Coronary Artery Disease: Heart Healthy Eating
Coronary Artery Disease: Heart Healthy Eating
Kathleen Turner, a registered dietitian at the Ottawa Heart Institute, provides a coronary artery disease heart healthy eating guide for those who have been diagnosed with coronary artery disease or who want to learn more about the condition.
Content
0.7 -> Hi there!
1.98 -> My name is Kathleen Turner and
I'm a registered dietitian
4 -> working here at the University
of Ottawa Heart Institute.
6.834 -> Over the next few slides, we're
going to chat a little bit about
9.24 -> how to make heart healthy
choices and how you can start to make
12.533 -> changes to your eating patterns
to start thinking about eating
15.48 -> in a heart healthy way.
So let's get started.
19.767 -> When we're talking about
heart healthy eating,
21.5 -> we're really thinking about how
can the food choices that I make
24.2 -> help to keep my heart healthy
and what we know is that when
28.033 -> people make heart healthy food
choices we see improvements in
31.567 -> things like your cholesterol,
your triglycerides,
34.633 -> your blood pressure,
your blood sugars,
37.166 -> can even help you to
manage your weight as well
40.066 -> as your waist circumference.
41.8 -> It can also help lower your
chance of developing heart
44.8 -> disease as well as
lower your chances
46.8 -> of having a heart attack.
48.333 -> Now if you're watching this and
thinking well I already have
50.734 -> heart disease, we also know that
heart healthy eating can also
53.9 -> help slow the progression
of heart disease.
56.333 -> Not only that but it can
also help improve the
58.3 -> health of your arteries.
59.867 -> There are lots of reasons
to start thinking about
61.533 -> making heart healthy choices.
64.433 -> So let's talk about what those
heart healthy choices are.
67.867 -> We're going to start out by
talking about meal timing so
70.233 -> we're going to go
right back to basics.
72.934 -> Now it sounds like a really
simple thing but it's not always
75.834 -> so easy when you're at
home thinking about
77.667 -> making these choices.
79.367 -> What you want to aim to do is
to try and eat your breakfast
82.667 -> within about an
hour of waking up.
85.333 -> It doesn't mean that you wake,
your feet hit the floor and
87.6 -> you're already eating breakfast.
89.133 -> What it means is
that, maybe get up,
91.3 -> read your newspaper and then eat
breakfast but ideally within
94.266 -> that hour of first waking up.
96.734 -> It doesn't matter what time
you're waking up whether you're
98.533 -> getting up at six in the morning
or eight in the morning,
100.867 -> it's within that hour.
102.667 -> After you've had breakfast, what
you want to try and do is aim to
105.934 -> be eating every 4 to 6
hours following that.
109.533 -> So if you get up and
eat breakfast at 8,
111.567 -> you might have lunch
at noon, supper at 5,
113.934 -> snack at 10 and bed at 11 but it
doesn't really matter what time
117.433 -> those meals are, so long
as you're aiming to have
119.667 -> the 4 to 6 hour gap.
122 -> Now unfortunately in
today's day and age,
124.033 -> we don't always get to
eat at exactly 4 to 6
126.734 -> hour time intervals.
129.5 -> So if you know that you're going
to be longer than 4 to 6 hours
133.066 -> between meals, what you can
think about is trying to plan a
136 -> snack and you want to choose
something that is going to fill
139.133 -> you up and sort of tie you over
to prevent you from getting
141.967 -> ravenous before that next meal.
144.533 -> So you might have something like
2 tablespoons of nuts and a
147.567 -> quarter of a cup of dried fruit;
you might choose a piece of
150.934 -> toast and peanut butter; or
maybe you would have a yogurt.
154.3 -> There are lots of different
options but a little healthy
156.533 -> snack is certainly something you
want to consider when you're
159.8 -> getting into long
gaps between meals.
165.6 -> When we're talking about
vegetables and fruits,
167.867 -> we have lots of evidence that
tell us when people make or
170.533 -> people aim to eat fruit and
vegetables every day and they
174.233 -> are able to include
7 to 10 servings;
176.5 -> we see a lot of improvements
in things like blood pressure,
179.767 -> cholesterol, triglycerides,
help you to manage your weight.
183.867 -> Just eating enough fruits and
vegetables has a lot of
186.233 -> heart healthy benefits.
189.4 -> Canada's food guide recommends
between 7 and 10 servings of
192.633 -> fruit and vegetables in a day
depending on your age and your
195.9 -> sex, you really want to try
and aim for that 7 servings of
199.834 -> fruits and vegetables.
201.433 -> Now a serving is not as
big as you might think.
204.8 -> A serving of vegetables is
only about half of a cup.
207.834 -> Now if you cup your hand,
that's about half of a cup.
212.3 -> A serving of fruit is
also half of a cup.
214.734 -> So if you're finding the idea of
trying to eat 7 to 10 servings
218.266 -> of fruits and vegetables
in a day a bit daunting,
221.033 -> break it down.
222.567 -> What you're really thinking is,
can I eat a fruit or a vegetable
225.8 -> at every meal?
227.7 -> And if you can do that, you're
going to be closer to that 7
230.467 -> servings of fruits
and vegetables.
232.767 -> Now they don't have to be fresh.
234.467 -> They can be frozen.
235.834 -> That's a great alternative,
a great option.
238.033 -> You can keep it in your
freezer and pull it out
239.867 -> when you need it.
241.967 -> So fresh or frozen is equally as
good when it comes to nutrition.
246.133 -> If you're going to eat
canned fruits or vegetables,
249.133 -> canned fruit is a
really good option;
251.4 -> you just want to pour off
the juice that's in there.
254.4 -> If you choose to eat
canned vegetables,
257.467 -> what you want to think about is
rinsing those vegetables with
260.533 -> water really well.
262.3 -> By doing this, you get rid
of about half the sodium.
265.9 -> So the bottom line, when it
comes to fruits and vegetables,
268.8 -> you want to try and include one
at every meal in an effort to
272.934 -> get to that 7 servings.
277.734 -> Alright, let's talk a
little bit about fibre.
280.667 -> Fibre has a number of health
benefits and one of those
284.533 -> benefits is that it can help
to lower your LDL cholesterol
288.9 -> and that's soluble fibre
that can help to lower
291.5 -> your LDL cholesterol.
294 -> There are two types of fibre.
295.667 -> There is soluble fibre and
there is insoluble fibre.
299.033 -> You don't have to spend a lot
of time thinking about whether
302.633 -> you're including soluble
or insoluble fibre.
307.033 -> Many foods, particularly
fruits and vegetables,
310.233 -> actually have a
combination of soluble
313.033 -> and insoluble fibre in them.
315.567 -> So what you really want to
be thinking about is food.
317.867 -> So which foods do you
want to choose more often?
320.533 -> Well part of getting your fibre
recommendation is getting your 7
324.633 -> servings of fruits and
vegetables in a day.
327.033 -> The other thing that you
can do is to start choosing
329.567 -> whole grain products.
332.033 -> So things like brown rice, brown
bread or whole wheat pasta.
337.7 -> Those choices are going to have
more fibre in them than white
340.867 -> bread, white pasta
or white rice.
343.667 -> And again, these changes
can happen slowly.
346.934 -> You might try the brown pasta
and once you figure out that you
350.3 -> like the brown pasta then maybe
you'll try the brown rice but
353.7 -> you want to be working towards
making most of your choices,
356.467 -> whole grain choices.
361.1 -> Let's talk about portion size.
363.433 -> People will often say that
this is the thing they
366.266 -> find the most challenging.
368.4 -> You can look at this
plate and think
369.7 -> "Wow, that's pretty simple!".
371.667 -> But when you get home and you're
starting to think about what
373.633 -> you're going to eat, it can
become more challenging.
376.834 -> This is something that's really
easy to think about when you sit
380.3 -> down at your table and
you're starting to eat.
383.934 -> What you really want to try and
think about is the portions of
387.2 -> your starch and protein.
389.533 -> So you'll notice the bottom left
hand corner has starch in there.
393.266 -> So things like your
potatoes, your brown rice,
396.6 -> your brown pasta...
398.567 -> those types of foods.
400.7 -> When sitting at home, you can
actually make a fist and that's
404.7 -> about how much starch you
want to aim for in a meal.
409.133 -> That's not a lot but it is
certainly enough that you would
411.8 -> feel satisfied.
413.767 -> When we're talking about your
protein, things like your fish,
417.7 -> your lean meat,
chicken, beans, lentils,
422.133 -> those are things
that include protein.
424.6 -> That can be the other
quarter of your plate.
427.767 -> Now sitting at home,
I want you to look at
429.867 -> the palm of your hand.
431.8 -> That's about how big that piece
of meat you eat should be.
436.266 -> Now in terms of thickness, you
want that piece of meat to be
440.066 -> about the thickness
of your pinkie finger.
443.6 -> So now you figured, okay, I want
to have a fist full of starch
447 -> and I want to have
about a palm of protein.
450.734 -> What you want to fill up
on here is vegetables.
453.834 -> You want to try and have at
least two kinds of vegetables at
456.367 -> your meal and it should
be about half your plate.
460.6 -> Vegetables are very filling
and they're low in calories.
464.133 -> They also taste great so that's
what you want to fill up on.
467.8 -> So when you sit down to
your meal you think, okay,
469.9 -> I'm going to have a little bit
of my potatoes or rice or pasta
473.967 -> and I'm going to have a little
piece of meat or fish or chicken
477.867 -> and then I'm going to have a lot
of vegetables to go with that.
481.066 -> You could also have a glass of
milk and maybe you want a piece
483.567 -> of fruit for dessert but this is
ideally what you want your plate
487.233 -> to look like.
488.9 -> So you're sitting there
and you're like, holy man,
490.7 -> my plate doesn't look
like that at all.
492.6 -> This comes with time.
495.066 -> You don't have to make changes
to your eating overnight.
498 -> You can start to
make small goals.
500.233 -> So maybe you might start out by
decreasing your protein piece a
503.9 -> bit or you might increase your
vegetables a little bit and
507.333 -> that's okay.
508.867 -> Things don't have
to happen overnight.
510.567 -> You can take your time
to make these changes.
514.6 -> When we're talking about fats,
fats in food have an impact on
518.7 -> the cholesterol in your body.
521 -> There are three
main types of fats.
523.433 -> There are unsaturated fats,
saturated fats and trans fats.
527.967 -> They all have different
impacts on your cholesterol.
531.533 -> So we're going to start off with
the good news and we're going to
534.266 -> talk about unsaturated fats.
536.6 -> Unsaturated fats can help to
lower your LDL cholesterol which
543.066 -> is your lousy cholesterol.
545.867 -> When you choose these
unsaturated fats
548.266 -> over saturated fats.
550.934 -> So where do you find
unsaturated fats?
553.734 -> Well you find unsaturated fats
in liquid oils and generally
558.5 -> speaking, those oils come from
vegetables so it's things like
562.266 -> canola oil, olive oil, safflower
oil, and sunflower oil.
567.734 -> These kinds of oils are full of
unsaturated fats and these are
572.266 -> what you want to be
choosing at home.
574.5 -> So if you're making a stir fry,
you can use canola oil instead
578.233 -> of something like
butter or lard.
580.1 -> Many of us have already made
that change but it's always good
582.867 -> to think about that
on a regular basis.
585.9 -> Other good sources of
unsaturated fats are things like
589.1 -> nuts and seed, avocado, nut
butters like peanut butter or
594.033 -> almond butter.
595.467 -> These are all things you
want to choose more often.
599.667 -> Talking a little bit about
these bad fats or saturated
603.233 -> and trans fats.
605.133 -> Now saturated fats come
mainly from animal sources.
609.533 -> So things like steak, red meat
will have a lot of saturated
614.667 -> fats in it but you also find
saturated fats in chicken and
617.734 -> pork tenderloin but you
find much less of it.
621.467 -> So the big culprits in what we
eat are typically red meat
625.133 -> and dairy products.
626.934 -> So what does this
mean for you at home?
628.667 -> This means that you want to try
and include red meat only once
632.734 -> or twice a week.
634.6 -> The other nights of the week or
at lunch time you want to choose
637.4 -> things like fish, chicken,
lean cuts of pork,
641.734 -> perhaps pork tenderloin and
you might even want to try and
644.6 -> include a vegetarian meal.
646.767 -> So something like a vegetarian
chili or maybe making
649.166 -> a stir fry with tofu.
651.834 -> But again, you know
you don't have to be a
654.767 -> vegetarian to be healthy.
656.467 -> You just want to choose those
red meats in moderation.
660.7 -> Now when it comes to trans
fats, we find trans fats
663.967 -> mainly in processed foods.
667.4 -> We're seeing less and less trans
fats now but it is important to
671.333 -> be aware that they
are still out there.
673.867 -> So your best way to find out
about trans fats is to look on a
676.967 -> food label and aim to find
something that has close to zero
681.7 -> as possible because those trans
fats have no redeeming features.
686.7 -> They're going to make your LDL
or your lousy cholesterol go up,
690.967 -> and your HDL or your happy
cholesterol go down.
695.433 -> So you really do want to try
and limit those trans fats.
698.967 -> The bottom line when it comes to
saturated and trans fats is you
702.767 -> want to look at your food
label and aim to find things
705.2 -> as close to zero
as possible in trans fats.
708.5 -> For saturated fats, you want to
limit red meat to only once or
711.667 -> twice a week and try and choose
some low fat dairy products so
715.233 -> 1% or skim milk, lower
fat yogurts and maybe even
719.8 -> trying some low fat cheese.
724.1 -> Salt.
725.5 -> We're going to talk a
little bit about salt now.
728.934 -> Salt is made up of
sodium and chloride.
732.6 -> The dangerous part of
salt is the sodium.
736 -> Sodium increases your risk for
developing high blood pressure
739.834 -> and high blood pressure
increases your risk of having
742.533 -> a heart attack or stroke.
745.166 -> In a day, we recommend
that you have about
747.467 -> 1500 to 2400 mg of sodium.
751.633 -> A teaspoon of salt has
2300 mg of sodium in it.
757.667 -> Now what we know is that
most of the sodium that we
760.767 -> are eating is actually
coming from processed foods.
763.6 -> It's not so much the salt that
you might add in cooking
766.667 -> or the salt that you might
add at the table.
769.233 -> It's really coming from the
foods that you eat that you
772.166 -> buy that are already made.
774.367 -> What you can do is you can
actually read a food label
777.166 -> to find out how much
sodium is in there.
780.066 -> You're aiming to find something
that has less than 10 percent
784.033 -> daily value written on
the food label for sodium.
787.367 -> That's your target.
789.367 -> Now salt is very much
an acquired taste.
792.033 -> If you're used to
eating a lot of salt,
794.467 -> so you put salt in your cooking
and you add salt at the table,
798.266 -> and if all of a sudden you go
cold turkey and stop eating that
801.533 -> salt, you're going to notice
a really big difference.
806.166 -> You're going to find your food
tastes a little bit bland.
808.967 -> You can do a cold turkey and
you will adapt to that flavour.
812.934 -> The other option is, of
course, to do it gradually.
817.066 -> If normally you put a teaspoon
of salt in your recipe,
820.333 -> try three quarters
of a teaspoon,
822.6 -> then you can do
half of a teaspoon,
824.7 -> then maybe a quarter of a
teaspoon and you might be able
826.767 -> to get rid of it all together.
828.567 -> If you're salting
food at the table,
830.834 -> instead of salting your food,
salt your hand then put the salt
836 -> on your food from your hand
and gradually cut back.
839.467 -> As you use less salt, you
get used to the flavour of
843 -> things not having that
salty taste and you'll start
846.734 -> to really like that.
848.367 -> You may want to use other
ways of spicing your food.
851.5 -> Herbs and spices are a great
way of giving things flavour.
855.734 -> You may also want to
use things like lemon juice
858.133 -> or vinegar on your food.
859.967 -> It gives your mouth a nice
taste but it doesn't have
863.1 -> that salt in it.
864.934 -> Feel free to use other
spices as much as you want.
870.7 -> We'll talk a little
bit about alcohol.
873.8 -> You should always check with
your physician about alcohol
876.333 -> but generally speaking,
alcohol is considered safe.
880.3 -> We do recommend
alcohol in moderation.
883.2 -> Now moderation is always
the key piece here.
885.5 -> What moderation means is 1 to 2
drinks per day to a maximum of
891.867 -> 14 drinks per week for men and
9 drinks per week for women.
898.233 -> One mixed drink is
considered about one
901.066 -> and a half fluid ounces and
that could be something like
904 -> vodka, gin, brandy, or rum.
909.834 -> When we're talking about wine,
a drink is considered five
913.2 -> ounces and when we're talking
about beer or wine coolers,
916.867 -> a drink is considered 12 ounces.
919.533 -> This is a good thing to keep in
mind if you choose to include
922.867 -> alcohol in what you're
eating and drinking.
929.567 -> We're going to talk a
little bit about how to make
931.467 -> changes to your eating patterns.
933.9 -> When you're thinking about
making changes to your eating
936.066 -> patterns, these changes don't
have to happen overnight,
939.533 -> they can take time.
941.133 -> You want to start out small.
942.9 -> Start by picking a goal you are
certain that you can succeed at.
946.767 -> Once you've succeeded that
goal, you might want to
948.867 -> set another goal for
yourself but these changes
951.367 -> don't have to be overnight.
953.934 -> You can take your time
to make these changes.
957.4 -> That's all I have to say for the
nutrition section but if you'd
961.133 -> like more information
you can refer to your
963.1 -> healthy living guide.
964.7 -> Thank you very much.
Source: https://www.youtube.com/watch?v=4ukyQlCE7RQ