Eating For a Healthy Heart

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

Diabetes increases your risk of developing heart disease Fats contribute to heart disease

What else can increase risk of heart disease? Age Age Family History of Heart Disease Family History of Heart Disease High Blood Pressure High Blood Pressure Abnormal Blood Lipid Levels Abnormal Blood Lipid Levels Diet High in Saturated Fat Diet High in Saturated Fat Physical Inactivity Physical Inactivity Weight/ Body Mass Index Above 26 Weight/ Body Mass Index Above 26 Smoking Smoking Stress 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 Cholesterol less than 200mg/dl LDL less than 100mg/dl LDL less than 100mg/dl HDL greater than 60mg/dl HDL greater than 60mg/dl Triglycerides less than 150mg/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

Four Types of Fats Saturated Saturated Polyunsaturated Polyunsaturated Monounsaturated Monounsaturated Transfats Transfats

All Fats Are high in calories Are high in calories Contribute flavor and texture to foods Contribute flavor and texture to foods Provide a sense of fullness Provide a sense of fullness Have an insignificant affect on blood glucose levels 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 ProteinsCheese MilkButter EggsIce Cream Sour Cream Palm and coconut oil

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

Polyunsaturated Fats Do not raise LDL cholesterol, may lower blood cholesterol, may lower HDL cholesterol 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 Include heart healthy omega 3s found in fish, flaxseed, and soybean oil Sources: Sources: Vegetable oilsMayonnaise Salad dressingWalnuts Sesame seeds Soft tub margarine

Monounsaturated Fats Lower LDLs and Raise HDLs Lower LDLs and Raise HDLs Sources: Sources: Olive oilCanola oil Peanut oilOlives AvocadosPeanuts AlmondsCashews PecansSesame seeds Peanut Butter

HDL cholesterol helps remove cholesterol from the blood The higher your HDL levels, the lower your risk of heart disease

Cholesterol Essential for the body Essential for the body The body manufacturers all that it needs The body manufacturers all that it needs Found in all foods that come from animals Found in all foods that come from animals MeatCheese Egg yolkWhole 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 Choose poultry, fish and lean meats Use skim or low fat milk Use skim or low fat milk Limit egg yolks Limit egg yolks Limit organ meats Limit organ meats Limit high fat animal products as in bacon, cheese, butter, hot dogs Limit high fat animal products as in bacon, cheese, butter, hot dogs Limit baked goods and snack foods Limit baked goods and snack foods Use healthy oils when cooking and in dressings and sauces 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

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

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 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 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 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 Fiber has been found to lower blood cholesterol levels

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 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 Supplement omega 3 fatty acids if you do not eat fish at least twice a week Exercise Exercise Reducing dietary sodium Reducing dietary sodium

Reduce your sodium intake by eating less of Canned vegetables Canned vegetables Canned soups Canned soups Deli meats Deli meats Pickles Pickles Olives Olives Table salt Table salt Convenience foods 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