Nutrition and Heart Health

1
Nutrition and Heart Health

• Janet M. de Jesus, MS, RD
• National Heart, Lung, and Blood Institute
• Division for the Application of Research
  Discoveries

2
Objectives

• Learn the risk factors for heart disease
• Learn how good nutrition can decrease your heart
  disease risk factors.

3
Are you at risk for heart disease?

• Risk factors you can change
• Overweight
• High blood pressure
• High blood cholesterol
• Diabetes
• Physical inactivity
• Cigarette smoking

• Risk factors you cant change
• Age (45 or older for men or 55 or older for
  women)
• Family History
• Father or brother with heart disease before age
  55
• Mother or sister with heart disease before age 65

4
Alarming Trends in Health of the U.S.
5
Obesity Trends Among U.S. AdultsBRFSS, 1990,
1998, 2007(BMI ?30, or about 30 lbs. overweight
for 54 person)
6
Percentage of U.S. Children and Adolescents Who
Are Overweight

• gt95th percentile for BMI by age and sex based on
  2000 CDC BMI-for-age growth charts
• Data are from 1963-65 for children 6-11 years
  of age and from 1966-70 for adolescents 12-17
  years of age
• Source National Center for Health Statistics

7
Why the Increase?

• Multiple causes
• Lifestyle, environment, and genes
• Calories ? physical activity imbalance
• More calories consumed
• Larger food portions and sizes
• Eating out more often
• Increases in soda, pizza, and candy consumption
• Fewer calories being used up
• Declines in physically activity
• Increases screen time

8
Nutrition tips for weight control/loss

• Dont drink your calories
• Decrease eating out-bring your lunch
• Read nutrition facts labels
• Keep a food journal of what you eat
• Eat small meals through out the day
• Eat slower- savor and enjoy each bite

9
If you drink one regular soda (12 oz can) every
day for a year...  
How much sugar is that in a year?
30 pounds of sugar
How much weight would one lose in a year after
switching from regular soda to water or
calorie-free beverages?
About 15.5 pounds
Based on 150 calories for an average can of soda.
10
8 oz
12 oz
16 oz
20 oz
34 oz
Courtesy of Dr. Kelly Brownell
11
Tips for eating out

• Order an appetizer or only eat half the entree
• Avoid buffets
• Dont be afraid to ask for substitutions
• Share an entree with a friend
• Order salads with dressing on the side

12
Introduction of New Larger Portions
Dinner plate diameter 25 larger in 2000 vs. 1990

Young Nestle. AJPH,92246, 2002
13
Do you know how portions have changed in the last
20 years?
http//hin.nhlbi.nih.gov/portion/
14
Turkey Sandwich
Today
20 Years Ago
How many calories are in this turkey sandwich?
820 calories
320 calories
Calorie Difference 500 calories
How long would you have to bike to burn up 500
calories?
How to burn 500 calories Bike for 1 hour and 25
minutes
Based on 130 pound person
15
Courtesy of Dr. Kelly Brownell
16
The Nutrition Facts Label
17
Tips to control blood cholesterol

• Decrease saturated fat, trans fat, and
  cholesterol
• Increase soluble fiber
• Keep a healthy weight
• Be physically active

18
Be Heart Smart Watch your saturated fat
19
Food lower in saturated fat
20
Decrease trans fat
21
www.badfatsbrothers.com
22
Increase soluble fiber
23
Tips to prevent or control high blood pressure

• Decrease sodium intake
• Limit alcohol
• Watch your weight
• Take your medicines

24
Tips to reducing Salt and Sodium

• Buy fresh or frozen vegetables for snacks instead
  of chips or crackers.
• If you used canned products, look for
  no-salt-added versions.
• Choose fewer processed and canned foods like hot
  dogs, sausage, bacon, and lunch meat.
• Season foods with herbs and seasonings instead of
  salt.
• Take the salt-shaker off of the table.
• Eat more meals at home.

25
Sodium in Packaged meals
26
Sodium in restaurants
27
Grocery shopping for heart health

• Shop the perimeter of the store
• Buy fruits and vegetables when they are in season
• Plan weekly meals
• Shop with a list
• Look for sales
• Shop on a full stomach

28
Be physically active
29
New Physical Activity Guidelines

• Children- 1 hr a day- moderate or
• vigorous
• Adults- 2.5 hr a week- moderate
• 1hr 15 min vigorous

30
Thanks for your time!
www.nhlbi.nih.gov Learn more about heart disease
risk.