1. health and fitness
2. disease
3. cholesterol

Whole
Hearted
Foods
Simple Food Choices
to Benefit Heart Health
Call-in #:
424-336-2000 [CA, Redondo
Beach]
Presented by: Edith Clogg, RD
HealthWaves Program
Coordinator & Dietitian
703-949-2000 [VA, Herndon]
410-649-3000 [MD, Baltimore]
Participant Code: 41488983
Overview
• Fats in Your Diet
– Heart Healthy Fats vs. “Bad Fats”
– Omega 3’s & 6’s
• Fiber
• Antioxidants: Color Coded Produce
• Electrolytes
– Role of Sodium & Potassium
• Putting it all together
– How do I know something is Heart Healthy?
• Meal Ideas
Fats in Your Diet
• Eating fats is necessary for…
– Healthy skin maintenance
– Regulating cholesterol metabolism
– Muscle contraction
– The absorption of fat soluble
vitamins:
• A, D, E and K
– Recommendation:
• < 30% of total calories should come
from fat (about 33-58 grams)
• < 7% (about 12 grams) should come
from saturated fat
Heart Healthy Fats
Polyunsaturate
d Fatty Acids
(PUFA)
Monounsaturate
d Fatty Acids
(MUFA)
• Protects against heart disease
• Lowers your risks for heart attack
• Sources:
• Flaxseed + Walnuts
• Canola Oil + Fatty Fish (salmon,
trout, mackerel, herring)
• Improves blood cholesterol levels
• Lowers the risk of heart disease
• Sources:
• Oils (olive oil, canola oil, peanut
oil)
• Avocado + Fish
• Nuts + Nut butter + Seeds
Omega 3’s & 6’s
• Omega 3’s
– Blood clotting & building cell membranes
– Associated with protection against heart disease
& stroke
– Essential to eat
– Food sources
• Fatty fish, flaxseed oils, walnuts, green vegetables
• Omega 6’s
– Abundant in the Western diet
– Less of a health concern vs Omega-3 fatty acids.
• Ratio of Omega 6 to Omega 3’s
So Which Oil…
Extra Virgin Olive
Oil
Light Olive Oil
• Low smoke point
• Best for salad dressings and “off heat uses”
• Higher smoke point
• Good olive oil for cooking
Canola Oil
• Great source of Omega 3’s
• High smoke point, good shelf stability
Vegetable/
Corn Oil
• Low in Omega 3’s
• High smoke point, but could find better oil
Sesame,
Avocado, Peanut
• All great options!
Cleveland Clinic Guide to Oils
“Bad” Fats
Saturated Fat
• Worsens blood cholesterol (increases LDL)
• Promotes narrowing of the arteries
• Sources include:
• Animal sources (beef, lamb, skin of chicken)
• Whole fat dairy products
• Tropical oils (Palm, palm kernel, coconut)
• Lard, shortening, or butter
• Fried Foods
Cholesterol
• Worsens blood cholesterol (increases
LDL)
• Sources include:
• All animal products, including dairy
• Shrimp
• Egg yolks
“Bad” Fats
Trans Fat
• Sources include:
• Fried foods
• Pre-packaged foods (crackers,
regular popcorn, peanut butter,
toaster pastries)
• Shortening
• Partially hydrogenated oils
• Check 2 things:
• Trans Fat
• Hydrogenated
Soluble fiber:
Recommendations:
Dissolves in water to form a
Men: 50 or younger – 38
grams, 51 or older – 30
grams
gel
Lowers cholesterol and
glucose levels
Rich sources: oats, peas,
beans, apples, citrus fruits,
and carrots
Fiber
Women: 50 or younger – 25
grams, 51 or older – 21
grams
Introduction to
Antioxidants
• Beta- carotene
– Carrots and other
orange/ red fruits and
vegetables
• Lutein
– Leafy vegetables, eggs
• Lycopene
– Tomatoes, watermelon
• Selenium
– Fish, shrimp, turkey
• Vitamin A
• Vitamin C
• Vitamin E
Color Coding Antioxidants
Green Fruits and Vegetables (lettuces, green apples, Swiss chard)
• Vitamin C, Calcium, Vitamin K, and Folate
Red Fruits and Vegetables (red bell peppers, cranberries, cherries)
• Beta-carotene, Vitamin A, and Lycopene
Purple or Blue Fruits and Vegetables (figs, grapes, eggplant)
• Anthocyanin, Vitamin C
Yellow/ Orange Fruits and Vegetables (pumpkin, winter squashes, oranges)
• High in Vitamin A and C
White/ Brown Vegetables (potatoes, cauliflower, garlic, parsnips)
• Vitamin C
The Salt Truth:
-77% found in restaurant,
prepared, processed foods
-Reduce eating out and
processed foods
-Make something you
would have purchased
(salad dressing, pasta
sauce, take-out)
Potassium:
Potassium-rich foods
can relaxing blood
vessels which blunts
the adverse effects of
sodium.
Genetics
Like many
diseases,
there are
genetic
components
Putting it All Together
Include multiple of the
following:
– Fiber
– Antioxidants &
Vitamins A, C, E
– Lower fat animal
products
– Oils not solid at room
temperature
– Healthful produce
– Whole grains
To Get You Started…
• Pumpkin Oatmeal
– ½ cup oatmeal
– ½ cup water + ¼ cup low-fat
milk
– Spoonful canned pumpkin
– Spoonful chopped walnuts
– 1 Tbsp of ground flaxseed
– Sweetener of choice
Roasted Vegetable Gnocchi
• Cube: 1 eggplant, 1 onion, 2 bell peppers.
• Combine with minced garlic, 1 T olive oil,
dash salt and roast at 425 degrees for 2025 mins
• Cook 16 oz gnocchi according to package
instructions
• Mix gnocchi and vegetables with dash
garlic powder, ½ t. red pepper flakes, ¼ c.
grated parmesan, 2 T olive oil, dash salt &
pepper
Recipe from The Forest Feast Cookbook
Barley & Herb Salad
with Roasted Asparagus
• Cook barley according to package
directions
• Roast asparagus with olive oil, salt, and
pepper
• Mix together
–
–
–
–
–
1 ½ T fresh lemon juice + 1 tsp zest
1 Tbsp sherry vinegar
1 garlic clove, chopped or pureed
½ tsp dry mustard
6 Tbsp olive oil
• Transfer cooked barley to a large bowl and
toss with ½ c fresh chopped parsley and
vinaigrette. Serve with roasted asparagus
on top.
Recipe from NYTimes.com
Thank You! Questions?
For follow up questions:
Edith Clogg, RD
[email protected]
HealthWaves
Resources
Courtney Kiang, RD
[email protected]
• Fitness
Please contact Your Local Coordinator
Assessments and
for more information on Heart Check
events happening this month at your
Consultations
campus!
• One-on-One Health
Coaching
• Nutrition information
Click here to see the Heart Check Month
and consultations
Screening Schedule.
•Wellness on Wheels at
select sites
…And more!
References
Not to be used, reproduced or
modified without permission of
Interactive Health management.
• http://www.nutrition.gov/
• http://www.cdc.gov/nutrition/
• http://www.hsph.harvard.edu/nutri
tionsource/
• http://www.nutrition.org/
• Cleveland Clinic Oil Guide