Heart Disease Prevention

Consuming a low animal Fat, plant-based diet abundant in unprocessed whole grains, fruits, and vegetables is a powerful weapon against heart disease, according to numerous studies. Traditional heart healthy diets are low in salt and saturated fat, yet high in cardioprotective foods and nutrients including fiber, flaxseed, folate, magnesium, omega-3 fats, soy, and antioxidants, such as lycopene, flavonoids, and vitamins C and E. Eating foods rich in monounsaturated fat in place of artery-clogging saturated fat has been shown to promote heart health as well. Saturated fat is commonly found in animal products and processed foods, and heart friendly monounsaturated fat is present in avocados, canola and olive oils, nuts, and fatty fish including mackerel, salmon and tuna.

What You Should Eat & Why

carotenoids

Experts believe that all carotenoids-but especially alpha-carotene, lycopene, and beta-carotene-help to prevent heart disease and heart attack by inhibiting the formation of harmful LDL cholesterol. A study of 1,300 older people found that those who ate the most foods rich in carotenoids were half as likely to develop heart disease, and 75% as likely to have a heart attack, as those who ate the least amount of carotenoids; the results included people who smoked and had high cholesterol levels. In a major European study, men who ate a lot of lycopene-rich food were 50% less likely to have a heart attack than men who consumed little lycopene. Nonsmokers experienced the most benefit.

Leading Food Sources of carotenoids: Carrots, Spinach, Sweet potatoes, Apricots, Peppers, sweet, Acorn squash, Collard greens, Corn, fresh

fiber, soluble

Numerous studies link high fiber diets with a reduced risk of heart attack. In particular, soluble fiber helps to lower levels of artery-clogging cholesterol. Leading Food Sources of fiber, soluble: Carrots, Peas, fresh, Barley, Beans, dried, Oats, Apples flavonoids Evidence is accumulating that flavonoid-rich foods lower the risk of cardiovascular disease by quenching harmful Free radicals that contribute to atherosclerosis.

Leading Food Sources of flavonoids: Broccoli, Carrots, Blueberries, Grapefruit, white, Lemons, Pomegranates, Limes, Chocolate, Soybeans, Oranges, Apples, Tomatoes, Onions

flaxseed oil

Several studies indicate that flaxseed oil, as well as ground flaxseeds, can lower cholesterol, thereby significantly reducing the risk of heart disease. Consuming flaxseed oil may also protect against Angina (chest pain) and high blood pressure. In addition, a five-year study done recently at Boston's Simmons College found that flaxseed oil may be useful in preventing a second heart attack.

Leading Food Sources of flaxseed oil: Oil, flaxseed

folic acid

This indispensable B Vitamin (also known as folate) teams up with vitamins B6 and B12 to lower levels of Homocysteine, a substance linked to heart disease.

Leading Food Sources of folic acid: Asparagus, Avocados, Spinach, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Peas, fresh, Turkey, Cabbage, Savoy, Bok choy, Broccoli, Brussels sprouts, Beets

lycopene

Research suggests that this Antioxidant carotenoid helps to prevent the harmful build up of cholesterol on artery walls. A large study of over a thousand middle aged men from ten European countries found that participants who consumed the most lycopene in their diets cut their risk of heart attack by 50%.

Leading Food Sources of lycopene: Tomatoes, Guava, Grapefruit, pink

magnesium

Without adequate levels of magnesium, your heart will suffer: The Mineral helps coordinate the activity of the heart muscle as well as the functioning of the nerves that initiate the heartbeat. It also helps keep coronary arteries from spasming, an action that can cause the intense chest pain known as angina.

Leading Food Sources of magnesium: Spinach, Quinoa, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Almonds, Barley, Avocados

omega-3 fatty acids

Studies suggest that omega-3 fats may protect against heart disease by preventing erratic heart rhythms, inhibiting blood clots, and reducing levels of unhealthy triglycerides in the blood.

Leading Food Sources of omega-3 fatty acids: Salmon, Tuna, Trout

Soy isoflavones

Heart-healthy actions have been attributed to isoflavone-rich soy. In 1999 the Food and Drug Administration declared that soy foods can be billed as products that reduce the risk of heart disease by lowering harmful cholesterol. Specifically, soy products have been shown to lower LDL ("bad") cholesterol and significantly increase HDL ("good") cholesterol. Soy products also appear to inhibit the oxidation of LDL cholesterol that can eventually clog arteries.

Leading Food Sources of soy isoflavones: Soybeans, Tofu, Soy products

vitamin C

Vitamin C can increase resistance to heart disease by improving cholesterol levels, fending off damaging free radicals and bolstering blood vessels. Several studies have linked the presence of low levels of vitamin C to heart attacks in certain cases. Research indicates that vitamin C helps protect LDL ("bad") cholesterol from oxidation, thus preventing plaque buildup in coronary arteries. Vitamin C may also boost blood levels of HDL ("good") cholesterol; studies are ongoing to provide definitive evidence of this action.

Leading Food Sources of vitamin C: Cabbage, red, Kiwi fruit, Oranges, Tangerines & other mandarins, Potatoes, Peppers, bell, red, Strawberries

vitamin E

Several population studies link vitamin E with a reduced risk of Coronary artery disease. The antioxidant actions of this vitamin are thought to protect the cholesterol in our blood from oxidative damage that contributes to heart disease.

Leading Food Sources of vitamin E: Broccoli, Avocados, Mangoes, Sunflower seeds, Brazil nuts, Peanuts, Almonds

Cholesterol

Fat in your food

The two main types of fat found in food are saturated and unsaturated. Most foods have a mix of both. Together, the two are called total fat.

Why should you be concerned about saturated fat?

Saturated fat raises blood cholesterol the most. Over time,this extra cholesterol can clog your arteries. You are then at risk for having a heart attack or stroke.

Where is saturated fat found?

Saturated fat is found mostly in foods that come from animals. These include:

·            fatty cuts of meat

·              beef

·              lamb

·              pork

·            poultry with skin

·            whole and 2% milk

·            butter

·            cheese

·            lard

A high content of saturated fat can be found in some foods that come from plants such as:

·            palm kernel oil

·            palm oil

·            coconut oil

·            cocoa butter

Why should you be concerned about cholesterol?

Your body makes all the cholesterol you need. Eating foods high in saturated fat can raise your blood cholesterol levels. The higher your blood cholesterol, the greater your risk for heart disease. Too much cholesterol can lead to clogged arteries. You are then at risk for having a heart attack, a stroke, or poor circulation.

Where is cholesterol found?

Cholesterol is found only in foods that come from animals. Foods very high in cholesterol include:

·            Egg yolks

·            Organ meats (Liver, kidney, and brains are especially high in cholesterol.)

There is no cholesterol in plant foods like fruits, vegetables, beans, and grains.

Limit your cholesterol

If you are healthy, you should average no more than 300 milligrams of cholesterol per day. People who have high blood cholesterol or a heart problem may have to eat less. The yolk of one large egg provides about 214 milligrams of cholesterol. Aim for no more than four egg yolks each week. This includes egg yolks in baked goods and processed foods. Egg whites contain no cholesterol.

Traditional favorite cuts of meats

Choose MORE often

Pork

Ears

Neckbone

Feet

Ham hocks

Beef

Tripe Opossum

Choose LESS often

Pork

Brains (are low in fat but high in cholesterol)

Hogmaws

Tongue

Tail

Vienna sausage

Ribs

Chitterlings

Beef

Oxtail

Cut back on saturated fat and cholesterol

Try some of these new ways of cooking and shopping.

New ways for favorite recipes:

·            For biscuits--Use vegetable oil instead of lard or butter and skim milk or 1 percent buttermilk instead of regular milk.

·            For macaroni and cheese--Use low-fat cheese and 1 percent or skim milk.

·            For greens--Use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or low-fat bacon instead of fatty meats.

·            For gravies or sauces--Skim the fat off pan drippings. For cream or white sauces, use skim milk and soft tub or liquid margarine.

·            For dressings or stuffing--Add broth or skimmed fat drippings instead of lard or butter. Use herbs and spices for added flavor.

·            For sweet potato pie--Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.

·            For cakes, cookies, quick breads, and pancakes--Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.

Healthy ways of cooking:

• Bake, steam, roast, broil, stew, or boil instead of frying. This helps remove fat. Try these quick tips:
• For crispy fish: roll in cornmeal and bake.
• For crispy chicken: remove the skin; dip in skim milk mixed with herbs and spices; roll in bread crumbs, cornflakes, or potato flakes; and bake.
• Take off poultry skin before eating.
• Use a nonstick pan with vegetable cooking oil spray or a small amount of liquid vegetable oil instead of lard, butter, shortening, or other fats that are solid at room temperature.

·            Trim visible fat before you cook meats.

·            Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. Use skimmed broth to cook greens instead of fatback, hog jowls, or salt pork.

Healthy shopping tips:

·            Choose chicken breast or drumstick instead of the wing and thigh.

·            Select skim milk or 1 percent instead of 2 percent or whole milk (sweet).

·            Buy lean cuts of meat such as round, sirloin, and loin.

·            Buy more vegetables, fruits, and grains.

·            Read nutrition labels on food packages.

Let the food label help you choose foods lower in saturated fat and cholesterol:

When you select a food, reading the food label can help you view its saturated fat and cholesterol levels. At first, reading labels may be confusing, but the more you do it, the easier it will become. Soon you will be able to easily make food choices for a healthy heart.

Size up your food.

Compare the amounts you eat to the serving size given. If you eat 2 cups and the serving size is 1 cup, you have to double the amounts listed.

Check it out!

1.           Here are the amounts of fat, saturated fat, and cholesterol.

2.           Use the Percent Daily Value to compare the amounts of total fat, saturated fat, and cholesterol among brands. Choose those that have lower values. One serving of this food contains about 20 percent of the Daily Value for total fat, which is about one-fifth of the amount of total fat you should have for the entire day.

  

Nutrition Facts Serving Size: 1 cup (228 g) Serving Per Package 2
Amount Per Serving Calories 260            Calories from fat 120
		% Daily Value*
Total Fat 13g			20%
Saturated Fat 5g			25%
Cholesterol 30mg			10%
Sodium 600mg			28%
Total Carbohydrate 31g			10%
Dietary Fiber 0g			0%
Sugars 5g
Protein 5g
Vitamin A 4%   ·   Vitamin C 2%
Calcium 15%   ·   Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:
	Calories:	2,000	2,500
Total Fat	Less than	65g	80g
Sat Fat	Less than	20g	25g
Cholesterol	Less than	300mg	300mg
Sodium	Less than	2,400mg	2,400mg
Total Carbohydrate		300g	375g
Dietary Fiber		25g	30g
Calories per gram: Fat 9   ·   Carbohydrate 4   ·   Protein 4

Heart Healthy Recipes

BEAN & MACARONI SOUP

This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

2 cans	(16 oz) great northern beans
1 Tbsp	olive oil
1/2 lb	fresh mushrooms, sliced
1 C	onion, coarsely chopped
2 C	carrots, sliced
1 C	celery, coarsely chopped
1 clove	garlic, minced
3 C	cut-up peeled fresh tomatoes or 1-1/2 lbs canned whole tomatoes cut up
1 tsp	dried sage
1 tsp	dried thyme
1/2 tsp	dried oregano
to taste	black pepper
1	bay leaf, crumbled
4 C	cooked elbow macaroni

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.

Yield: 16 servings--Serving Size: 1 cup

Each serving provides:

Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 154 mg*

* If using canned tomatoes, sodium would be higher.

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium	baking potatoes
3/4 C	low-fat (1%) cottage cheese
1/4 C	low-fat (1%) milk
2 Tbsp	soft margarine
1 tsp	dill weed
3/4 tsp	herb seasoning
4-6 drops	hot pepper sauce
2 tsp	grated parmesan cheese

1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
4. Sprinkle top with 1/4 tsp parmesan cheese.
5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:

Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

WINTER CRISP

Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low sodium.

Filling

1/2 C	sugar
3 Tbsp	all-purpose flour
1 tsp	lemon peel, grated
3/4 tsp	lemon juice
5 C	apples, unpeeled, sliced
1 C	cranberries
Topping:
2/3 C	rolled oats
1/3 C	brown sugar, packed
1/4 C	whole wheat flour
2 tsp	ground cinnamon
1 Tbsp	soft margarine, melted

1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle topping over filling. Bake in a 375º F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Variation:

Summer Crisp: Prepare as directed, substituting 4 cups fresh or unsweetened frozen (thawed) peaches and 3 cups fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If frozen, thaw peaches completely (do not drain). Do not thaw blueberries before mixing or they will be crushed.

Yield: 6 servings--Serving Size: 1-3/4-inch by 2-inch piece

Each serving provides:

Calories: 284
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 56 mg