# Presentation: 286991

## Eating For a Healthy Heart

## Control of blood fats or lipid levels is a major reason for meal planning

**Notes:**
Lipids refer to fat or cholesterol

## Diabetes increases your risk of developing heart disease

**Fats** contribute to heart disease

## What else can increase risk of heart disease?

- Age
- Family History of Heart Disease
- High Blood Pressure
- Abnormal Blood Lipid Levels
- Diet High in Saturated Fat
- Physical Inactivity
- Weight/ Body Mass Index Above 26
- Smoking
- Stress

## People with diabetes are 2-4 times more likely to have heart and circulation problems

- Normal blood lipid levels and blood pressure can help lower that risk

## Blood lipid goals for those with diabetes

- Cholesterol less than 200mg/dl
- LDL less than 100mg/dl
- HDL greater than 60mg/dl
- Triglycerides less than 150mg/dl

## Blood cholesterol levels are genetically driven and affected by long-term intake of unhealthy fats  

- Triglycerides are elevated by high dietary fat intake and by glucose intolerance

**Notes:**
Cholesterol levels take 3-6 months to change where TG will be affected by yesterdays meals
Aside from heredity and diet, physical activity and weight also affect your lipid levels.

## Four Types of Fats

- Saturated
- Polyunsaturated
- Monounsaturated
- Transfats

## All Fats

- Are high in calories
- Contribute flavor and texture to foods
- Provide a sense of fullness
- Have an insignificant affect on blood glucose levels

## Different people need different amounts of fat depending on their blood lipid goals and their weight

## Once digested, saturated fats and trans fats are packaged by the liver into LDLs.  Saturated and transfats increase blood cholesterol

- The circulating LDLs adhere to sticky places along the walls of blood vessels causing a buildup of plaque.  The plaque can then narrow the blood vessel restricting blood flow to the heart

## Sources of Saturated Fat

- 	Animal Proteins		Cheese
- 	Milk				Butter
- 	Eggs				Ice Cream
- 	Sour Cream
- 	Palm and coconut oil

## Transfats

- Created during the process of turning vegetable oils into solids
- Listed in the ingredients as hydrogenated or partially hydrogenated fat
- Found in baked goods, fast food, convenience foods

## Polyunsaturated Fats

- Do not raise LDL cholesterol, may lower blood cholesterol, may lower HDL cholesterol
- Include heart healthy omega 3s found in fish, flaxseed, and soybean oil
- Sources:
- 			Vegetable oils		Mayonnaise
- 			Salad dressing		Walnuts
- 			Sesame seeds
- 			Soft tub margarine

**Notes:**
Omega 3 fatty acids lower TG

## Monounsaturated Fats

- Lower LDLs and Raise HDLs
- Sources:
- 			Olive oil		Canola oil
- 			Peanut oil		Olives
- 			Avocados		Peanuts
- 			Almonds		Cashews
- 			Pecans		Sesame seeds
- 			Peanut Butter

## HDL cholesterol helps remove cholesterol from the blood

- The higher your HDL levels, the lower your risk of heart disease

**Notes:**
Determined by heredity, can be raised with exercise and the use of monounsaturated fats
High TG levels also tend to lower HDLs

## Cholesterol

- Essential for the body
- The body manufacturers all that it needs
- Found in all foods that come from animals
- 		Meat			Cheese
- 		Egg yolk		Whole or 2% milk
- 		Ice cream
- Recommended daily limit 300mg/day

## The amount and type of fat as well as the amount of cholesterol in your diet affects the cholesterol levels in your blood

- Cholesterol in food may increase the cholesterol in your blood

## Guidelines for limiting fat intake

- Choose poultry, fish and lean meats
- Use skim or low fat milk
- Limit egg yolks
- Limit organ meats
- Limit high fat animal products as in bacon, cheese, butter, hot dogs
- Limit baked goods and snack foods
- Use healthy oils when cooking and in dressings and sauces

## Eat more fruits, vegetables and whole grains

- Choose foods that are baked, broiled or grilled, not fried

**Notes:**
Naturally fat free
If you eat these, you are eating less of fat filled foods

## Many low fat and nonfat foods can be found in the stores

- Read labels carefully; these products may be higher in carbohydrates than the food they replace

**Notes:**
Low fat must have 3 grams or less
Non fat less than 0.5 grams fat

## Also keep in mind

**low fat does not mean low calorie**

## Concerned about triglycerides?

- Replace some carbohydrates with monounsaturated fats to help lower blood glucose levels and triglycerides

## Fiber and Cholesterol

- Fiber is the indigestible part of plant food, providing no calories or blood sugar
- Insoluble fiber found in whole grain, fresh fruits and vegetables, speeds up the passage of food through the digestive system
- Soluble fiber found in beans, legumes, fresh fruits and vegetables, speeds up the passage of food through the digestive system
- Fiber has been found to lower blood cholesterol levels

**Notes:**
Remember it improves glycemic control as well

## 25-35 grams of fiber every day is recommended

## High Blood Pressure Has Significant Health Consequences

- Blood Pressure Goal:
- Less Than 130/80

## What can you do to lower blood pressure?

- A diet high in fruits, vegetables and whole grains
- Supplement omega 3 fatty acids if you do not eat fish at least twice a week
- Exercise
- Reducing dietary sodium

**Notes:**
Naturally occuring sodium in food and water easily meets the daily need of 500mg/day about 1⁄4 tsp

## Reduce your sodium intake by eating less of

- Canned vegetables
- Canned soups
- Deli meats
- Pickles
- Olives
- Table salt
- Convenience foods

- Cheese
- Soda
- Convenience foods
- Restaurant food
- Chips
- Salted pretzels
- Popcorn

## To reduce sodium intake you can eat smaller portions of high salt foods, eat them less often, or substitute other foods

## Remember!

- Small changes can make a big difference

**Notes:**
No one expects change overnight, choose two or three things you can work on at a time
You may find your success or the ease of making the changes encourages you to do more

## Nutrisense Inc.Amy Shapiro R.D., C.D.N.

- 373 Route 111
- Smithtown New York 11787
- (631) 979-6699