Dietary Strategies for Healthy HeartsDietary Strategies for Healthy HeartsTTherapeutic herapeutic LLifestyle ifestyle CChangehange

What is Atherosclerosis?What is Atherosclerosis?

High blood levels of fat and cholesterol are common with Insulin Resistance and DMThis can increase risk of plaque build-up in your arteries

You can reduce your risk of You can reduce your risk of atherosclerosis and heart disease risk atherosclerosis and heart disease risk by:by:

Maintaining a healthy weightMaintaining a healthy weight

Eating a Healthy DietEating a Healthy Diet

Being physically activeBeing physically active

How Much Should you weigh?How Much Should you weigh?

Body Mass Index orBody Mass Index or BMIBMI

Calculates your weight for height Calculates your weight for height and is a way to tell if you are at a and is a way to tell if you are at a healthy weighthealthy weight

BMI = Body Mass IndexBMI = Body Mass Indexa measure of weight for heighta measure of weight for height

click here to calculate your BMIclick here to calculate your BMI

Calories (kcals) Calories (kcals) DoDo Count Count

One extra Oreo Cookie a day =One extra Oreo Cookie a day =5 pound weight gain in one year5 pound weight gain in one year

Burn an extra 100 kcals/dayBurn an extra 100 kcals/day= 10 lb weight-loss in one year= 10 lb weight-loss in one year

Energy Out > Energy In

1610 Kcals237 g CHO63 g FAT 16 g SFA

590 kcals590 kcals73 g CHO73 g CHO23 g FAT23 g FAT7g SFA7g SFA

Super Size Meal= Super Size KcalsThe “kid's" meal is a reasonable portion!

READ labels for PORTION SIZE!Big Grab Bag 3.5 oz490 kcals60 g CHO25 g Fat

Lipid ProfileLipid Profile How do your numbers stack up?How do your numbers stack up?

OptimalOptimal BorderlineBorderline High riskHigh risk

LDLLDL <100<100 130-159130-159 >160>160

HDLHDL >60>60 35453545 <35<35

TGTG <150<150 150-199150-199 >200>200

Total Total CHOLCHOL

<200<200 200-239200-239 >240>240

TLC (Therapeutic Lifestyle Change) Essentials:

Less than 7% of the day's total calories from saturated fat

Less than 200 milligrams of dietary cholesterol a day

Limit sodium (salt) maintain a healthy weight

Eating Saturated fat raises the level of “bad“ cholesterol in your blood more than anything else!

“Good” Cholesterol

“Bad” Cholesterol

Foods withFoods with

SaturatedSaturated Fat…… Fat……

Finding Saturated Fat on Food LabelsFinding Saturated Fat on Food Labels

In one ounce of cheddar cheese6 of the 9 fat grams are saturated

How much saturated fat is How much saturated fat is okay…?okay…?

Aim for no more than 10-15 Aim for no more than 10-15 grams of saturated fat per grams of saturated fat per day….day….Remember- that’s less than Remember- that’s less than you’ll find in some super size you’ll find in some super size McDonald’s MealsMcDonald’s Meals

Which is a better choice?Which is a better choice?

1 oz cheese1 oz cheese 1 oz peanuts1 oz peanuts

The cheese has 3 times as much saturated fatThe cheese has 3 times as much saturated fat ( (6 grams VS. 2 grams6 grams VS. 2 grams))

cheese peanuts

Avoid these artery clogging fatsAvoid these artery clogging fats

Saturated/Trans FatsSaturated/Trans FatsButterButtercheese, Ice-creamcheese, Ice-creamBeef FatBeef FatChicken FatChicken FatShorteningShorteningFats that are hard at room temperature Fats that are hard at room temperature (stick margarine, shortening, lard, (stick margarine, shortening, lard, butter)butter)Hydrogenated oilsHydrogenated oils

Replace with these Replace with these healthierhealthier Unsaturated Fats

Liquid Vegetable OilsLiquid Vegetable Oilsolive, canola, safflowerolive, canola, safflower

AvocadoAvocado

MayonnaiseMayonnaise

NutsNutsAlmonds, Peanuts, Walnuts, Almonds, Peanuts, Walnuts,

Fish oilFish oilSalmon, TroutSalmon, Trout

OlivesOlives

2 slices pizza:2 slices pizza:~ ~ 1212 grams grams saturated fatsaturated fat

Turkey subTurkey sub NO cheese NO cheese

Light mayoLight mayo11 gram gram saturated fatsaturated fat

Make informed fast food choicesMake informed fast food choices

Taco Bell Bean Taco Bell Bean Burrito:Burrito:3.5 grams sat 3.5 grams sat fat fat (**only 2 g sat fat (**only 2 g sat fat w/o the cheese!)w/o the cheese!)

Taco Bell Cheese Taco Bell Cheese Quesadilla:Quesadilla:13 g Sat Fat13 g Sat Fat

370 kcals (340 kcals w/o cheese) 490 kcals

Quarter Pounder Quarter Pounder with Cheese: with Cheese: 12 grams sat 12 grams sat fatfat

Regular Hamburger Regular Hamburger NO cheese:NO cheese:3.5 grams sat fat3.5 grams sat fat

Cook heart healthy meals:Cook heart healthy meals:

6 oz steak-filet mignon:6 oz steak-filet mignon: 520 kcals520 kcals 37 grams fat37 grams fat 15 grams sat fat15 grams sat fat

6 oz skinless chicken breast:

•280 kcals•6 grams fat•1.7 grams sat fat

Choose low sat fat treatsChoose low sat fat treats

Ice Cream Bar:Ice Cream Bar: 300 kcals300 kcals 22 grams fat22 grams fat 11.5 grams sat 11.5 grams sat

fatfat

Juice Bar:Juice Bar: 70 kcals70 kcals 0 grams fat0 grams fat 0 grams sat fat0 grams sat fat

Just 2 ounces of cheddar Just 2 ounces of cheddar cheese cheese oror 3/4 c Haagen 3/4 c Haagen Dazs Dazs has over 15 grams of has over 15 grams of saturated fat!saturated fat!

Limit Dietary Cholesterol Limit Dietary Cholesterol

Goal Goal < 200 mg/ day< 200 mg/ day

Question? If you trim the fat off Question? If you trim the fat off the meat, do you reduce the the meat, do you reduce the cholesterol?cholesterol?

Answer: Answer: No No Cholesterol is found in most Cholesterol is found in most

animal cells- not just the fatanimal cells- not just the fat The best way to limit cholesterol The best way to limit cholesterol

intake is to limit intake of animal intake is to limit intake of animal foods (meats/poultry/and foods (meats/poultry/and seafood) and avoid organ meats seafood) and avoid organ meats such as liver.such as liver.

What about Trans-fats?What about Trans-fats?

Check Check nutrition facts nutrition facts labels for labels for sources of sources of heart –heart –clogging trans clogging trans fatsfats

Remember- if you eat 2 servings you have to double the fat grams per serving

What if you have elevated levels What if you have elevated levels of Triglycerides in the Blood?of Triglycerides in the Blood?

Reduce intake of alcoholReduce intake of alcohol Reduce CaloriesReduce Calories Lose WeightLose Weight Reduce Carbohydrate intake Reduce Carbohydrate intake

High Carbohydrate diets can increase High Carbohydrate diets can increase liver production of triglyceride and liver production of triglyceride and impair the body’s ability to remove impair the body’s ability to remove triglyceride from the blood stream…triglyceride from the blood stream…

Carbohydrate-rich Foods:Carbohydrate-rich Foods:

Breads and Breads and GrainsGrains

Fruits and Fruits and Starchy Starchy vegetablesvegetables

Milk and Milk and YogurtYogurt

Eat a little less Carbohydrate and Eat a little less Carbohydrate and a little more healthy fat- a little more healthy fat- Nuts, avocados etc..Nuts, avocados etc..

What does this type of eating What does this type of eating look like…..look like…..

Breakfast:Breakfast:1 slice whole grain bread1 slice whole grain bread1 Tbsp almond or peanut butter1 Tbsp almond or peanut butter¾ cup berries¾ cup berries½ cup nonfat plain yogurt½ cup nonfat plain yogurt

Breakfast:

½ cup Bran Flakes4 oz 1% lowfat Milk¾ cup fresh Blueberries12 Walnut Halves

Lunch:

Turkey/Avocado Sandwich:2 slices Whole Grain Bread½ Avocado2 oz lean deli Turkey breastTomato/Lettuce1 teaspoon Mayonnaise1 Fresh Orange2 Tbsps Roasted Almonds

Dinner:

3 oz Salmon ½ cup black beans1 Cup mixed salad greens1 Tbsp olive oil1 cup steamed asparagus6 oz “light “yogurt1 cup Fresh Strawberries

1525 kcals40% FAT (6% SFA)41% CHO19% PRO37 g Fiber

What else can you do to keep What else can you do to keep heart-healthy….?heart-healthy….?

Regular physical Regular physical activity may activity may lower LDL ("bad") lower LDL ("bad") cholesterol cholesterol and raise HDL and raise HDL ("good") ("good") cholesterol levels.cholesterol levels.

Get Moving……Get Moving……

20 minutes walking a day is a good place to start!

Each one hour per day Each one hour per day of brisk walking of brisk walking associated with a 24% associated with a 24% reduction in obesity reduction in obesity and a 34% reduction and a 34% reduction in diabetesin diabetes..

Nurses health study cohort Nurses health study cohort JAMA, volume 289 (14) April 9, 2003JAMA, volume 289 (14) April 9, 2003

Don’t SmokeDon’t Smoke

You can’t afford to increase your risk of heart disease by smoking

In Summary……In Summary……

Stay Stay leanlean

BE BE activeactive

Eat well and Eat well and avoid saturated avoid saturated & trans fats& trans fats