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boo_bear_esra 03-23-2012 06:56 PM

Heart Healthy Eating Guide
Do not wait until it is too late
Heart disease is referred to as the silent killer, because it is the number one cause of death in the world and can often strike with little or no symptoms.

Did you know:
Heart disease is the leading cause of death, killing 3 in every 10 people in the world
Heart disease kills six times as many women as breast cancer, yet most women are more worried about breast cancer than heart disease

Good news
Approximately 80% or more of all heart disease is preventable!

Risk factors
Risk factors you can not control:
o Menage 45 or older
o Womenage 55 or older
Family history

Risk factors you can control:
Poor diet
Physical inactivity
High cholesterol
High triglycerides
High blood pressure
High blood sugar or diabetes
Excessive alcohol

Total cholesterol
This is the total amount of cholesterol in your blood. The higher the number, the more likely it is affecting your health.

High-density lipoprotein (HDL)
This is called good cholesterol, because it carries excess cholesterol out of the blood and away from the heart.

Low-density lipoprotein (LDL)
This is called bad cholesterol, because it can stick to vessel walls, reducing or blocking
blood flow.

This is another type of fat in your blood. Your body uses alcohol, extra calories, or sugar to produce this type of fat.

What can you do?
Step 1: Limit your trans fat and saturated fat intake

Trans fat: This man-made fat helps to increase the shelf life of foods. Trans fat increases your LDL (bad) cholesterol and decreases your HDL (good) cholesterol. Trans fat (also known as partially hydrogenated oils) are listed as an ingredient on food labels. If possible, avoid all trans fats.

Saturated fat: Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Saturated fats increase the level of total cholesterol and LDL (bad) cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke.

Saturated fat raises your LDL cholesterol level more than anything else you eat. It is found in:
Fatty cuts of meat
Poultry with skin
Whole-milk dairy products
Tropical oils, such as coconut, palm kernel, and palm oils
Fried foods
Lard and cream
Many snacks and sweets[/COLOR]

Tips to decrease saturated fat:

Instead of
Red meats, especially high-fat cuts and organ meats
Regular ground beef
Whole eggs with yolks
Whole milk
Packaged oatmeal, flavored with sugar and salt
Potato chips and dip

White-meat chicken and turkey without the skin
92% lean ground beef
Egg whites or egg substitutes
Fat-free or low-fat milk and dairy products
Whole-grain oatmeal, flavored with fresh fruit
Fresh fruit and vegetables with low-fat dressing or hummus
Reduced-fat varieties or substitutes
(Look for the words lite or fat free)

Step 2: Opt for healthy fats

[COLOR="rgb(47, 79, 79)"]By replacing saturated fats with monounsaturated fat you can lower your LDL cholesterol and increase your HDL cholesterol. Olive oil and canola oil have a high percentage of monounsaturated fat. But remember that just 1 tablespoon of oil contains approximately 14 grams (g) of fat and 120 calories; so, although it is the healthier fat, you still need to use it in small amounts. [/COLOR]

Other foods rich in monounsaturated fats are:
[COLOR="rgb(47, 79, 79)"] Olives
Peanut butter
Many nuts and seeds
[COLOR="rgb(47, 79, 79)"]Omega-3 fatty acids: Omega-3 fatty acids are another type of healthy fat (polyunsaturated). Omega-3 fatty acids benefit the heart of healthy people, those at high risk, and those who have heart disease. The American Heart Association recommends eating a variety of fish (preferably fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least twice a week. Other foods rich in omega-3 fatty acids include:[/COLOR]

[COLOR="rgb(47, 79, 79)"] Flaxseed, canola, and soybean oils

Step 3: Eat enough fiber

[COLOR="rgb(47, 79, 79)"]Eat beans, whole-grain cereals, and oatmeal, and aim for five servings of fruits and vegetables/day. Anything with 5 g of fiber or more is a high source of fiber. Fiber is good for the whole family. The average American adult consumes 10 g of dietary fiber/day. However, it is recommended that adults consume 25-35 g of fiber/day for optimal health! Recommendations for children older than 3 years of age is to consume their age plus 5 g of dietary fiber/day. [/COLOR]

Step 4: Practice weight management:

[COLOR="rgb(47, 79, 79)"]Control the calories you consume to take action in managing your weight. It takes 3500 calories to equal 1 pound (lb) of body fat. Cutting back just 500 calories/day can promote a 1 lb weight loss/week. What does 500 calories look like? A 20-fluid-ounce (fl oz) bottle of regular cola plus one regular-sized candy bar equals approximately 500 calories. If you are overweight, just losing 5%-10% of your weight can significantly reduce your blood cholesterol![/COLOR]

Step 5: Exercise regularly

[COLOR="rgb(47, 79, 79)"]Regular exercise can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Aim for 30 minutes of activity or more on most days of the week. Three 10-minute bouts of exercise are just as effective as one 30-minute session.[/COLOR]

Step 6: Live a healthy lifestyle

[COLOR="rgb(47, 79, 79)"]Manage stress, do not smoke, do not drink excess alcohol, and pay attention to food labels using the guide.[/COLOR]

Make better choices

[COLOR="rgb(47, 79, 79)"]When shopping, compare food labels, and pick foods low in saturated and trans fats, whenever possible. When eating out, ask your server for low-fat or heart-healthy options. Take the steps instead of the elevator, and park farther away on purpose to get extra activity.
What is your number?

Total Cholesterol
[COLOR="rgb(47, 79, 79)"]<200 mg/dL
200-239 mg/dL
240 mg/dL and above[/COLOR]

[COLOR="rgb(139, 0, 0)"]LDL Cholesterol Levels[/COLOR]
<100 mg/dL
[COLOR="rgb(47, 79, 79)"]100-129 mg/dL
130-159 mg/dL
160-189 mg/dL
190 mg/dL and above[/COLOR]

[COLOR="rgb(139, 0, 0)"]HDL Cholesterol Levels[/COLOR]
[COLOR="rgb(47, 79, 79)"]Men under 40 mg/dL
Women under 50 mg/dL
Men under 40 mg/dL
Women under 50 mg/dL
60 mg/dL or higher[/COLOR]

[COLOR="rgb(139, 0, 0)"]Triglycerides[/COLOR]
[COLOR="rgb(47, 79, 79)"]<150 mg/dL
150-199 mg/dL
200 mg/dL or higher
[COLOR="rgb(139, 0, 0)"]Glucose (fasting)[/COLOR]
[COLOR="rgb(47, 79, 79)"]<100 mg/dL
100-125 mg/dL
126 mg/dL or higher[/COLOR]

Blood Pressure

[COLOR="rgb(47, 79, 79)"]<120/<80

[COLOR="rgb(47, 79, 79)"]Desirable
Borderline high

L Stands for Lousy (not good)
[COLOR="rgb(47, 79, 79)"]Desirable
Borderline high
Very high[/COLOR]

H Stands for Healthy
[COLOR="rgb(47, 79, 79)"]Increases CAD risk
Protects you from CAD[/COLOR]

[COLOR="rgb(47, 79, 79)"]Borderline high

[COLOR="rgb(47, 79, 79)"]Prediabetes

[COLOR="rgb(47, 79, 79)"]Prehypertension
Stage 1 hypertension
Stage 2 hypertension
Severe hypertension
<=less than, >=greater than, CAD=coronary artery disease,
dL=deciliter, mL=milliliter

Heart healthy eating

Nutrient Recommended Daily Intake

Total fat 30% or less of total calories
Saturated fat Less than 10% of total calories
Trans fat 2 g or less
Mono fat Up to 15% of total calories
Cholesterol Less than 300 mg/day
Sodium 2400 mg or less/day
Fiber 25-35 g/day

Tips and motivational advice

Everything comes too late for those who only wait.Elbert Hubbard
Take care of your body. Its the only place you have to live.Jim Rohn
The difference between try and triumph is just a little umph!Marvin Phillips
If it is to be, it is up to me.William Johnson
A journey of a thousand miles begins with a single step.Lao-tzu
Instead of giving yourself reasons why you cant, give yourself reasons why you can!

+4. 06:42 PM.

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