Keep Your Heart Healthy
Keep your heart and blood vessels healthy
These are to:
Reach and stay at a healthy weight
Choose foods that are:
– High in fiber, water, vitamins, minerals, and protein
– certain fibers like oatmeal help reduce LDL (bad) cholesterol
Be active for at least 150 minutes a week, at a moderate pace or more
Avoid sitting still for long periods of time. Take a 2-minute fitness break every 30 minutes.
If you smoke, quit.
Work with your healthcare provider to manage risk factors for heart disease and stroke
– Aim to keep your blood lipids [LDL (bad) & HDL (good) cholesterol and triglycerides] in good range
A heart-healthy lifestyle is your best defense against both heart disease and diabetes.
A Word About Fats:
Look at nutrition labels to know the type and amount of fat in the foods you are eating.
Eating too much saturated fats, trans fats and cholesterol raises the level of cholesterol in the blood, leading to the build-up of cholesterol in your arteries.
As cholesterol deposits in the arteries to form plaques, the arteries begin to narrow, which lessens or blocks the flow of blood.
Use %DV to determine if a serving of the food is high or low in an individual nutrient. As a general guide:
5% DV or less of a nutrient per serving is considered low.
20% DV or more of a nutrient per serving is considered high.
Help Emma Choose
While Emma is doing her shopping at the supermarket and comparing labels, she notices the difference between her regular reduced fat milk and a chocolate milk which she likes. Which should she pick?
Making the best choices isn’t always clear. Here are some foods that are high in fats that you might want to consider modifying.
Avoid Unhealthy Fats
Chicken and turkey skin
High-fat meats such as regular ground beef, marbled beef, pork chops, spareribs
Processed meats such as bologna, hot dogs, sausage, bacon, and salt pork
Gravy made with meat drippings
Coconut and coconut oil
Palm and palm kernel oil
High-fat dairy products, such as whole or 2% milk, cream, ice cream, and full-fat cheese
Sauces made with butter or cream
Processed foods made with hydrogenated oil such as cookies, chips, and cakes
Chicken and turkey skin
High-fat dairy products
Liver and other organ meats
Shell fish, especially shrimp
Cook it Healthy
|Instead of...||Cook the healthy way!|
|Frying or deep-frying in unhealthy fat||● Try an air-fryer
● Grill, roast, sauté, or stir-fry in a small amount of healthy fat.
● Simmer in water or stock.
● Steam or microwave.
● Use nonstick cookware.
|Coating pans with unhealthy fat||● Coat pans with a squirt of healthy cooking spray.|
|Topping foods with fatty sauces||● Try lemon juice, vinegar, salsa, herbs, spices, hot sauce, plain nonfat yogurt, tomato sauce, or low-fat salad dressing made with healthy oil. Look for items that are low in salt (sodium).|
|Eating animal fat and skin||● Take the skin off chicken before you cook it.
● Trim the fat off meat before you cook it.
|Baking with butter and oil||- Bake with:
● Ground-up veggies or fruit with no added sugar
● Nonfat plain yogurt
● Veggie or fruit juice with no added sugar
Limit “Healthier” Fats
Nuts like almonds, cashews, pecans, and peanuts
Olives and olive oil
Peanut butter and peanut oil
Oil-based salad dressings
Pumpkin and sunflower seeds
Soft (tub) margarine
Walnuts, flaxseed, and flaxseed oil
Create A Positive Action Plan
Think of your 3 main meals: breakfast, lunch & dinner. Identify the items with higher levels of saturated fat.
Come up with alternative choices or methods of cooking, that will reduce the amount of saturated fat you are eating.
Keep track of my weight, calories, and physical activity