Nutrition Heart Health

Nutrition and Heart Health



Janet M. de Jesus, MS, RD



National Heart, Lung, and Blood Institute

Division for the Application of Research Discoveries

Objectives

• Learn the risk factors for heart disease



• Learn how good nutrition can decrease

your heart disease risk factors.

Are you at risk for heart disease?

Risk factors you can Risk factors you can’t change:

change: • Age (45 or older for men or

• Overweight 55 or older for women)

• High blood pressure

• High blood cholesterol • Family History

• Diabetes • Father or brother with heart

disease before age 55

• Physical inactivity

• Mother or sister with heart

• Cigarette smoking disease before age 65

Alarming Trends in Health of the U.S.

Obesity Trends* Among U.S. Adults

BRFSS, 1990, 1998, 2007

(*BMI 30, or about 30 lbs. overweight for 5’4” person)









2007 1998

1990









No Data 95th 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

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

Nutrition tips for weight control/loss



• Don’t 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

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



5 lb bag 5 lb bag 5 lb bag 5 lb bag 5 lb bag 5 lb bag









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.

8 oz 12 oz 16 oz 20 oz 34 oz









Courtesy of Dr. Kelly Brownell

Tips for eating out

• Order an appetizer or only eat half the

entree

• Avoid buffets

• Don’t be afraid to ask for substitutions

• Share an entree with a friend

• Order salads with dressing on the side

Introduction of New Larger Portions

70 Dinner plate diameter 25%

larger in 2000 vs. 1990

60



50



40



30



20



10



0

1970-74 1975-79 1980-84 1985-89 1990-94 1995-99



Young & Nestle. AJPH,92:246, 2002

Do you know how portions have changed

in the last 20 years?









http://hin.nhlbi.nih.gov/portion/

Turkey Sandwich

20 Years Ago Today









320 calories 820 calories

How many calories are in

this turkey sandwich?



Calorie Difference: 500 calories





How to burn 500 calories: bike

How long would you have to

to burn 1 500 calories?

Bike forup hour and 25 minutes







*Based on 130 pound person

Courtesy of Dr. Kelly Brownell

The Nutrition Facts Label

Tips to control blood cholesterol

• Decrease saturated fat, trans fat, and

cholesterol

• Increase soluble fiber

• Keep a healthy weight

• Be physically active

Be Heart Smart: Watch your saturated fat

Food lower in saturated fat

Decrease trans fat

www.badfatsbrothers.com

Increase soluble fiber

Tips to prevent or control high blood

pressure

• Decrease sodium intake

• Limit alcohol

• Watch your weight

• Take your medicines

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.

Sodium in Packaged meals

Sodium in restaurants

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

Be physically active

New Physical Activity Guidelines

• Children- 1 hr a day- moderate or

vigorous



• Adults- 2.5 hr a week- moderate

1hr 15 min vigorous

Thanks for your time!









www.nhlbi.nih.gov

Learn more about heart disease risk.