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Heart-Healthy Basics: Understanding Food Labels

Learn how to read food labels to make heart-healthy choices. Discover serving sizes, calories, total fat, types of fat, sodium levels, and dietary fiber importance.

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Heart-Healthy Basics: Understanding Food Labels

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  1. Heart Healthy Basics Caroline Bohl MS, RD, CDE

  2. The Food Label How big is a serving ??? Calories per serving Total Fat ANDType of fat Salt = Sodium Dietary Fiber

  3. Sodium • Salt = Sodium • A food with greater than 300 mg/serving is considered a HIGH sodium food • GOAL : 2400-3000 mg/day

  4. Fat • Look at TOTAL fat grams, BUT: • More importantly, look at what TYPE of fat is in the item • Saturated Fat • Unsaturated Fat • Trans Fat

  5. Saturated Fats • Mainly from ANIMAL products • Raises “bad” cholesterol

  6. Trans Fats • Now on food labels (new in 2006) • Potentially as harmful as saturated fats

  7. Unsaturated Fats • “Good” fats • Will not raise “bad” cholesterol” • May raise “good” cholesterol

  8. Dietary Fiber • May lower cholesterol and blood sugar • Keeps you “fuller, longer”

  9. Metabolic Syndrome • Abdominal obesity • Blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol • Elevated blood pressure • Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar) • Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood) • Proinflammatory state (e.g., elevated C-reactive protein in the blood)

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