HEART HEALTHY EATING

1. HEART HEALTHY EATING Presented By: Sandra Brenner, PhD, RD, CDE

2. WE ALL KNOW THE BASICS Dietary fat modification Increased fiber intake Less sodium intake Much less simple sugar and fructose Adequate exercise Healthy weight Good meal spacing

3. We have heard a lot about cholesterol but- INFLAMmATION IS THE NAME OF THE GAME!

4. Fat is??? • A highly concentrated source of energy made from excess carbohydrate and protein in both plants and animals • A compound that floats on water • A compound that does not like water • Not necessarily bad

5. Fat • Tastes really good, and makes other things taste good. • Is hard to digest and takes a long time to process, so makes us feel full a long time • Generally comes in a form called TRIGLYCERIDES

6. Triglycerides • Made up of three fatty acids on a “hanger” • There are many types of fatty acids but 90% of foods fats contain only four fatty acids. • Some of these fatty acids are like vitamins and make up necessary structures in our bodies • Others have a bad habit of clogging arteries

7. Saturated Fats • Fatty acids we should try to limit or avoid • Solid at room temperature • Have a long shelf-life---lasts a long time in our bodies and in our foods • Generally found in fats of red meat animals

8. Red Meat • Any animal that walks on four legs on planet Earth • Limit to only lean cuts prepared with out added fat • Limit to three – 3-4 ounce servings per week • Butterfat comes from four legged animals, treat cheese with real respect.

9. PROCESSED MEATS THE REAL PROBLEM Most recent research shows it is the processed meats, not the meat source So the words bacon and sausage are the problem- not pork or turkey

10. Cooking oils • Cooking oils are modern foods. It requires a lot of chemistry to extract oil from corn, soybeans or cotton seeds. These refined oils were not available to your ancestors. • Although “natural” oils, we eat them in mass quantities unheard of by our ancestors

11. Cooking Oils • All food fats are broken down and the natural structure is destroyed by heat, especially high and prolonged heating • Oil that has been in a deep-fat fryer even for a short period of time breaks down and is like dragging slug through the veins • AVOID DEEP FAT FRIED FOODS

12. Hydrogenated Oils • Contain trans fats • Accidents that happen when making refined food oils into solid fats such as margarine or shortening • Listed on the label • Avoid them • Choose trans free margarines – Yes they do cost a little more

13. Monounsaturated oils • Contain large amounts of one of the big four fatty acids that don’t clog arteries, in fact may actually help • Olive oil • Canola oil • Peanut oil • Most tree nuts • Heat still destroys this stuff also

14. Omega 3 fatty acids • Some fatty acids are used as building blocks of hormones, tissues etc. • They come in two types – Omega 6 and Omega 3

15. Omega 6 fatty acids are found in large amounts in cooking oils such as soybean, corn, cotton seed. We get LOTS of them in our modern diet • Omega 3 fatty acids are found in fish oils, flax seed, English walnuts, some in canola and olive oils. We don’t always get enough

16. The secret is to eat much less refined oils such as fried foods, high fat salad dressing etc. • Eat fish at least three times per week • Add flax or ground flax to diet • Check with MD about fish oil supplement or flax seed supplement

17. Cholesterol • Hard working lipid made by most cells in your body. • Precursor of steroid hormones including sex hormones and vit. D. • Necessary for the tubes nerves run through. • A major part of bile and triglyceride and fat soluble molecule transport.

18. Cholesterol is only found in animal fats, never from plants. • Limiting intake may be helpful for cardiac patients. • Concentrated in eggs, butterfat, red meat fat, organ meats such as liver and kidney.

19. Sodium Restriction • Generally limited to 2000 mg or less • This is often called a 2 gm sodium diet • This is a very restrictive diet

20. Food from the ground rarely has any sodium, fresh meats have some, but very little compared to processed meats.

21. Sodium isn’t just Salt • Sodium comes in many food additives besides salt and can hide in many foods that don’t seem “salty” • Baking Powder’s main Ingredient is baking soda.

23. Beef? • 4 oz. ground beef patty 87 mg • 4 oz. fast food hamburger 763 mg • 3 oz. corned beef 802 mg • 2 all beef franks 1000 mg • 3 oz. bologna 1107 mg • 3 oz. sirloin steak 53 mg

24. Condiments • 1 tsp lite salt 1100 mg • 1 Bouillon cube 1000 mg • 1 tsp margarine 50 mg • 1 T ketchup 156 mg • 1T Mustard 129 mg • 1 Dill Pickle 928 mg • 1T sour cream 8 mg • 1T A1 Steak Sauce 270 mg

25. Sodium in Pork Products • 3 oz. pork chop 120 mg • 3 oz. fresh pork roast 60 mg • 3 oz. sausage pattie 1530 mg • 3 oz. canned ham 900 mg • 3 oz. country ham 2000 mg • 3 sl. Bacon 228 mg

26. Miscellaneous • 2 shortbread cookies 300 mg • 1 sl apple pie 476 mg • 1 cup veg juice 882 mg • 1 cup buttermilk 257 mg • 1 cup milk 122 mg • 1tsp parmesan cheese 38 mg • 1cup frozen mixed veg 64 mg • 1cup canned mixed veg 243 mg • 1cup tomato sauce 1482 mg

27. Soups • 1 cn condensed mush. Soup 2324 mg • ½ cup chicken noodle soup 890mg • 1cup Campbells new soup 660mg • 1T Bac-O-Bits 473 mg • 1cup packaged mac&cheese 1200 mg • 3 pancakes 890 mg • 1 oz American cheese 644 mg

28. Chicken and Fish • 3 oz baked salmon 55 mg • 3 oz canned tuna 458 mg • 3 oz smoked salmon 1700 mg • 3 oz chicken breast 64 mg • 2.5 oz chicken leg, fried 194 mg • 2 chicken franks 1260mg • 2.3 oz chicken McNuggets 447 mg

29. Breads and Cereals • 1 c cooked oatmeal 2 mg • 1 pkj Quaker plain oatmeal 80 mg • 1 pkj Q. maple & b sugar oatmeal 290 mg • 1 sl wheat bread 106 mg • 1 bagel 245 mg • 1 English muffin 378 mg • 1 fast food biscuit 840 mg • 8 cracker squares 480 mg • 8 cracker squares, unsalted tops 2 mg

30. fiber Talking Points The Two Types • Soluble fiber can blend with water to form a gel. Soluble fiber can help to slow digestion and make you feel full. It can be found in foods such as peas, beans, barley, oats, and apples. • Insoluble fiber adds bulk to the stool, helping foods pass through the stomach and intestines. It can be found in foods such as whole wheat, green beans, leafy greens, and fruit and vegetable skins.

31. Insoluble Fiber • Is the most common form of fiber. • Found in the bran, and outer structure of plants. • Found in grains, legumes and fruits and vegetables

32. How much fiber? • Women – 25 to 30 grams per day • Men – 30-35 grams per day

33. How To Increase The Amount Of Fiber In YourDiet • Whole Grains • Contains all three parts of the grain • Whole grain should be first ingredient on the label • At least 2 gm of fiber per serving of bread • At least 5 gm per serving of cereal

34. Whole Grains Only!!! • Adds fiber • Trace Minerals • Better vitamin profile • Slower to digest • Way more available now! • Try New Whole Food Products

35. Legumes • Excellent source of vitamins, minerals and protein. • High in both soluble and insoluble fibers • Economical – versatile

36. Fruits and Vegetables • Eat 1 ½ Cups of Fruit Daily • Eat 2 ½ Cups of Vegetables Daily • Nuts and Seeds are a good source of fiber and other goodies, they also have a lot of calories

37. Strong Evidence of Benefit • Fortified margarines (plant sterols) • Psyllium (soluble fiber) • Whole oat products (B-glucan) • Fatty fish (omega 3 fatty acids) • Soy (protein) • Grape Juice or Red Wine (Resveratrol)

38. Moderate Evidence of Benefit • Cranberry Juice (proanthocanidins) • Eggs with Omega 3 fatty acids • Green tea/ Black tea (Catechins/Polyphenols) • Tomatoes and processed tomato products (lycopene) • Fermented Dairy Products (probiotics) • Tree nuts (Monunsaturated fatty acids, Vit.E)

39. Eat More Of: • Vegetables • Dark green, orange • Beans and peas – ½ cup daily • Fruits • Red, purple or blue daily • Avoid juice, eat fruit • Dairy • Three fat free serving daily

40. Stay Away From!!! • Salt • Fried foods • Sugared beverages • Processed meats • Refined starches • Too much candy and sweets • Butter, margarine, gravy

41. Questions?