Recipe for a Healthier Heart - PowerPoint Presentation

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Recipe for a Healthier Heart

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www.CommonHealth.virginia.gov

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Simple Ingredients for Heart Healthy Living

Eat a Heart Healthy Diet

Move More Stress LessSlide3

Key Ingredients for A Heart Healthy Diet

Portions – how much is important

Healthy Fats – look to the seaFruits & Veggies –antioxidants are protectiveBeans, beans - good for the heart….Whole Grains- help lower cholesterolWatch the Sodium – keep BP in check Slide4

Lending a Hand for Portion Control

Use your hand as a guide for portion sizes. A serving of meat or fish fits in the palm of your hand. A serving of fresh fruit is about the size of your fist. A serving of vegetables, rice, or pasta should fit in your cupped hand.Slide5

Replace Bad Fats with Good Fats

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your cholesterol is the type of fats you eat—not your dietary cholesterol. The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.Slide6
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Replace Bad Fats …

Trans fats and Saturated Fats have a negative effect on cholesterol.

Limit these:Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough and mixesPackaged snack foods (crackers, microwave popcorn, chips)Stick margarine/Vegetable shorteningFried foods (French fries, fried chicken, breaded fish, hard taco shells)Candy barsHigh-fat cuts of meat (beef, lamb, pork)Chicken with the skinWhole-fat dairy products (milk and cream)Butter

CheeseIce creamSlide8

….. with Good Fats.

Monounsaturated and polyunsaturated which are good for your

heart, your cholesterol, and your overall health. Try these tips:Cook with olive oil.  For baking, try canola or vegetable oil.Reach for the nuts and seeds.  They are great for snacks and you can also add them to vegetable dishes or use them instead of breadcrumbs on chicken or fish. Don’t forget about peanut butter!Snack on olives and avocados. Both are high in healthy monounsaturated fats. Try them plain or make a tapenade or guacamole for dipping.Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaging trans fat oils. Create your own healthy dressings with olive oil, flaxseed oil, or sesame oil. Eat more fish. But don’t bread it and throw it into the fryer, it will lose its healthful benefits. Slide9

Omega-3s

Super Fats for the Heart

Omega 3 Fatty Acids are a type of polyunsaturated fats that promotes heart health byReducing inflammation in blood vessels and elsewhere.Lowering triglycerides, a type of blood fat.Reducing incidence of abnormal heart rhythms.Lowering bad cholesterol.Slide10

Great sources of Omega 3 Fatty Acids

Go for fatty fish, such as salmon, herring, albacore tuna, trout, sardines and anchovies. Two servings a week is ideal.

Choose wild-caught, not farm raised – farms feed fish corn.Don't use the deep fryer - you'll negate the health benefits.Slide11

Don’t eat fish?

Reach for walnuts, broccoli, and edamame (green soy beans) Slide12

Load up on Fruits and Vegetables

5-9 servings a day to lower cholesterol and blood pressure

Keep them washed and cut in the refrigerator.Choose recipes with fruit and vegetables as the main ingredient like salads with fruit, stir- fry or smoothies.Frozen or canned are fine if fresh isn’t available.Slide13

What’s a Legume?

Beans, peas and lentils are a good source of protein that are low fat and may reduce your cholesterol.Try beans in salads, burgers, soups, stews, or as a side dish.

Tofu is an excellent source of protein.Slide14

Start With Whole Grains

A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex help reduce LDL "bad" cholesterol.

Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour and pasta.Slide15

Need A Snack? Go Nuts!Slide16

Reduce Sodium for Heart Health

Most of the salt you eat comes from canned or processed foods like soups and frozen dinners and condiments.

Eating fresh foods seasoned with herbs and spices is best. Low-salt items to chooseHerbs and spices for flavor without adding saltReduced-salt canned soups, prepared meals and condiments High-salt items to avoidTable salt (Sea salt is the same nutritionally) Canned soups and prepared foods, such as frozen dinners Tomato and vegetable juice Soy sauceProcessed cheesesSlide17

Put a Healthy Eating Plan into Action

Plan ahead and create daily menus using these strategies

:Emphasize healthy fats, vegetables, fruits, nuts and whole grains. Choose lean protein sources. Limit high-fat and salty foods. Watch your portion sizes.Add variety. Slide18

Move more for a Healthy Heart

30 minutes of physical activity, such as walking, on most days lowers risk of heart disease, stroke, helps you lose weight, and keeps bones strong.

You don't have to exercise for 30 minutes straight -- you can break it up into 10-minute increments.Slide19

Stop making exercise so hard….

If you're not used to exercising -- or hate the thought of going to a gym -- just go for a walk. It's easy, healthy, and all you need is a good pair of shoes. If you're just starting out, try a 10-minute walk and gradually build up from there.

Visit www.CommonHealth.virginia.gov for a simple beginning walking program.Any kind of cardiovascular activity counts -- gardening, dancing, or taking the stairs instead of the elevator. Even housework can qualify as exercise.Slide20

Don’t Stress Out

Chronic stress can raise blood pressure and research shows that stress might directly increase cholesterol levels.

Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take deep, refreshing breaths. It's a simple stress-buster you can do anywhere.Slide21

Follow Your Doctor's Advice

Managing your heart health is a lifelong process. See your doctor regularly to keep tabs on your health. Follow your doctor's recommendations on diet, exercise, and medication. Working together, you and your doctor can lower your cholesterol levels and keep your heart going strong.Slide22

Questions?Slide23

Visit www.commonhealth.virginia.gov