percent – reports participating in no leisure time physical activity. 0 30 minutes most days of the week 0 10 minute intervals 0 Moderate-vigorous activity 0 http://youtu.be/8ulqdX27uHo 24
- 24. Goal Setting 25 General Goal: “Get stronger.” SMART Goal: “For the next month, I will go on 3 10- minute walks every day- once in the morning, after lunch and after dinner; for a total of 30 minutes of exercise every day.” General Goal: “Eat healthy.” SMART Goal: “For the next month (how long), four days each week (how often) I will eat two pieces of fruit a day — one at breakfast and one as an afternoon snack. (realistic and specific).”
- 25. 26
- 26. Questions? Let’s EAT 0 Nutrient comparison of nuts display/tasting 0 Almonds, hazelnuts, pistachios, pecans 0 Almond butter banana muffins 0 Tabbouleh salad with bulgur wheat 0 Herring with sliced bread 27
- 27. Sources 0 American Heart Association 0 Mayo Clinic 0 University of Florida IFAS Extension 0 2015 Heart Disease and Stroke Statistical Update 0 Components of a Cardioprotective Diet 0 http://circ.ahajournals.org 28
Editor's Notes
- U.S.- 375,000 deaths a year, one every 90 seconds. Cardiovascular diseases claim more lives than all forms of cancer combined. Direct and indirect costs of cardiovascular diseases and stroke total more than $320.1billion.
- The Coronary Arteries are the blood vessels that supply blood to your heart. The right coronary artery, the left main coronary, the left anterior descending, and the left circumflex artery, are the four major coronary arteries. With coronary artery disease, plaque first grows in the coronary arteries until the blood flow to the heart’s muscle is limited. Blockage of the 4 main arteries is a common cause of angina, heart disease, heart attacks and heart failure.
- The risk factors on this list are ones you're born with and cannot be changed. The more of these risk factors you have, the greater your chance of developing coronary heart disease. Since you can't do anything about these risk factors, it's even more important for you to manage the risk factors that can be changed. Knowing how to prevent or delay this from happening we first have to understand the risk factors. How many risk factors do you have? Increasing Age About 82 percent of people who die of coronary heart disease are 65 or older. At older ages, women who have heart attacks are more likely than men are to die from them within a few weeks. Male Sex (Gender) Men have a greater risk of heart attack than women do, and they have attacks earlier in life. Even after menopause, when women's death rate from heart disease increases, it's not as great as men's.
- Smokers' risk of developing coronary heart disease is 2-4 times that of nonsmokers. Cigarette smoking also acts with other risk factors to greatly increase the risk for coronary heart disease. As blood cholesterol rises, so does risk of coronary heart disease. High blood pressure increases the heart's workload, causing the heart muscle to thicken and become stiffer. This stiffening of the heart muscle is not normal, and causes the heart not to work properly. People who have excess body fat — especially if a lot of it is at the waist — are more likely to develop heart disease and stroke even if they have no other risk factors. But by losing even 10% from your current weight (5-10 lbs), you can lower your heart disease risk. Diabetes seriously increases your risk of developing cardiovascular disease. Even when glucose levels are under control, diabetes increases the risk of heart disease and stroke, but the risks are even greater if blood sugar is not well controlled. At least 65% of people with diabetes die of some form of heart or blood vessel disease.
- Individual response to stress may be a contributing factor. Some scientists have noted a relationship between coronary heart disease risk and stress in a person's life, their health behaviors and socioeconomic status. Drinking too much alcohol can raise blood pressure, cause heart failure and lead to stroke. It can contribute to high triglycerides, cancer and other diseases, and produce irregular heartbeats. It contributes to obesity, alcoholism, suicide and accidents. The risk of heart disease in people who drink moderate amounts of alcohol is lower than in nondrinkers. A healthy diet is one of the best weapons you have to fight cardiovascular disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, triglycerides, blood pressure, diabetes and overweight.
- Simple modifications to your diet and daily activity levels can greatly improve your numbers. For the rest of this presentation, we will talk about specific nutrients you can add or avoid for a healthy heart. The statistics that you’ll see in red are from the American Heart Association’s 2015 Heart Disease and Stroke Statistical Update. This information is compiled from across the nation and is therefor representative of the entire population.
- Like I said, a healthy diet is one of the best weapons you have against heart disease and consists of variety, moderation and balance. However, for many people, this is challenging due to all of the choices available to us. Eating foods that are nutrient-dense as opposed to calorie-dense will aid in disease prevention. Refer to handout of go, slow, whoa foods.
- Dietary Approaches to Stop Hypertension. Lowers high blood pressure & improves levels of fats in the bloodstream. It is recommended that we consume no more than 2300 mg of sodium/day.
- In the U.S., the main source of sodium in the diet is processed and prepared foods such as canned foods, luncheon meats and many frozen foods. Salt is often added in processing to preserve foods and add flavor. For example, one slice of a typical frozen pizza has about 900 mg of sodium. Boxed meals with pre-packaged flavorings are usually high in sodium as well—a single serving of Hamburger Helper® Cheeseburger Macaroni has 914 mg of sodium. Avoiding processed foods may greatly decrease your daily sodium intake.
- Different brands of the same food may have dramatically different sodium contents, so it is important to always read food labels. According to the FDA, low-sodium foods contain 140 mg or less of sodium per serving. IFAS Extension
- The next time you are grocery shopping, keep the following general guidelines in mind to limit sodium intake:
- Between 7 and 10% eat the recommended 3 or more servings. Average whole grain consumption by Mexican Americans was ≈2 servings per day, with 27% to 29% consuming ≥3 servings per day. Refer to whole grain list in handout.
- A whole grain kernel consists of three main parts —the fiber-rich bran exterior or outer shell, the starchy endosperm it protects, and the nutrient-packed germ, which provides nourishment for the seed. B vitamins, removed in the refining process, need to be added back through enrichment. Simple carbohydrates, such as sugar and foods made with white flour, can increase triglycerides.
- Both types are important for health. Solube fiber is especially important for heart health because it can help lower cholesterol and regulate blood sugar after a meal.
- Vegetables are nutrient-dense and have little calories, fat, sodium compared to other food group so the more you can eat the better. Plus they are full of fiber which will keep you feeling fuller longer.
- A Mediterranean diet is also a heart healthy diet and includes all of the aforementioned foods that have been shown to have a protective effect against heart disease such as fish, olive oil, fruits and vegetables, whole wheat breads, as well as nuts, legumes and wine.
- Fried foods and packaged desserts tend to be high in trans fat. Check the label for hydrogenated oil to be sure. Instead of butter and stick margarine, switch to olive oil for an everyday cooking oil. Olive oil is an excellent source of monounsaturated fat which is a heart healthy fat.
- Moderate amounts of alcohol actually has protective effects. This means 2/day for mean and 1/day for women. Preservatives such as sodium, nitrites and phosphates have negative health effects.
- MVPA is especially good for the heart and
- Pass out goal setting sheets. Have everyone work on 1 or 2 goals and ask for a few volunteers to share.