Nutrition and Heart HealthNutrition and Heart Health

Janet M. de Jesus, MS, RD

National Heart, Lung, and Blood Institute Division for the Application of Research Discoveries

ObjectivesObjectives

• Learn the risk factors for heart disease

• Learn how good nutrition can decrease your heart disease risk factors.

Are you at risk for heart disease?Are you at risk for heart disease?

Risk factors you can change:

• Overweight• High blood pressure• High blood cholesterol• Diabetes• Physical inactivity• Cigarette smoking

Risk factors you can’t change:• Age (45 or older for men or

55 or older for women)

• Family History• Father or brother with heart

disease before age 55• Mother or sister with heart

disease before age 65

Alarming Trends in Health of the U.S.Alarming Trends in Health of the U.S.

199820071990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsObesity Trends* Among U.S. AdultsBRFSS,BRFSS, 1990, 1998, 20071990, 1998, 2007

(*BMI (*BMI 30, or about 30 lbs. overweight for 5’4” person)30, or about 30 lbs. overweight for 5’4” person)

Percentage of U.S. Children and Percentage of U.S. Children and Adolescents Who Are Overweight*Adolescents Who Are Overweight*

>95th percentile for BMI by age and sex based on 2000 CDC BMI-for-age growth charts **Data are from 1963-65 for children 6-11 years of age and from 1966-70 for adolescents 12-17 years of ageSource: National Center for Health Statistics

4 4

7

16

1917

5

17 17.6

15

11

5

17

6

02468

101214161820

1963-65;1966-70

1971-1974

1976-1980

1988-1994

1999-2000

2001-2002

2003-2004

2003-2006

Ages 6-11

Ages 12-19

Why the Increase?Why the Increase?• Multiple causes

• Lifestyle, environment, and genes• Calories ≠ physical activity= imbalance

• More calories consumed• Larger food portions and sizes• Eating out more often• Increases in soda, pizza, and candy

consumption

• Fewer calories being used up • Declines in physically activity• Increases screen time

Nutrition tips for weight control/lossNutrition tips for weight control/loss

• Don’t drink your calories• Decrease eating out-bring your lunch• Read nutrition facts labels• Keep a food journal of what you eat• Eat small meals through out the day• Eat slower- savor and enjoy each bite

If you drink one regular soda (12 oz can) every day for a year... 

How much weight would one lose in a year after switching from regular soda to water or calorie-free beverages?

5 lb bag 5 lb bag5 lb bag 5 lb bag5 lb bag 5 lb bag

How much sugar is that in a year?

About 15.5 pounds**Based on 150 calories for an average can of soda.

30 pounds of sugar

8 oz 12 oz 16 oz 20 oz 34 oz

Courtesy of Dr. Kelly Brownell

Tips for eating outTips for eating out

• Order an appetizer or only eat half the entree

• Avoid buffets• Don’t be afraid to ask for substitutions• Share an entree with a friend• Order salads with dressing on the side

0

10

20

30

40

50

60

70

1970-74 1975-79 1980-84 1985-89 1990-94 1995-99

Introduction of New Larger PortionsIntroduction of New Larger Portions

Young & Nestle. AJPH,92:246, 2002

Dinner plate diameter 25% larger in 2000 vs. 1990

Do you know how portions have changed Do you know how portions have changed in the last 20 years?in the last 20 years?

http://hin.nhlbi.nih.gov/portion/

Turkey SandwichTurkey Sandwich

20 Years Ago Today

320 calories

Calorie Difference: 500 calories

How many calories are in this turkey sandwich?

820 calories

*Based on 130 pound person

How long would you have to biketo burn up 500 calories?How to burn 500 calories:Bike for 1 hour and 25 minutes

Courtesy of Dr. Kelly Brownell

The Nutrition Facts Label

Tips to control blood cholesterolTips to control blood cholesterol

• Decrease saturated fat, trans fat, and cholesterol

• Increase soluble fiber• Keep a healthy weight• Be physically active

Be Heart Smart: Watch your saturated fat

Food lower in saturated fatFood lower in saturated fat

Decrease trans fatDecrease trans fat

www.badfatsbrothers.com

Increase soluble fiberIncrease soluble fiber

Tips to prevent or control high blood Tips to prevent or control high blood pressurepressure• Decrease sodium intake• Limit alcohol• Watch your weight• Take your medicines

Tips to reducing Salt and Sodium:Tips to reducing Salt and Sodium:

• Buy fresh or frozen vegetables for snacks instead of chips or crackers.

• If you used canned products, look for no-salt-added versions.

• Choose fewer processed and canned foods like hot dogs, sausage, bacon, and lunch meat.

• Season foods with herbs and seasonings instead of salt.

• Take the salt-shaker off of the table.

• Eat more meals at home.

Sodium in Packaged mealsSodium in Packaged meals

Sodium in restaurants Sodium in restaurants

Grocery shopping for heart healthGrocery shopping for heart health

• Shop the perimeter of the store• Buy fruits and vegetables when they are

in season• Plan weekly meals• Shop with a list• Look for sales• Shop on a full stomach

Be physically active

New Physical Activity GuidelinesNew Physical Activity Guidelines

• Children- 1 hr a day- moderate or vigorous

• Adults- 2.5 hr a week- moderate 1hr 15 min vigorous

Thanks for your time!Thanks for your time!

www.nhlbi.nih.gov

Learn more about heart disease risk.