Heart disease can be preventable, so it is important to know what you should do to improve your heart health, as well as what you shouldn’t do. Although there are some things you can’t control, such as getting older or having a parent with heart disease, there are many more things you CAN do to lower your risk of heart disease. Poor food choices and living a sedentary lifestyle can have a negative effect on your heart, weight, and overall health. A healthy diet may reduce your risk of heart disease or stroke by as much as 80%! Take care of your ticker with these 5 do’s and don’ts to prevent heart disease and take greater control over the quality and length of your life:

Image: Transforming Health

1. DO focus on fruits and vegetables. The recommended amount is a minimum of five servings of fruits and vegetables per day. Aim for all kinds and colors of fruits and vegetables that are rich in fiber, vitamins, minerals, and antioxidants that promote a healthy heart and body. Filling fiber and low calories in fruits and vegetables help in promoting weight management as well. Switch it up with fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, and cooked fruits and vegetables to keep it exciting.

DON’T overdo it on juice and processed fruit snacks. Avoid pastries or snacks with fruit filling since it is mostly sugar, not a real serving of fruit. Small amounts of 100% fruit juice (no added sugar) can fit into a healthy diet, as long as most servings come from whole fruit that also offer heart-healthy fiber while juice does not.

2. DO focus on wholesome, nutrient-dense foods. Choose unprocessed foods rich in unsaturated fats, fiber, and lean protein. These include fruits, vegetables, fish, beans, whole grains, nuts, and seeds.

DON’T overlook sodium. Processed foods, frozen entrees, canned vegetables (with added salt), common condiments (like ketchup), deli meats, and some cheeses can be high in sodium as can many restaurant dishes. Try to monitor sodium intake and strive for no more than 1,500 milligrams a day to help prevent high blood pressure and heart disease. Eating fresh foods, looking for unsalted meats, making your own soups or food at home, and using salt substitutes while cooking can dramatically decrease your sodium intake.

3. DO limit unhealthy fats. Saturated fat is found in butter, lard, cream, and meats. Reduce the amount of solid fats in your diet by finding lower-fat substitutes. Try topping your baked potato with salsa or low-fat yogurt instead of butter. Instead of spreading margarine on your toast, try using a low-sugar fruit spread. Cook with liquid oils like canola, olive, safflower, or sunflower or substitute two egg whites for one whole egg in a recipe. Flavor your dishes with herbs or lemon juice. Trim fat off your meat or choose leaner proteins such as fish and poultry instead of red meat, bacon, sausage, or fried chicken. Limiting saturated fats and cutting out Trans fats entirely can help lower your risk for heart attack and stroke.

DON’T eat out often, especially fast food places. Not only do they offer foods that are high in the unhealthy fats discussed above, they tend to offer huge portions that are often more than we need. This is a recipe for disaster when it comes to heart health. Try to cook meals at home using fresh produce and lean protein choices. For those with busy schedules, cook just a couple days out of the week and make extra helpings of your healthful meals. Store the leftovers in single-portion, reusable containers that are ready to grab and eat for the rest of the week. If you do decide to eat out at a restaurant, try to split an entrée with a friend or take half your meal home for tomorrow’s lunch. (Read this skinny gene article for portion control tips: http://skinnygeneproject.dreamhosters.com/portion-control-tips/)

4. DO increase physical activity. Not only does exercise have physical benefits such as healthy weight maintenance and positive health outcomes, it also reduces stress hormones that cause negative heart health risks. Exercise may improve heart health by regulating the body’s cholesterol and blood pressure. Evidence also shows that regular physical activity improves brain health, bone health, mood, and the ability to fight colds, as well as decreasing risk of cancer and diabetes. Even a modest amount of exercise helps and it’s never too late to get started! Aim for at least 30-60 minutes of physical activity daily.

DON’T smoke. Studies have linked cigarette smoking to coronary heart disease, which leads to heart attacks. A smoker’s risk of dying from this disease is two to three times greater than a nonsmoker’s.

5. DO manage stress. Chronic stress may increase your risk to have heart disease, high blood pressure, chest pain, or irregular heartbeats. The stress itself can be a problem, but the way you handle stress also matters. Responding to stress in unhealthy ways (such as smoking, overeating, or being physically inactive) can make matters worse. Finding healthy ways to deal with stress such as exercising, maintaining a positive attitude, not smoking or drinking too much alcohol, getting plenty of sleep, enjoying a healthy diet, and maintaining a healthy weight can help keep you in good heart health as well as improve your overall quality of life. If you’re finding it hard to deal with stress, seek help from a doctor or counselor.

DON’T skip your checkups. There are silent heart risk factors that are harder to detect on your own so it is important to regularly get checked out by a doctor. Some of the most common, symptom-free heart issues are easily treated, such as high cholesterol or high blood pressure. It is better to get the milder problems and heart risk factors in line before it becomes a major issue.

I LOVE chocolate in all its glory – milk, white, dark, with nuts, in liquid form, smothered on a piece of fruit, yum! But knowing that it can be good for my health is a definite plus. I would try to put it in everything, just like I do with chia seeds. However, it is not the quantity of chocolate you eat to access those health benefits, but the specific compounds in chocolate itself.

Truth is, chocolate is too good for us to be feared by us. It’s time to de-demonize this delectable treat, which has a long history of health benefits.

Chocolate has an extensive history dating back thousands of years ago to the time of the Mayans and Aztec civilizations. Then it was introduced to Europe in the Middle Ages to be the chocolate we know today as a sweet, silky and delightful confection. In recent time, extensive research has been highlighted in various media outlets proclaiming links to reduced risks of heart attack, diabetes and stroke, as well as improving brain function. These health benefits are derived from cocoa beans of the cacao tree, where the principal compound of the cocoa bean is polyphenols.

Polyphenols act as an antioxidant in which they help the body’s cells against free radicals that are formed by everyday processes of the body such as, breathing and environmental contaminants (i.e. pollution or cigarette smoke). Furthermore, antioxidants from cocoa have anti-inflammatory, cardioprotective (protects the heart), antiheptoxic (protects the liver), antibacterial, antiviral, antiallergenic, and anticarcinogenic effects.

Within the polyphenol group, one nutrient abundant in cocoa and chocolate are flavonoids. Flavonoids are typically found in a variety of fruits and vegetables with the main type of flavonoids being flavanols. Flavanols are responsible for providing the strong and bitter taste of cocoa, which can be a familiar taste of dark chocolate where flavanols are most prevalent. It is these flavanols that have the positive effects on the heart by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

In addition, it has been suggested that chocolate can help reduce belly fat. Though it can pack on the calories and the pounds if consumed in abundance, choosing dark chocolate may be a better option. Dark chocolate consumed moderately, one ounce three times a week, can possess the benefits of curbing appetite; therefore, reducing belly fat.

Most people like me need a chocolate fix once in a while, but we have to do so in moderation. Much of the commercial chocolate sold contains added fat, sugar, calories, and preservatives. But don’t feel guilty sneaking a little piece of dark chocolate, it can keep your heart healthy.

1. WEIGHT – Yes, your weight plays a major role in your heart health. If your BMI is over 25 kg/m2 (that is the

photo: eatingright.org

overweight/obesity range) and/or if you have extra love around your midsection, you are at a higher risk for heart disease, including heart attack and stroke.  The good news is that you can improve your heart health by losing weight.   To achieve weight loss, try to focus on exercise, food selections, and portion sizes.

2. FAT – Of course fat plays another major role in heart health! Be alarmed if your diet is loaded with higher fat foods, specifically foods high in saturated fat from animals including beef, pork, poultry fat and whole or 2% dairy.

Guidelines: Saturated fat should be limited to 7% of your total calories, due to its contribution to increasing your blood cholesterol. Following the American Heart Association’s guidelines, a heart healthy 2,000 calorie diet should be limited to 65 grams of total fat and 15 grams of saturated fat.

3.  SODIUM– Our bodies need a little bit of sodium (a.k.a. salt), though too much sodium can raise your blood pressure – not in the heart throbbing, good loving type of way – and increase your risk of heart disease including, heart attack and stroke.

Guidelines: The average American takes in 3,800 mg of sodium per day, which is nearly 2 times the recommended intake of ~2,000 mg per day for a heart healthy diet.

Helpful Tips: To lower your sodium intake, be sure to read the labels of any food in a package, jar, or can.  These processed foods have a lot of sodium to help preserve them to sit on the shelf.  Look for foods with reduced sodium label claims, such as “Sodium-free”, “Very Low Sodium”, or “Low Sodium”.  Another route is to go for the foods without packaging, especially the lovely colorful fresh fruits and vegetables!

4. CHOLESTEROL – Increased circulating cholesterol in your bloodstream can slowly make its home on the walls of your blood vessels, narrowing those important passage ways from your heart to your brain, lungs and other important parts of your body.  Our bodies naturally make cholesterol; therefore, it is important to limit the cholesterol in our foods to keep our blood flown properly!

Helpful Tips: One of the most important foods to be aware of when limiting your cholesterol is eggs!  One egg has 213 mg Cholesterol which is enough for your entire day!  Try to substitute those eggs with a cholesterol free egg substitute, just as it claims 0 mg of cholesterol and no fat!  Double heart loving bonus!

 5. FIBER – Fabulous, functional fiber can also help keep that lovable fiber heart of yours healthy.  Specifically soluble fiber, which binds with cholesterol and then takes a lovely ride out of the body, in turn reducing your blood LDL cholesterol (that’s the “bad” one).

Helpful Tips: To maximize the benefits of soluble fiber, include fruits, such as apples, bananas, pears, plums, peaches and citrus fruits, vegetables, such as carrots, brussel sprouts, broccoli, and chick peas, whole grains, such as barley, oats, psylium, and beans in your diet.

Renew your love for your heart and commit to making these heart healthy changes!

Have questions? Please don’t hesitate to contact us, we’re here to help!

By Emily Barr, MS, RD, CNSC

This February, SHOW YOUR HEART SOME LOVE 

 Learn what you need to do to have a healthy heart!

It’s February; the month of love. People everywhere are trying to come up with the perfect gift or gesture to express their love and appreciation for that special someone in their life. It’s strange though, because when we really want to give something meaningful, everlasting from the heart, we rarely thinking about our actual beating heart. When in reality, one of the best acts of love is making the priority to LOVE YOUR HEART.

Here are 3 reasons you should show your heart some love:

1.   One in three women will die from heart disease, while one in 31 will die from breast cancer. In fact, heart disease is the number one killer of women over the age of 20

2.  Heart disease is complicated because anyone could be at risk, not just those who are overweight or obese, but people with high blood pressure and high triglycerides.

 3.  Eighty percent of the heart disease is preventable by simply living a healthier lifestyle (e.g. food and fitness)

You see, YOU – being around – is the best gift you could ever give to yourself and to others.

Since  having a healthy diet is essential to having a healthy heart, our non-profit wants to offer you….

A FREE nutrition appointment to discuss what you can do to have a healthy heart.

During your FREE consultation, your new Nutritionist, Nancy, will be interested in learning more about you, so that she can provide the best solutions to fit your specific needs.

Throughout the 30 minute session, you will discuss

• Any past struggles and current obstacles you’re experiencing with your health (e.g. high blood pressure, high cholesterol, weight gain, prediabetes, diabetes, heart disease)
• How choosing the right foods can boost your metabolism and address other health concerns at the same time
• Small changes to your current diet that can make a big difference, improving both the health of your heart and metabolism
• Steps you should do today to regain your health and start showing your heart some love
• Our 2012 Guide to a healthy heart, including a list of foods that will help your heart and appeal to your taste buds. Plus an extra bonus.

Getting your FREE Healthy Heart Consultation is easy! Simply follow these 3 steps:

1. Click here to Book your FREE consultation, or click on the BOOKNOW button below
2. Select FREE: Getting a Healthy Heart
3.  Find a time and date that best fits your schedule ( NOTE: All times are listed as PST)

Please keep in mind that the time you select is reserved for YOU. So, mark it on your calendar!  We will call you at your selected time at the phone number you provide.

**Important** Due to the limited number of appointments available, and to reduce the number of no-shows, you will be asked to reserve the appointment with a credit card. You must give at least 24 hr  notice prior to cancelling or rescheduling appointments, otherwise you will be charge $5 no-show fee.

How good of deal is this?

Well, let’s just say that some Nutritionists charge $110 for a 30 min session. We DON’T have these charges.  We’re a non-profit organization that is sincerely interested in helping you to have a healthy heart. We are offering this program for FREE in February only, so don’t miss this great opportunity to show your heart some love!

We know how busy things can get, so don’t wait. A healthy heart is too important. Click the BookNow Button below to book your appointment.

We look forward to speaking with you!

 The McDonald’s Dollar Menu, El Pollo Loco’s Loco Value Menu, Taco Bell’s Why Pay More value menu and  the Wendy’s Super Value Menu are all great for our pocketbooks, but what about our waist lines?  When it comes to eating out, everyone would like a deal, but after reviewing the $1 menus at several fast food restaurants, a deal may not be what our body really wants….or needs!

When it comes to fast food, the tricky part is figuring out if a true “value” is being offered, or if it’s an “eat now, pay later” kinda thing? 

Fast food is notorious for being two things, cheap and loaded with fat – especially our heart’s enemy, saturated fat.  Although the cost of the food may leave you with a few extra dollars in your pocketbook for the week, the high fat content can really do some damage on the scale and to your long-term savings. 

What if $1 today would cost you (not your insurance) more than $10,000 in the future? Not sounding much like a value now, does it?

The American Heart Association recommends eating foods with less than 25- 35% of calories coming from fat, eating foods with calories from fat >35% can greatly increase your risk of heart disease, especially if you have high blood pressure or extra weight!  Heart Disease is the #1 killer in the US, and one of the most expensive diseases to treat. Yikes!

So, knowing that we want to keep the % of calories from fat below 35% (ideally below 30%), here’s what I found out about the real value offered at these fast food giants…..

Let’s start with Wendy’s. The Wendy’s Super Value Menu has some delicious items, such as the Junior Bacon Cheeseburger, 5-piece Chicken Nuggets, French Fries, and 3 types of Chicken Go Wraps, but on average 46% of the total calories of all of these “value” items comes from fat!  This (meaning the 46%)  is 150% of our desired maximum calories from fat, which should have 30% or less of the total calories coming from fat.

So these $1 dollar deals are not the best, but what can you order that won’t put your heart and health in danger?  The Grill Chicken Go Wrap has the lowest % of calories from fat at 36%, this would go nicely with a side salad, mandarin orange cup, or baked potato that would decrease the meals fat composition closer to 30%. 

America’s favorite fast food chain, McDonald’s, received the wrath of the media with the documentary “Super Size Me”, but also responded with an attempt to make their menu items “healthier”.   But how did they do?  Yes, they are using healthier oils, trans fat free, and have added the Apple Dippers, yogurt parfaits, and a variety of  salads to the menu, but what about the Dollar Menu?  The lunch (or non breakfast) menu contains one sandwich, the McDouble, which has 44% calories from fat, again 150% of our desired maximum calories from fat (which should be less than 30%) and don’t forget the fries, another whopping 45% calories from fat! 

The dollar menu does include healthier options of the side salad and Yogurt Parfaits, both great choices all around! 

This topic could go on and on, including the Jack in the Box Value Menu as well as the Taco Bell Why Pay More Menu, both containing multiple items with 50% calories from fat! 

When eating out, you must do your homework!  Look for key words such as grilled and baked and ask for no mayo or dressings!  Looking for healthy dining choices marked on the menu or check out www.healthydiningfinder.com to find the best choices on the run!    

Oh, and don’t fall into the label trap! Nutrition labels can be very misleading. Remember to look at the cute little line “Calories from fat”, it is hiding below the total calories, to see what percent of the calories in your food is coming from fat.  Our goal is to have the calories from fat be less than 20-30% of the total calories.   The other line that says total fat, followed by daily value % is usually a small number that doesn’t tell us what we really need to know! 

Still a little confusing? Here’s an example…. Quaker Corn Bran cereal has 90 calories per 3/4 cup serving – 10 of the 90 calories are from fat, therefore we can conclude this in an excellent choice of cereal with a total of 11% calories from fat!  The confusing part of the label says the cereal is 2% daily value of fat, but that is based on a 2000 calorie diet – but it’s not specific to you!  Another reason this cereal is a great choice is the 5 whopping grams of fiber, but we can talk more about that later!

If you have questions about reading labels and finding  the % of fat, please email me at healthyhome@jmossfoundation.org.

By Emily Barr, MS, RD, CNSC