heart disease and diet

7/29/2019 Heart Disease and Diet

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Diet and Heart disease

A healthy diet is a major factor in reducingyour risk of heart disease.Function

A healthy diet and lifestyle can reduce yourrisk of:Heart disease, heart attacks, and strokeConditions that lead to heart disease,including high cholesterol, high blood

pressure, and obesityOther chronic health problems, including type2 diabetes, osteoporosis, and some forms ofcancer
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How can You Stop CVD?

Diet and Nutrition, there are severalguidelines listed by the American Heart

Association:

Eat a variety of fruits and vegetablesevery day. ( 5 servings - they are naturallylow in fat and high in vitamins and

minerals)

Eat a variety of grain products ( 6 a day)


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Diet and Prevention of CVD

Choose nonfat or low-fat products.

Use lean meats- choose chicken, fish,turkey and lean cuts of beef and pork.

Switch to fat-free milk- gradually reduce

the fat content of the milk you drink.


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Dietary Guidelines

Choose fats with 2 gms or less of saturated fatsper serving such as liquid and tub margarines,

canola oil and olive oil. Balance the # of calories you eat with the

number of calories you use each day.

Maintain a level of physical activity that keepsyou fit and matches the # of calories you eat


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Dietary guidelines

Limit your intake of foods high in caloriesand low in nutrition, including foods likesoft drinks and candy.

Limit foods high in saturated fat, trans fatand cholesterol

Eat less than 6 gms of salt a day

Have no more than one alcoholic drink aday.


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Step I and II Diets

The AHA and NCEP have developed thesediets to treat high blood pressure andhypercholesterolemia

They are designed to lower LDL levels,while at the same time promoting goodnutrition.


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Step I Step II

Total fat- 30% or less 30% or less

Sat fat- 7-10% 7 % Poly - up to 10% up to 10%

Mono Up to 15% up to 15%

Carb 55% or more 55% or more

Pro Approx 15% Approx 15%

Chol. less than 300mg less than 200 mg


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Exercise and CVD

Serves several functions in preventing andtreating those at high risk.

Reduces incidence of obesity.

Increases HDL

Lowers LDL and total cholesterol

Helps control diabetes and hypertension

Those at high risk should take part in aspecially supervised program.


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Recommendations

FRUITS AND VEGETABLES

Most fruits and vegetables are part of aheart-healthy diet. They are good sourcesoffiber, vitamins, and minerals. Most arelow in fat, calories, sodium, andcholesterol.

Eat five or more servings of fruits andvegetables per day.
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GRAINS

Eat low-fat breads, cereals, crackers, rice, pasta,and starchy vegetables (such as peas, potatoes,corn, winter squash, and lima beans). These

foods are high in the B vitamins, iron, and fiber.They are also low in fat and cholesterol.

Eat six or more servings per day of grainproducts, including whole grains. Grain products

provide fiber, vitamins, minerals, and complexcarbohydrates. Be careful about eating too manygrains, however.


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EATING HEALTHY PROTEIN

Meat, poultry, seafood, dried peas, lentils, nuts, andeggs are good sources of protein, B vitamins, iron, andother vitamins and minerals.

Avoid duck, goose, marbled meats (such as a ribeyesteak), prime cuts of high-fat meats, organ meats suchas kidneys and liver, and prepared meats such assausage, hot dogs, and high-fat lunch meats.

Eat no more than 6 cooked ounces of meat, poultry, andfish daily. One serving of these foods should be aboutthe size of a deck of cards on your plate.

Trim off all the visible fat before cooking the meat.
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Eat two servings of fish per week.

Cook by baking, broiling, roasting,steaming, boiling, or microwaving ratherthan deep frying.

For the main entree, use less meat orhave meatless meals a few times a week.Use smaller amounts of meat to reducethe total fat content of the meal.


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1. Use skinless turkey, chicken, fish, or lean red meat toreduce the amount of saturated fat in your diet. You

may occasionally eat lean, 3-ounce cuts of red meat.2. Do not use more than three or four egg yolks per

week, including the eggs you use in cooking.3. Eat less organ meat (such as liver) and shellfish (such

as shrimp and lobster)

4. Milk and other dairy products are good sources ofprotein, calcium, the B vitamins niacin and riboflavin,and vitamins A and D.

5. Use skim or 1% milk. Cheese, yogurt, and buttermilkshould be low-fat or non-fat.


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FATS, OILS, AND CHOLESTEROL

A diet high in saturated fat causes cholesterol to build up in yourarteries (blood vessels).

Cholesterol is a soft, waxy substance that can cause clogged orblocked arteries. This puts you at risk for heart attack, stroke, andother major health problems. Avoid or limit foods that are high insaturated fats.

Limit total fat intake to 25 - 35% of your total daily calories. Keepsaturated fats to only 10% of your total daily calories.

Foods with a lot of saturated fats are animal products such asbutter, cheese, whole milk, ice cream, sour cream, lard, and fattymeats such as bacon.

Some vegetable oils (coconut, palm, and palm kernal oils) alsocontain saturated fats. These fats are solid at room temperature.


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Use no more than 5 - 8 teaspoons of fats or oils per day for salads,cooking, and baking.

Eat less than 300 mg of dietary cholesterol each day. (One egg yolkcontains an average of 213 mg of cholesterol.)

Some fats are better choices than others, but you should still use them inmoderate amounts. Think about the following when picking a margarine: Choose soft margarine (tub or liquid) over harder stick forms. Choose margarines with liquid vegetable oil as the first ingredient. Even

better, choose "light" margarines that list water as the first ingredient.These are even lower in saturated fat.

Avoid hydrogenated and partially hydrogenated fats (read the ingredientlabels).

Trans fatty acids are unhealthy fats that form when vegetable oil hardens ina process called hydrogenation. They are often used to keep foods fresh fora long time, and for cooking in fast food restaurants.

Trans fats can raise LDL ("bad") cholesterol levels in your blood. They can

also lower your HDL ("good") cholesterol levels. Avoid fried foods, commercial baked goods (donuts, cookies, and crackers),

processed foods, and hard margarines.


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OTHER TIPS TO KEEP YOURHEART HEALTHY

1. The American Heart Association has localchapters in every state. They are also an

excellent resource for information on heartdisease.

2. Maintain your ideal body weight and balancethe number of calories you eat with the

number you use each day. You can ask adietitian or a health care professional to helpyou determine these numbers.


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Limit your intake of foods high in caloriesor low in nutrition, including foods like soft

drinks and candy that contain a lot ofsugar.

Eat less than 2,400 mg of salt per day.Cut down on salt by reducing the amountof salt you add to food at the table. Alsolimit prepared foods that have salt addedto them, such as canned soups and

vegetables, cured meats, and some frozenmeals. Always check the nutrition label forthe sodium content per serving.


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Exercise regularly. For example, walk forat least 30 minutes a day.

Limit the amount of alcohol you drink.Women should have no more than onealcoholic drink per day. Men should nothave more than two alcoholic drinks each

day.


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The Facts About Fat

Certain fats are essential for good nutrition and health.

Fats provide essential fatty acids which the body cantmanufacture.

Act as insulators to maintain body temperature.

Improve the palatability of food and promote digestion.

Provide the greatest energy output per gram of any foodsource. ( 9 cals)

Carry fat soluble vitamins- A,D,E, and K.


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Saturated fats- basically means the fat issaturated with hydrogen, they are solid at room

temperature. Examples are lard and butter. Why are they bad for you? They increase levels

of LDL , decrease HDL and increase totalcholesterol

What are polyunsaturated fats? They areunsaturated fats which are liquid at roomtemperature and in the refrigerator.

Why are they good for us? They help the body get rid of newly formed

cholesterol.


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1. What are trans fatty acids? They are

unsaturated fats but they tend to raisetotal and bad cholesterol.

2. Where do you find them?

3. In fast-food restaurants4. Commercial baked goods. Examples:

doughnuts, potato chips, cupcakes


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What about Omega 3?

1. Type of polyunsaturated fat.

2. Consistently lowers serum triglyceridesand may also have an effect on loweringblood pressure.

3. Found in oily fish such as salmon, tuna,and herring.

4. Is available as a supplement.

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