Know Your Heart Online Workshop

1. Know Your Heart Online Workshop Feeding a Smart Heart

2. Know Your Heart Online Workshop: Feeding a Smart Heart • Introduction • This online learning experience is designed to provide you with information on ways to eat healthy in order to reduce your risk for heart disease. • Please take a moment to view our other Know Your Heart Online Workshops for additional information about ways to improve your heart health. • Delnor Hospital also offers free Know Your Heart risk assessments and workshops. Current program listings are available at www.delnor.com (click on Register for Classes and Events)

3. What You Eat Can Make a Difference • You can choose foods that can help change your lipid profile and offer additional protection against heart disease. Some ways to eat healthier are to: • Incorporate healthier fats into your diet; Eat a healthier diet with more plant-based choices. • Decrease your intake of saturated fats (animal fats) by ensuring that less than 7% of your days total calories come from saturated fat. • Eat less than 200 milligrams of dietary cholesterol per day. • Limit your sodium intake to 2400 milligrams per day. • Consume just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level; the number of calories you should consume is based on gender, height, weight, and activity level.

4. A Healthy Choice: More Plant-Based Foods With Fiber • Fiber is the structural part of foods that the body cannot digest. They block the absorption of cholesterol from the digestive tract, which helps to lower LDL Cholesterol levels. • You should eat 4-8 servings of vegetables per day (1 serving of vegetables is ½ cup cooked or 1 cup raw). Fresh or frozen vegetables have the most nutrition and you should try to get one dark leafy green vegetable and one orange vegetable each day to optimize your vitamin intake. • You should eat at least 3 servings of whole grains per day, and eat legumes at least 2 times per week.

5. A Healthy Choice: More Plant-Based Foods With Fiber • Try for 2-4 servings of fruits per day (1 serving is one small piece of fruit, ½ cup of cut up fruit, or 1 cup of berries). You should aim for one fruit high in vitamin C each day, such as an orange or grapefruit. • The body also needs adequate water as you increase your fiber intake to prevent constipation • When increasing the amount of fiber in your diet, start slowly….too much fiber at a rapid rate can cause gas, bloating, cramps and diarrhea.

6. Low-Fat Dairy • Choose fat-free or low-fat milk, yogurt and other milk products more often. • You can use plain yogurt as a base for dips or on baked potatoes rather than sour cream, which is higher in fat. • Try to watch the amount of cheese you consume and try to eat the lower-fat versions. • You can also use evaporated skim milk to replace cream in coffee and other recipes.

7. Protein • Protein is needed by our muscles, organs, skin and hair. Protein is also needed by our bodies to help fight illness and disease. • Lean meat can provide a low-fat source of protein in your diet. Examples include: • White meat, skinless chicken and turkey • Lean pork, such as tenderloin • Lean beef, such as flank steak or tenderloin • Try to limit your beef intake to once per week, choosing leaner cuts such as tenderloin, sirloin, round steak, or 90-95% lean ground beef. • Dried beans and other legumes are also a rich source of protein, low in fat and high in soluble fiber which can lower cholesterol. • Select fish with higher omega-3 fats such as salmon, trout, tuna or herring.

8. Healthy Fats in the Diet • Some fats are essential for good health. • Healthy fats such as monounsaturated and polyunsaturated fats should be used more often than saturated fats. Examples of healthy fats are found in: • Olive Oil • Seeds • Fish with higher levels of Omega-3 Fatty Acids • Avocado • Nuts

9. Unhealthy Fats in the Diet • A diet high in saturated fat can lead to elevated cholesterol levels. Saturated fats include those from animal fats, coconut oil, palm oil, palm kernel oil, and cocoa butter. • Hydrogenated fat or “Trans Fat” is fat that is transformed into a saturated fat through a chemical process. Examples of these fats include margarine and shortening.

10. PortionControl • It’s not just what you eat but how much you eat. Eating just 19 extra calories per day can lead to a 2 pound weight gain per year! • Here are some examples of portion sizes: • 1 medium apple or orange = baseball • ½ cup of raisins = large egg • 1 cup of vegetables = baseball • 1 small baked potato = computer mouse • 1 bagel = hockey puck • 1 pancake or waffle = a music CD • 3 ounces of cooked meat, poultry or fish = a deck of cards • 2 tablespoons of peanut butter = a golf ball • 1 ounce of cheese = a pair of dice

11. Reading Labels • Nutrition labels contain valuable information, including calories, carbohydrate, protein, fat and sodium levels. • You need to think about what else you will be eating that day to ensure a balanced diet. • Be sure to look at the size of the serving and your portion.

12. Shake the Salt Habit • Sodium acts like a sponge to keep extra fluid in the body. • Too much sodium creates more work for the heart. • Sodium is not Salt! Table salt contains 40% sodium. • Your body only needs about 0.5 grams of salt (or 200 mg of sodium) per day. • The desire for salt in foods is an acquired taste. • To tame your taste buds for salt: • Buy fresh foods. • Use “low-sodium” or “no added salt” foods. • Do not add salt when cooking. • Choose frozen meals with less than 600 mg of sodium per serving. • Use herbs and spices as salt alternatives.

13. The Heart-Healthy Grocery Cart • You can shop healthy! Here are some tips to follow: • Use a list and stick to it! • Shop the perimeter of the store, more pre-packaged and unhealthy items are located in the center of the store. • Choose more “whole” or unprocessed foods. • Look for healthier choices by comparing nutrition labels of similar products.

14. Making a Good Recipe Better • You can often easily modify a favorite recipe to make it healthier. • You can look at reducing the fat, salt, sugar and increasing the fiber by using substitutes that still offer flavor . • Here is a link to a resource guide to recipe substitution ideas.

15. Restaurant Eating Tips • You can still go out and enjoy a nice meal in a restaurant while watching what you eat. • Be sure to watch portions - you can even share meals or take some home! • Avoid foods described as fried, crisp, creamy or any entrees with sauces. • Watch added condiments such as cheese, sour cream and dressings. • Ask how food is prepared and do not be afraid to specify what you would like .

16. 10 Tips for a Healthy Heart • Lighten up: losing even a few extra pounds will help to unburden your heart. • Be fat-savvy: trim saturated fat and cholesterol by choosing lean meats, skinless poultry, and low-fat or fat-free milk products. Look for foods with little or no trans fat. • Slash sodium: look for reduced-salt or no-added-salt versions of canned soups, vegetables and prepared foods. • Load up on produce: enjoy colorful fruits and vegetables. Their fiber, vitamins and minerals are great for your heart and blood pressure. • Go for whole grains: eat at least 3 ounces daily of whole grain foods such as whole grain cereals, whole wheat bread and pasta, and brown rice.

17. 10 Tips for a Healthy Heart • Get hooked on fish: eat omega-3-rich fish such as salmon, tuna, trout and herring 2 to 3 times each week. • Go a little nuts: choose modest portions of foods with unsaturated fats such as vegetable oils, nuts and seeds. • Focus on fiber: the fiber in oatmeal, barley, fruits, vegetables – and yes, beans- is good for your heart. • Be label conscious: the Nutrition Facts label can help you manage calories, fiber, fat, cholesterol, sodium and other nutrients in the foods you eat. • Move to the beat: get at least 30 minutes of moderate physical activity each day. Time strapped? Do 10 minutes at a time. Try brisk walking, jogging, dancing, biking or gardening.

18. Know Your Heart Online Workshop • Thank you for participating in this online workshop! • Visit us at www.delnor.com to learn about our other programs, including our free Know Your Heart Risk Assessments and Workshops. • Questions? Call us at 630-208-3999