The Red Dress Campaign: “A Heart Healthy Lifestyle”. Tanya Williams, MS, RD, LDN Bucknell University February 5, 2008. The Facts. Women don't take their risk of heart disease seriously —or personally.
The Red Dress Campaign:“A Heart Healthy Lifestyle” Tanya Williams, MS, RD, LDN Bucknell University February 5, 2008
The Facts • Women don't take their risk of heart disease seriously—or personally. • Women often fail to make the connection between risk factors* and their own chance of developing heart disease. • HIGH blood pressure* • HIGH cholesterol* • Being Overweight or Obese* • Diabetes* • Heart disease is the # 1 killer of American women.
Risk FactorsAssociated with Heart Disease • Genetics • Weight • Overweight • Obese • Smoking • Diet • Inactivity • Excessive Etoh
“The Steps”For a Heart Healthy Lifestyle • Eat less • Cholesterol • Saturated fat • Trans fat • Sodium • Eat more • Fiber • Soy-based products
“The Steps”For a Heart Healthy Lifestyle • Reduce your weight • Increase physical activity level • Learn to • Shop smart • Cook smart • Dine out more healthy
Step # 1“Lowering Cholesterol & LDL Levels” • Eat less fat. • Avoid fried foods, fatty meats, & whole milk products. • Eat less cholesterol. • Cholesterol is found only in foods from animals (foods from plants contain no cholesterol).
Step # 1“Lowering Cholesterol & LDL levels” • Eat less saturated fat. • Saturated fats are usually found in animal products. • However you should avoidcoconut, palm, and palm kernel oil as they are high in saturated fat.
Step # 1“Lowering Cholesterol & LDL levels” • Use less hydrogenated or partially hydrogenated fats. • Select tub or liquid margarine vs. stick margarine. • Consider adding specialty spreads. • Benecol or Take Controlare made from plants and have been shown to help lower cholesterol.* *Talk with a dietitian about adding these products.
Step # 1“Lowering Trigylcerides” • Avoid Alcohol. • Beer, wine, or hard liquor. • Avoid Sugar. • Candy & regular soda. • Eat Fewer Carbohydrates. • Breads, cereals, rice, pasta, fruits, & dairy products.
What is Trans Fat? • Also known as Trans fatty acids. • Type of fat formed when liquid oils are made into solid fats (process called hydrogenation). • Shortening • Hard margarine • Trans fat can be found naturally, in small amounts, in some animal-based foods. • Trans fats are in packaged cookies, crackers, other baked goods, commercially prepared fried foods, chips, doughnuts, some margarines & most shortenings.
Why is it Bad? • Trans fat is as bad for you as saturated fat. • It has been shown to • raiseLDL levels • lower HDL levels • increase your risk for heart disease
Step # 1“Lowering Trans Fat” • Choose liquid or soft tub margarines & use in moderation. • 1 gm saturate fat/serving • First ingredient should read “liquid vegetable oil” • Use olive or canola oil (natural, un-hydrogenated oils). • Look for processed foods that use un-hydrogenated oils. • Limit intake of foods high in trans-fat (see pictures).
Step # 1“Decrease Sodium (Salt) Intake” • Eating a diet high in sodium (salt) can increaseblood pressure. • Canned foods, dried meats or fish, packaged foods, frozen meals, lunch meats, salad dressings, marinades, and any salted food item (i.e. pretzels) • Having a normal blood pressure reduces the risk of heart disease. • Talk to a dietitian about a low salt diet plan. • Talk to a dietitian about the DASH diet.
Step # 2“Increase Soluble Fiber Intake” • The type of fiber found in oats, barley, dry beans & peas, fruits & vegetables may help to lowercholesterol levels. • Choose 5 or more servings of vegetables & fruits/day. • Choose 6 or more servings of whole grain breads, cereals, pasta, rice, & dry beans/day.
Step # 2“Increase Soy Intake” • Soy protein has been shown to reduce the risk of heart disease. • Add soy to your diet. • Tofu, soynuts, soymilk, or other whole soy products. • Don’t count on powdered soy drinks as a good source of soy protein.
“Heart Healthy” Diet Recommendations *Total Fat/day = 40-60 gm/day **Saturated fat/day = 10-15 gm/day
What is Ideal Body Weight (IBW)? • “A term describing the weight that people are expected to weigh based on age, sex and height.” • “A recommended weight for individuals as provided in the Suggested Weights for Adults chart published periodically by the USDA and US Health and Human Services Department.” • “The weight appropriate for an individual that results in a body mass index of 20-25. “
What Does it Mean to Your Health? • Being underweight can also lead to health conditions such as: • Anemia, heart problems, and chronic fatigue • An obsession with weight loss may also lead to eating disorders and nutritional deficiencies that may be life threatening • People who are overweight are at increased health risk for diseases including: • Heart disease, diabetes, stroke, osteoarthritis, gallbladder disease, gout, and certain types of cancer.
“A measure to determine the amount of body fat and amount of lean body mass. “ “The number, derived by using height and weight measurements, that gives a general indication if weight falls within a healthy range.” What is Body Mass Index (BMI)?
What is a Waist Circumference? “A measurement of the waist. “
What Does it Mean to Your Health? • Fat around the waist increases the risk of obesity-related health problems. • Womenwith a waist measurement ofmore than 35 incheshave ahigher riskof developing obesity-related health problems. • Diabetes, high blood pressure, & heart disease.
Step # 3“Reduce Your Weight” • If you are overweight or obese, a 10% reduction in BWT may help to… • Lower Blood pressure • Lower Cholesterol level • Lower Triglyceride level • Lower Blood Sugar Levels • Improve overall health • Lower risk of heart disease
Calculating Kcals“The Short Method” *Pounds (lbs) can be converted into kilograms (kg) by dividing lb value by 2.2. **To lose 1 pound of body weight in 1 week, you must reduce your intake by 500calories each day. **To lose 2 pounds of body weight in 1 week, you must reduce your intake by 1000 calories each day.
Convert Calories into Meal Patterns • 1200 kcals/day • 2 D, 2 Fr, 6 Gr, 4 M, 3 V, & 2 F • 1400 kcals/day • 2 D, 2 Fr, 7 Gr, 5 M, 2 V, & 3 F • 1600 kcals/day • 3 D, 2 Fr, 9 Gr, 5 M, 3 V, & 3 F • 1800 kcals/day • 3D, 3 Fr, 9 Gr, 6 M, 3 V, & 4 F • 2000 kcals/day • 3 D, 3 Fr, 10 Gr, 7 M, 3 V, & 4 F • 2200 kcals/day • 3 D, 3 Fr, 12 Gr, 7 M, 3 V, & 5 F *All kcals associated with meal patterns above are based on correct portion size/serving consumed.
“Guesstimated” Portion Sizes • 1 cup of potatoes, rice, or pasta is equal to the amount that would fit into a tea cup or the size of a tennis ball. • Bagels should be the size of a to-go coffee lid.
“Guesstimated” Portion Sizes • Whole fruits should be about the size of a tennis ball. • apples • oranges • peaches • pears • Bananas should be the size of a dollar bill.
“Guesstimated” Portion Sizes • Fresh veggies should be measured by “the ½ cup” and should look like 3 ice cubes.
“Guesstimated” Portion Sizes • A serving of cheese is equal to a tube of lipstick or if sliced, a 3.5 inch computer disk.
“Guesstimated” Portion Sizes • Meats should be between 2-3oz. servingsor the size of a palm of a woman’s hand, or a deck of cards.
“Guesstimated” Portion Sizes • 3 oz. serving of chicken or turkey with the bone equals: • 2 thighs • 2 drumsticks • 1 drumstick & 1 thigh
“Guesstimated” Portion Sizes • 2 T. of peanut buttershould be the size of a golf ball.
“Guesstimated” Portion Sizes • 1 tsp of butter equals the foil-wrapped restaurant type (1 package). • 1 tsp. of oil is the correct serving size.
What Counts as a Portion/Serving? Note: 4 or more drinks/setting is considered “binge” drinking for females. 5 or more drinks/setting is considered “binge” drinking for males.
Step # 4“Increase Physical Activity & Raise HDL level” • Regular physical activity • Reduces your risk of heart disease • Aids in weight loss • How do you do it? • Talk with your doctor before you start a formal program. • Begin slowly. • Choose an activity you like. • Meet with an exercise professional. • Goal: at least 30 minutes or more of moderate activity, most days of the week.
Step # 5“Shop Smart” • Shop the “outside” aisles of the grocery store, they contain healthier food choices. • Avoid the middle aisles, they contained processed/high calorie products. • Choose fresh fruits, vegetables, milk, breads, and meats. • Read food labels.
Food Labels“The Healthy Eater’s Guide” • Indicate portion size • Servings per container • Amount of Calories/serving • Amount of CHO/serving • Amount of Fat/serving • Amount of Saturated Fat/serving • Amount of Trans Fat/serving • Amount of Cholesterol/serving • Amount of Sugar/serving • Amount of Sodium/serving • Amount of Fiber/serving • Amount of Protein/serving • Amount of Vit & Min/serving
Step #5“Cook Smart” • Sauté vegetables in a non-stick pan. • Use non-stick spray or broth instead of butter or oil. • Use egg whites or cholesterol-free egg substitutes to replace eggs. • Use skim milk to replace whole or 2% milk. • Use unsaturated oils and liquid margarine to replace butter. • Use herbs, spices, flavored vinegars, lemon juice, or fat-free/salt-free condiments to add flavor to foods.
Step # 5“Dine Out Smart” • Split an entrée, or eat half and take the rest home. • Order baked, broiled, or grilled food. • Avoid breaded, fried, or creamed foods. • Ask for gravy, sauce, butter, and salad dressing on the side. • Limit fast food to 1x/week. • Ask a dietitian for a meal plan to be followed when eating out.
Interested in learning more?
“On Campus”Contact Information Tanya Williams, MS, RD, LDN Clinical Nutritionist 577-1401 (SHS desk) firstname.lastname@example.org By appointment only Hours available Monday-Friday* Note: Not all Fridays are available
“Off Campus”Contact Information Tanya Williams, MS, RD, LDN Kelly Hoffheins RD, LDN Market Street Counseling 424 ½ Market Street Lewisburg, PA 523-1212 or 745-3776 email@example.com firstname.lastname@example.org