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Heart Healthy Holidays

Heart Healthy Holidays. By: Colleen Shank Sodexo Dietetic Intern. What will be covered today…. Heart Healthy Diet Lower Cholesterol Fat Sodium Higher Fiber Holiday favorites and alternatives. Heart Healthy Diet. Why is a heart healthy diet important for you?

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Heart Healthy Holidays

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  1. Heart Healthy Holidays By: Colleen Shank Sodexo Dietetic Intern

  2. What will be covered today… • Heart Healthy Diet • Lower • Cholesterol • Fat • Sodium • Higher • Fiber • Holiday favorites and alternatives

  3. Heart Healthy Diet • Why is a heart healthy diet important for you? • Congestive heart failure • Hypertension • Fluid build up (edema) • High cholesterol

  4. Fat (Saturated and Trans fats) • Foods that have a lot of trans and saturated fats are… • Fatty meat • Skin on meat • Whole milk • Cream • Butter • Shortening

  5. Fat (Saturated and Trans fats) • Tips to reduce saturated and trans fats in your daily diet • Choose lean cuts of meat • Take the skin off of the meat • Try low-fat milk • Other Low-fat dairy

  6. Cholesterol • What is cholesterol and why should I limit it in my diet? • Some terms you may have heard before… • Total cholesterol • HDL (Healthy cholesterol) • LDL (Lousy cholesterol)

  7. Cholesterol • What foods have a lot of cholesterol? • Eggs (1 egg yolk =212mg) • Fatty meat • Certain dairy products • Examples… • Certain seafood items • Examples…

  8. Cholesterol • General Rule: limit cholesterol to less than 200mg per day • *Tip for the holidays* • Instead of reaching for the regular butter try whipped butter to add to your foods

  9. Sodium • Why should I limit sodium in my diet? • Health effects: • Hypertension • Fluid build up • Congestive heart failure

  10. Sodium • Many foods contain sodium • Canned foods • Frozen foods • Snack foods • Packaged foods • Meats • Cheeses • Sauces and condiments

  11. Sodium • How much is too much? • 140mg or less per serving • Less than 2,000mg per day • ¼ teaspoon of salt has 600mg of sodium!

  12. Sodium • Tips to reduce sodium in your daily diet • Remove the salt shaker from the table! • Do you remember how much sodium is in ¼ tsp.? • Try some of these to flavor your food instead • Mrs. Dash seasonings • Onions • Garlic

  13. Sodium • Read labels to see if salt is an ingredient • Look for these words on packaging • “Low sodium” • “Reduced sodium” • “No salt added” or “Unsalted” • *Heart healthy* • 140 mg or less per serving

  14. Fiber • What is it and why is it important? • Benefits • Helps relieve constipation • Are there any Heart healthy benefits? • Cholesterol • Can it help diabetics?

  15. Fiber • What foods can help me get more fiber in my diet? • Fruits • Vegetables • Whole grains

  16. Healthy Holidays! Beverages If you’re going to have eggnog just make sure to look at the label! Try cutting back on the amount you have now that you know the nutritional info.

  17. Healthy Holidays! Appetizers/Snacks

  18. Healthy Holidays! Main dishes and sides Turkey breast roasted with skin 4oz 8g fat 83mg cholesterol Turkey breast roasted without skin 4oz 4g fat 77mg cholesterol Ham boneless extra lean roasted 3oz 123 calories 5g fat 45mg cholesterol 1023mg sodium

  19. Healthy Holidays! *Heart healthy tip* Try seasoning your fresh green beans with low-sodium seasonings such as Mrs. Dash. Also try adding garlic, onions, pepper, etc.

  20. Healthy Holidays! • Gravy can be very high in sodium • Try choosing a low-sodium gravy if you’re buying canned gravy • If you’re making gravy try adding things like garlic, onion, pepper, and other low-sodium spices rather than adding salt

  21. Healthy Holidays!

  22. Healthy Holidays! • Although many of you may be visiting your families for the holidays you can always try to find out ahead of time what will be served. Let your family members know some of the new things you’ve learned about heart health. Share a heart healthy holiday season with your families!

  23. Sources Brown, Gretchen. "Apple Pie Parfaits." My Recipes. OxmoorHouse Healthy Eating Collection, n.d. Web. 28 Nov 2013. <http://www.myrecipes.com/recipe/apple- pie-parfaits-10000001935313/>. "Classic Green Bean Casserole." Campbell's Kitchen. Campbell's. Web. 29 Nov 2013. <http://www.campbellskitchen.com/recipes /classic-green-bean-casserole-24099>. "Chocolate Decadence." EatingWell.com. EatingWell, n.d. Web. 29 Nov 2013. <http://www.eatingwell.com/recipes/chocol ate_decadence.html>. Nolan, Karen , and Jo-Ann Heslin. The Complete Food Counter. 4th Edition. New York: Pocket Books, 2012. Print.

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