Heart Healthy Basics Caroline Bohl MS, RD, CDE

The Food Label Calories per serving How big is a serving ??? Salt = Sodium Total Fat ANDType of fat Dietary Fiber

Sodium Salt = Sodium Salt = Sodium A food with greater than 300 mg/serving is considered a HIGH sodium food A food with greater than 300 mg/serving is considered a HIGH sodium food GOAL : mg/day GOAL : mg/day

Fat Look at TOTAL fat grams, BUT: Look at TOTAL fat grams, BUT: –More importantly, look at what TYPE of fat is in the item  Saturated Fat  Unsaturated Fat  Trans Fat

Saturated Fats Mainly from ANIMAL products Mainly from ANIMAL products Raises “bad” cholesterol Raises “bad” cholesterol

Trans Fats Now on food labels (new in 2006) Now on food labels (new in 2006) Potentially as harmful as saturated fats Potentially as harmful as saturated fats

Unsaturated Fats “Good” fats “Good” fats Will not raise “bad” cholesterol” Will not raise “bad” cholesterol” May raise “good” cholesterol May raise “good” cholesterol

Dietary Fiber May lower cholesterol and blood sugar May lower cholesterol and blood sugar Keeps you “fuller, longer” Keeps you “fuller, longer”

Metabolic Syndrome Abdominal obesity Abdominal obesity Blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol Blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol Elevated blood pressure Elevated blood pressure Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar) Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar) Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood) Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood) Proinflammatory state (e.g., elevated C-reactive protein in the blood) Proinflammatory state (e.g., elevated C-reactive protein in the blood)