franciscan heart center's 2014 heart health! booklet

FRANCISCAN HEALTH SYSTEM • THE SOUTH SOUND’S LEADER IN HEART CARE

heartFranciscan Heart Center

RECIPES & TIPS

Heart-Healthy Living FOR THE

WHOLE FAMILY!

FREE

Franciscan Health System 2014

How heart-friendly is your kitchen?

Doctors’ advice to use today

Local classes

FHS200L HeartDietBook2014_00.indd 1 12/7/13 8:38 PM

Franciscan Heart Center.

No doctor? Let us help you fi nd the primary care provider right for you. Call 1 (888) 825-3227 or visit www.FranciscanDoctors.org today.

“I want my patients to be engaged in their health, to ask questions. We’re in this relationship together!”Janis Fegley, DO,division chief of primary care

‘Mom’ to six-year-old Andrea, Tina has an adorable reason to live heart-healthy!

When it comes to heart health, be sure to maximize your relationship with your primary care provider. Your regular doctor is there to help you prevent and manage chronic conditions, and detect health problems early for the best possible outcome. And when needed, Franciscan Heart Center is everywhere you fi nd Franciscan. It begins with our caring family doctors attentive to your heart health. It includes our community educators to help you live your best life, whether you want to eat better or quit smoking. And all are backed by our exceptional cardiologists, heart and vascular surgeons, and other dedicated specialists conveniently located throughout Puget Sound. Your Franciscan team is focused on just one goal: getting you back to the life you love.

DR. FEGLEY TAKE THIS RELATIONSHIP TO HEART.


Franciscan Heart Center.

Tina knew she had a family history of heart disease. Her dad died of a heart attack in his early 60s; her brother had a six-way bypass at 52. While gardening one day, Tina told her husband she needed more exercise. “I usually don’t get breathless just turning over a few shovels of dirt,” she said. “And I was getting really tired at work.” Tina went walking the next day – and felt a slight squeezing in her chest. She called her doctor’s offi ce.“Tina came to me with vague complaints, which led me to think it was cardiac,” said Janis Fegley, DO, Tina’s primary care physician. “I performed an EKG and referred her to cardiology immediately.” That was Monday. Tina saw the cardiologist Tuesday and had cardiac catheterization Wednesday – for a 90-percent blockage requiring two stents. Today, Tina follows her medication regimen faithfully, avoids red meat, eats more fruits and vegetables and exercises more. “You hear about the importance of a heart-healthy lifestyle,” Tina said, “but it doesn’t hit home until it hits you. Life is precious. Don’t wait — start now!”

1

WE’RE WITH YOU EVERY STEP OF THE WAY.


Franciscan Health System is a proud sponsor of

FRANCISCAN + AHA|ASA + YOUPartnering to help you in the fi ght against heart attack, stroke and vascular disease.

Watch for events in your community or visit www.FHShealth.org/heart to fi nd a Franciscan heart health talk or event near you.

We’ve all seen one on TV. The actor staggers, clutches his chest, and drops to the ground. In reality, a heart attack may look very different, especially in women.

Classic symptoms

• Pressure or squeezing in the chest

• Chest pain (from dull to sharp, stabbing)

• Weakness or radiating pain down the left arm

Other symptoms (seen especially in women)

• Fatigue• Nausea, even vomiting• Cold, clammy skin• Shortness of breath• Dizziness

• Pain in the neck, jaw or shoulder blade

• Indigestion or ‘full’ feeling

• Ominous feeling that something is very wrong

Heart Attack

Franciscan Health System is a proud sponsor of

FRANCISCAN + AHA|ASA + YOUFRANCISCAN + AHA|ASA + YOUPartnering to help you in the fi ght against heart attack, stroke and vascular disease.

Watch for events in your community or visit www.FHShealth.org/heart to fi nd a Franciscan heart health talk or event near you.

Every second counts. Even if you are not sure it’s a heart attack, call 9-1-1 now!

“Women are more likely to have vague symptoms and not seek help right away. It’s critical they do: Women under the age of 50 are about twice as likely to die from a heart attack as men in the same age group.”Daniel Wuthrich, MD, cardiologist

2

DR. WUTHRICH HOW WILL YOU KNOW?


The role of arteries is to carry oxygen-rich blood from the heart to the body’s tissues. Several conditions interrupt this fl ow and can put you at higher risk for heart attack and stroke. Should you have a problem, your doctor may refer you to a vascular specialist for evaluation.

Peripheral artery disease (PAD)

Blockages from fatty buildup can occur in any artery, including the legs. Make an appointment to see your provider if you experience any of the following symptoms:• Pain or tingling in your legs when you walk,

that goes away when you stop• Painful cramping, numbness or tingling in your legs,

feet or buttocks• Poor wound healing• Legs and feet turning bluish color

Aneurysm

An aneurysm is a weak area in an artery. It may begin as plaque and infl ammation that cause the area to bulge like a balloon. A common site of an aneurysm is the aorta, the largest artery in the body that runs from your heart through your abdomen. This is called an abdominal aortic aneurysm (AAA). AAA is a silent threat generally found only through imaging. Be sure to have a yearly physical with your physician.

“Aggressive life-style changes and medications are fi rst-line treatments for PAD. We can treat AAA and severe cases of PAD with new, minimally invasive surgical options such as stents.”Omar Dorzi, MD, vascular surgeon

DID YOU KNOW?Medicare covers a one-time abdominal aortic aneurysm (AAA) screening ultrasound if you get an at-risk referral as a result of your “Welcome to Medicare” physical exam. Ask your provider about AAA screening at Franciscan.

About Arteries

3

DR. DORZIPROBLEMS AREN’T ONLY FOUND IN THE HEART.


Does your heart occasionally race, fl utter or even skip a beat? It’s generally normal, and more common as people age. However, if your heart races furiously, or if you feel faint, dizzy or short of breath, you should see your doctor right away. The heart has an intricate electrical system. If something goes wrong with the electrical pathways, it can create a rhythm disturbance, or arrhythmia. Treatment depends on the type and severity. Help may range from lifestyle changes and medication to surgery that can ‘burn away’ abnormal electrical pathways. Implantable devices, such as a pacemaker or defi brillator, can also be used to help hearts maintain a steady beat.

“We have many effective options for safely and effec-tively restoring and regulating heart rhythm. However, certain arrhythmias can cause sudden cardiac arrest or other serious problems. If you have symptoms, see your health care provider.”Amrit Guptan MD, FACC, cardiologist and electrophysiologist

Arrhythmias

4

DR. GUPTAN WHY HEARTS SKIP, STUTTER AND FLUTTER


3 Risk factors you cannot control: • Age (men over 45; women over 55) • Gender (more men have heart attacks earlier in life, but heart disease will kill more women) • Family history

9 Ways to reduce your risk: • Quit smoking • Exercise 30-60 minutes daily or walk 10,000 steps • Drink less alcohol, 2 drinks or less a day for men and 1 drink or less a day for women • Limit stress • Eat a balanced, Mediterranean-inspired diet • Maintain a healthy weight • Plan meals to cook at home • Schedule regular check-ups • Sleep at least 7 hours a night

You can cut your risk of heart attack and stroke up to 50% by adopting healthy lifestyle choices.

De-StReSS YouRSelf: Chronic stress is more damaging than you think. It increases cortisol, a hormone that has a direct impact on our blood vessels, blood sugars and hormonal balance. This can lead to inflammation and increased risk for cardiovascular diseases.

foR CaRDiovaSCulaR DiSeaSeS: eaSY CHANGE

Risk Factors

Here you’ll find small changes that make a difference

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6

Know Your Controllable Symptoms

HDL

Fasting Blood Sugar

Blood Pressure

Waist Circumference

Triglycerides

3 or more of these symptoms can lead to chronic diseases such as:

Source: National Cholesterol Education Program

Type IIDiabetesPeople with diabetes have a three times higher risk of developing cardiovascular disease. The same good habits that prevent heart disease can also prevent diabetes.

VascularDiseaseClogging and hardening of the arteries occurs when blood vessels become damaged from chronic high blood pressure, cholesterol or fatty buildup and inflammation. Restricted blood flow can cause tissue damage, stroke or death.

Coronary HeartDiseaseOne of many cardiovascular diseases of the heart and blood vessel system. Symptoms can be life-threatening such as heart-attack or heart-failure. It is the No. 1 cause of death for Americans.

StrokeA stroke occurs when a blood vessel in the brain becomes blocked, interrupting blood flow to the brain.

Signs include: trouble speaking, confusion, numbnessand severe headache.


Know Your Controllable SymptomseaSY CHANGE

Choose one symptom to improve

turn the page to see where you stand

HDL

Fasting Blood Sugar

Blood Pressure

Waist Circumference

Triglycerides

3 or more of these symptoms can lead to chronic diseases such as:

Source: National Cholesterol Education Program

Type IIDiabetesPeople with diabetes have a three times higher risk of developing cardiovascular disease. The same good habits that prevent heart disease can also prevent diabetes.

VascularDiseaseClogging and hardening of the arteries occurs when blood vessels become damaged from chronic high blood pressure, cholesterol or fatty buildup and inflammation. Restricted blood flow can cause tissue damage, stroke or death.

Coronary HeartDiseaseOne of many cardiovascular diseases of the heart and blood vessel system. Symptoms can be life-threatening such as heart-attack or heart-failure. It is the No. 1 cause of death for Americans.

StrokeA stroke occurs when a blood vessel in the brain becomes blocked, interrupting blood flow to the brain.

Signs include: trouble speaking, confusion, numbnessand severe headache.

7


What’S YouR numbeR? eaSY CHANGE

Vital Statistics

8

= Ratio

Waist:hip Ratio Calculation

Waist number

Hip number

Healthy At Risk High Risk Date Your Numbers Date Your Numbers

TOTAL CHOLESTEROL (TC) Less than 200 201-239 240 and above

LDL (Lousy) Cholesterol Less than 100 101-159 160 and above

HDL (Healthy) Cholesterol

Women 60 or higher 51-59 50 or less

Men 60 or higher 41-59 40 or less

TC:HDL RATIO Less than 5:1

TRIGLYCERIDES Less than 150 151-199 200 and above

FASTING BLOOD SUGAR Less than 100 101-125 126 and above

CRP (measures inflammation) Less than 1.0 1.0-2.9 3.0 or higher

BLOOD PRESSURE

Systolic Less than 120 121-139 140 or higher

Diastolic Less than 80 81-89 90 or higher

WAIST CIRCUMFERENCE

Women Less than 35” 35” or greater

Men Less than 40” 40” or greater

WAIST:HIP RATIO*

Women Less than 0.8 0.81-0.84 0.85 or greater

Men Less than 0.9 0.91-0.99 1.0 or greater

BODY MASS INDEX (BMI) 19-24 25-29 30 or higher

new guidelinesfor reducing the risk of heart disease can be confusing.

Ask your doctor how they apply to you.


Vital Statistics

*The INTERHEART Study, sponsored by the World Health Organization, was conducted in 52 countries with almost 30,000 participants, with and without heart disease. Each person’s BMI and waist-to-hip ratio (WHR) measurements were taken, and weighted for 9 other risk factors including diabetes, smoking, activity, diet and hypertension (high blood pressure). The results? The WHR is a better predictor of heart disease than the BMI.

9

Healthy At Risk High Risk Date Your Numbers Date Your Numbers

TOTAL CHOLESTEROL (TC) Less than 200 201-239 240 and above

LDL (Lousy) Cholesterol Less than 100 101-159 160 and above

HDL (Healthy) Cholesterol

Women 60 or higher 51-59 50 or less

Men 60 or higher 41-59 40 or less

TC:HDL RATIO Less than 5:1

TRIGLYCERIDES Less than 150 151-199 200 and above

FASTING BLOOD SUGAR Less than 100 101-125 126 and above

CRP (measures inflammation) Less than 1.0 1.0-2.9 3.0 or higher

BLOOD PRESSURE

Systolic Less than 120 121-139 140 or higher

Diastolic Less than 80 81-89 90 or higher

WAIST CIRCUMFERENCE

Women Less than 35” 35” or greater

Men Less than 40” 40” or greater

WAIST:HIP RATIO*

Women Less than 0.8 0.81-0.84 0.85 or greater

Men Less than 0.9 0.91-0.99 1.0 or greater

BODY MASS INDEX (BMI) 19-24 25-29 30 or higher


Heart-Healthy Platemake it MEDITERRANEAN

No matter what your food culture, live longer and reduce your risk of chronic disease by adapting these principles of the Mediterranean diet: • Eat more fruits, veggies, beans, nuts, seeds and grains

• Use olive oil, nuts and avocados as your main fat sources • Eat small servings of non-or low-fat cheese and yogurt • Eat two to three servings of baked or broiled fish weekly • Limit lean red meat to once or twice a month

• Barley(hulled is best), Bulgur,Buckwheat,Millet,Farro• BrownorWildRice,QuinoaandOats• DriedBeans,PeasandLentils• Whole-WheatPasta• SweetCorn• Potatoes (Sweet or White)• WinterSquash

1/4 Whole Grains orStarchy vegetables

• Low-fatMilk,YogurtandCheese• Beans,PeasandLentils• LeancutsofBeefandPork (such as Sirloin,Tenderloin, Chuck Shoulder Roast, Round tip)• ChickenandTurkey• Tofu,Tempeh• Eggs• Nuts• Fish

1/4 lean protein

• Apples• Artichokes• Asparagus• Avocado• Berries• Broccoli• Brussels Sprouts• Cabbage• Carrots• Cauliflower• CitrusFruits (Oranges, Grapefruit, Lemons, Tangerines)

1/2 fruits & nonstarchy vegetables

• Cucumber• DarkLeafy Greens(Spinach, Collards, Mustard, Arugula, Kale, Swiss Chard)• Eggplant• GreenBeans• Melon• Mushrooms• Onions• Pears• StoneFruits (Peaches, Nectarines, Plums, Apricots, Dates, Cherries)• Tomatoes• Zucchini

1/2 fruits and nonstarchy vegetables

10


need help with serving sizes? Use the plate model in addition to a food scale and these visual cues for a single serving of:

Lean protein

Cheese or nuts

Pasta, rice, beans

11

• Barley(hulled is best), Bulgur,Buckwheat,Millet,Farro• BrownorWildRice,QuinoaandOats• DriedBeans,PeasandLentils• Whole-WheatPasta• SweetCorn• Potatoes (Sweet or White)• WinterSquash


• Low-fatMilk,YogurtandCheese• Beans,PeasandLentils• LeancutsofBeefandPork (such as Sirloin,Tenderloin, Chuck Shoulder Roast, Round tip)• ChickenandTurkey• Tofu,Tempeh• Eggs• Nuts• Fish

1/4 lean protein

eaSY CHANGE


• Cucumber• DarkLeafy Greens(Spinach, Collards, Mustard, Arugula, Kale, Swiss Chard)• Eggplant• GreenBeans• Melon• Mushrooms• Onions• Pears• StoneFruits (Peaches, Nectarines, Plums, Apricots, Dates, Cherries)• Tomatoes• Zucchini

1/4 lean protein


What You neeD to knoW

12

Sugar, Salt, Fat and Fiber

FAT

Guidelines

• Increase intake of mono- and polyunsaturated fats, those liquid at room temperature• Reduce intake of saturated fats, those solid at room temperature• Avoid foods containing trans fats, listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

Tips

• Add omega-3’s: salmon, herring or sardines. Use flax and walnut oils to make your own dressings and marinades• Use an avocado in place of butter or mayonnaise• Broil, bake and roast instead of frying• Cook primarily with olive oil and canola oil • Nuts are a good source of healthy fats

FIBER

Guidelines

• Fiber is found mostly in plant foods. Although it is indigestible, our bodies use fiber to aid in the digestion process • Fiber keeps us full longer, stabilizes blood sugar and reduces cholesterol• Aim for 21-38 grams of total fiber per day• Increase fiber slowly, it may take time for your body to adjust

Tips

• Add beans, legumes and whole grains to soups, sauces and other dishes• Choose breads, cereals and crackers that say “100% whole grain”• At breakfast, add ground flax, oat bran or wheat germ to your yogurt, hot cereal or smoothie• To help lower cholesterol, consume foods high in soluble fiber such as citrus fruits, oats, brussels sprouts, pears and mushrooms

SALT/SODIUM

Guidelines

• Aim for less than 2300 mg daily (about 1 tsp)

• African-Americans, adults 50+ and all people with hypertension or diabetes benefit from diets with less than 1500 mg daily• Eating foods high in potassium, magnesium and calcium helps reduce blood pressure

Tips

• Highly processed and prepared foods can contribute 75% or more to sodium intake • Foods highest in potassium: sweet potatoes, squash, coconut water, avocado, spinach, swiss chard, beans and legumes• Foods highest in magnesium: leafy greens, sesame and pumpkin seeds, beans, legumes and whole grains

SUGAR

Guidelines

• Refined sugar promotes inflammation in the body and contributes to empty calories• Sugar can raise your triglycerides• 4 grams = 1 teaspoon sugar• Daily Added Sugar Guide Women - up to 6 tsp (24 grams) Men - up to 9 tsp (36 grams)

Children - up to 3 tsp (12 grams)

Tips

• Look for sugar under other names: sucrose, corn syrup, fructose, cane juice or syrup, maple syrup, honey or blackstrap molasses • Minimize sugar substitutes like aspartame, xylitol, mannitol, sorbitol, stevia • Take advantage of fruits’ natural sweetness and have them for dessert, a snack or to sweeten up just about anything!


13

Sugar, Salt, Fat and Fiber

FAT

Guidelines

• Increase intake of mono- and polyunsaturated fats, those liquid at room temperature• Reduce intake of saturated fats, those solid at room temperature• Avoid foods containing trans fats, listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

Tips

• Add omega-3’s: salmon, herring or sardines. Use flax and walnut oils to make your own dressings and marinades• Use an avocado in place of butter or mayonnaise• Broil, bake and roast instead of frying• Cook primarily with olive oil and canola oil • Nuts are a good source of healthy fats

FIBER

Guidelines

• Fiber is found mostly in plant foods. Although it is indigestible, our bodies use fiber to aid in the digestion process • Fiber keeps us full longer, stabilizes blood sugar and reduces cholesterol• Aim for 21-38 grams of total fiber per day• Increase fiber slowly, it may take time for your body to adjust

Tips

• Add beans, legumes and whole grains to soups, sauces and other dishes• Choose breads, cereals and crackers that say “100% whole grain”• At breakfast, add ground flax, oat bran or wheat germ to your yogurt, hot cereal or smoothie• To help lower cholesterol, consume foods high in soluble fiber such as citrus fruits, oats, brussels sprouts, pears and mushrooms

SALT/SODIUM

Guidelines

• Aim for less than 2300 mg daily (about 1 tsp)

• African-Americans, adults 50+ and all people with hypertension or diabetes benefit from diets with less than 1500 mg daily• Eating foods high in potassium, magnesium and calcium helps reduce blood pressure

Tips

• Highly processed and prepared foods can contribute 75% or more to sodium intake • Foods highest in potassium: sweet potatoes, squash, coconut water, avocado, spinach, swiss chard, beans and legumes• Foods highest in magnesium: leafy greens, sesame and pumpkin seeds, beans, legumes and whole grains

SUGAR

Guidelines

• Refined sugar promotes inflammation in the body and contributes to empty calories• Sugar can raise your triglycerides• 4 grams = 1 teaspoon sugar• Daily Added Sugar Guide Women - up to 6 tsp (24 grams) Men - up to 9 tsp (36 grams)

Children - up to 3 tsp (12 grams)

Tips

• Look for sugar under other names: sucrose, corn syrup, fructose, cane juice or syrup, maple syrup, honey or blackstrap molasses • Minimize sugar substitutes like aspartame, xylitol, mannitol, sorbitol, stevia • Take advantage of fruits’ natural sweetness and have them for dessert, a snack or to sweeten up just about anything!


Ignore nutrition claims on the front of the package; the truth is on the Nutrition Facts label. Use this guide to make informed choices.

hoW to ReaD a fooD label

14

Understanding Labels

Nutrition FactsServing Size: 1 cup (226 g)

Serving Per Container: 1

Other Ingredients: Cultured Pasteurized

Grade A Milk. Sugar,Peaches, Modified Corn

Starch, Kosher Gelatin, Natural and Artificial

Flavor, Aspartame, Potassium Sorbate Added to

maintain Freshness, Acesulfame Potassium,

Citric Acid, Vitamin A Acetate, Vitamin D

3

Amount Per Serving

Calories 170 Caleries from Fat 27

% Daily Value*

Total Fat 3g 6%

Saturated Fat 1.5g 8%

Trans Fat 0g 0%

Polyunsaturated Fats 1g

Monounsaturated Fats 0.5g

Cholesterol 5 mg 1%

Sodium

80 mg 3%

Total Carbohydrate 25g 8%

Dietary Fiber 0g 0%

Sugars 18g

Protein 10 mg

Vitamin A 15% • Vitamin D

3

20%

Calcium 20% • Iron 10%

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

Potassium 3,500mg 3,500mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

*Percent daily are based on a 2,000-calerie diet. Your daily

values may be higher or lower depending on your calorie needs:

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Ingredients are listed in descending order by weight

Is thisserving sizereasonable?

If you know you’regoing to consume

twice as much,multiply the

numbers by 2

The 5/20 Rule 5% or less is low and 20% or more is high

Watch out for added sugarshighlighted below

Most adultsneed between

1,500 and 2,000calories per day.

Adjust yournumbers

as needed.

Aim for atleast 3-5

grams of �berper serving

Get enough of these nutrients

Limit thesenutrients


Understanding LabelsfooD teRmS eaSY CHANGE

• highly processed: A food that is far from it’s original form like refined grains. Also, look for added chemically-derived ingredients.• empty calories: Calories in our foods that deliver little or no nutritional value such as sugar, alcohol and highly refined or processed foods. • nutrient dense: A food that provides a large amount of nutrients for its calories.

Five Golden Rules of Food • build from breakfast. Research shows those who start their day with breakfast weigh less and maintain stable blood sugars.• eat the rainbow. Think color when preparing meals & snacks. The more colorful, the better! • Get hooked on fish. Meatless Monday, Tuna Tuesday and Salmon Sunday. You get the idea: less meat and more fish with heart-protecting omega-3’s.• make grains whole. Three daily servings of whole or minimally processed grains, such as oats, quinoa and bulgur, will reduce your risk of cardiovascular disease, diabetes and obesity.• learn to love legumes. Beans, lentils, peas, soybeans, and nuts are all great choices - high in fiber, protein, iron and other minerals.

Eat more foods that don’t have food labels, such as fresh fruits and vegetables.

15


How Heart-Friendly Is Your Kitchen?

1. Homemade dressings, marinades & sauces

2. Plain, low-fat yogurt. Add real fruit &/or honey

3. Whole grains: brown rice, barley, quinoa, whole-wheat pasta and couscous, bulgur, and 100% whole grain bread

4. Low-fat milk, plain iced tea, coffee, flat or sparkling water

5. Legumes: black, white, navy, kidney, garbanzo beans, lentils and peas

6. Fresh or frozen veggies; steamed, sauteed or roasted.

7. Plant-based fats: Avocados and nuts

8. Canned fish: herring, mackerel, salmon, sardines

PHASE IN

1. Store-bought dressings, marinades & sauces

2. Fruit-flavored or “fruit-on-bottom” yogurts

3. Refined grains: couscous, pasta, and white or flavored rice

4. Sugary drinks: flavored waters, sweetened teas, and juices

5. Canned baked beans, chilis and soups

6. Mashed potatoes and veggies with added cream and butter

7. Margarine, butter, mayonnaise, lard, animal fats.

8. Preserved meats

PHASE OUT PHASE IN1. Homemade dressings, marinades and sauces

2. Plain, low-fat yogurt. Add real fruit and/or honey

3. Whole grains: barley, quinoa, oats, whole-wheat pasta, bulgur and 100% whole grain bread and crackers

4. Low-fat milk, unsweetened iced tea, coffee, flat or sparkling water

5. Legumes: black, white, navy, kidney, garbanzo beans, lentils, peas and edamame

6. Fresh or frozen veggies; steamed, sauteed or roasted

7. Plant-based fats: avocados, nuts and nut-butters and plant-oils (olive, flax, walnut)

8. Canned fish: herring, tuna, salmon, sardines

1. Store-bought dressings, marinades and sauces


3. Refined grains: couscous, pasta, white or flavored rice and enriched bread or crackers

4. Sugary drinks: flavored waters, sweetened teas and juices



7. Margarine, butter, mayonnaise, lard, animal fats

8. Preserved meats

PHASE OUT

16


• purchase frozen fruits and vegetables in the off-season. Purchase locally grown produce in-season, when they’re less expensive.• buy in bulk. Nuts, grains, dried fruit and whole-wheat pastas.• menu planning saves time and money. Work leftovers (in the fridge or freezer) into your menus. • Store brands are often cheaper than using coupons. Coupons may save money, but they often are for highly processed foods. Check labels!• Stock up on canned goods when often-used items are on sale.• Get your omega-3’s economically from canned salmon, sardines and herring.• For snacks on-the-go, packing your own saves money.

take a list.

Savvy grocery shoppers save money by always going with a list (and never shopping hungry). Commit to adding two heart friendly foods to your next grocery list and check labels when in doubt.

buDGet ShoppinG = betteR eatinG eaSY CHANGE

How Heart-Friendly Is Your Kitchen?

1. Homemade dressings, marinades & sauces

2. Plain, low-fat yogurt. Add real fruit &/or honey

3. Whole grains: brown rice, barley, quinoa, whole-wheat pasta and couscous, bulgur, and 100% whole grain bread

4. Low-fat milk, plain iced tea, coffee, flat or sparkling water

5. Legumes: black, white, navy, kidney, garbanzo beans, lentils and peas

6. Fresh or frozen veggies; steamed, sauteed or roasted.

7. Plant-based fats: Avocados and nuts

8. Canned fish: herring, mackerel, salmon, sardines

PHASE IN

1. Store-bought dressings, marinades & sauces


3. Refined grains: couscous, pasta, and white or flavored rice

4. Sugary drinks: flavored waters, sweetened teas, and juices



7. Margarine, butter, mayonnaise, lard, animal fats.

8. Preserved meats

PHASE OUT PHASE IN1. Homemade dressings, marinades and sauces

2. Plain, low-fat yogurt. Add real fruit and/or honey

3. Whole grains: barley, quinoa, oats, whole-wheat pasta, bulgur and 100% whole grain bread and crackers

4. Low-fat milk, unsweetened iced tea, coffee, flat or sparkling water

5. Legumes: black, white, navy, kidney, garbanzo beans, lentils, peas and edamame

6. Fresh or frozen veggies; steamed, sauteed or roasted

7. Plant-based fats: avocados, nuts and nut-butters and plant-oils (olive, flax, walnut)

8. Canned fish: herring, tuna, salmon, sardines

1. Store-bought dressings, marinades and sauces


3. Refined grains: couscous, pasta, white or flavored rice and enriched bread or crackers

4. Sugary drinks: flavored waters, sweetened teas and juices



7. Margarine, butter, mayonnaise, lard, animal fats

8. Preserved meats

PHASE OUT

17


SittinG: ThENEWSMOkiNG

Physical Activity

Think beyond exercise for your health. Focus on minimizing time spent sitting and maximizing frequent bouts of standing or walking.

eaSY CHANGE

14

We all know it’s important to exercise 30-60 minutes per day. Research reveals that it’s just as important to also reduce sitting time. The more interruptions you can make in your prolonged sitting, the better.

how much do you sit?add up the hours, you may be surprised!

ideas for movement • Stand during meetings or phone calls • Get up during commercials on TV • Stand while folding laundry, riding on the bus or train • Rethink your office; are there any high countertops you could work at on your computer? • Set timers on your phone or send email reminders to get up and move

moving adds up!Your body burns 3x as much energy walking or doing light activities than it does at rest.

Work

Commute

Socializing

TV

Computer

Entertainment

Waiting (ie: bus stops, airports, waiting rooms)

Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How Much

18


Keep a journal for three days, recording all your activity and food intake. From there, you can see where your need to improve.

eaSY CHANGE

15

fooD & aCtivitY loG

Physical Activity

Tracking our daily food intake and activities makes us accountable for the choices we make, setting us up for greater success.

There are a lot of online food and exercise tracking programs, as well as apps. If you like pencil and paper, here’s what to include:

Depending on your goals, you can also track servings of fruits and vegetables, fish, whole grains and lean proteins. Pay attention to foods that contribute to excess sodium, sugar and fat.

Including goals in your food and activity log will result in more favorable outcomes. Here are a few examples of goals to set:Goal 1: Cook dinner at home Pack lunches at nightGoal 2: Drink more fluidsGoal 3: Set alarm to get up from computer every 30 minutes

Work

Commute

Socializing

TV

Computer

Entertainment


Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How MuchWork

Commute

Socializing

TV

Computer

Entertainment


Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How Much

19


Cook once, eat twice

By doubling or tripling favorite recipes, you’ll have leftovers in the fridge or freezer to save time on busy nights.

StaRt SavinG time anD moneYeaSY CHANGE

Meal Planning

Here’s a common complaint: “eating healthy at home takes too much time.”

Our answer: In just 15-20 minutes of planning, you’ll be organized for the coming week’s meals and snacks. Note how you can count on leftovers to create tomorrow night’s meal in many of our recipes. You can also use cook-ahead options such as slow-cookers and doubling recipes.

meal planning tips:• incorporate 2-3 new recipes each week, mixing our recipes with yours. Plan to use what’s already in your freezer and pantry, too.• make tonight’s dinner tomorrow’s lunch. There’s a space for lunch (M-F) as a reminder to pack leftovers for lunch the next day or for a fast dinner. •after planning for 3-4 weeks, all you’ll have to do is rotate your menu plans on a seasonal basis. For more heart-healthy recipe ideas, go to wellfedheart.com.

20


21

Sample Meal Planner

Here’s a common complaint: “eating healthy at home takes too much time.”

Our answer: In just 15-20 minutes of planning, you’ll be organized for the coming week’s meals and snacks. Note how you can count on leftovers to create tomorrow night’s meal in many of our recipes. You can also use cook-ahead options such as slow-cookers and doubling recipes.

meal planning tips:• incorporate 2-3 new recipes each week, mixing our recipes with yours. Plan to use what’s already in your freezer and pantry, too.• make tonight’s dinner tomorrow’s lunch. There’s a space for lunch (M-F) as a reminder to pack leftovers for lunch the next day or for a fast dinner. •after planning for 3-4 weeks, all you’ll have to do is rotate your menu plans on a seasonal basis. For more heart-healthy recipe ideas, go to wellfedheart.com.


22

Walk Away Slow-Cook ChickenServes 4 plus leftovers

1 whole chicken, 4-5 pounds1 large onion3 Tbsp combined of your favorite dried herbs/spices

1. Rinse and dry chicken.

2. Roughly chop onion and place in bottom of slow-cooker.

3. Combine herbs and spices in a small bowl and gently rub on chicken.

4. Place chicken in slow-cooker on top of onions. Set on low for 3-8 hours depending on your appliance.

5. Before serving, drain the broth and save for the Barley Chicken Soup on the next page.

Per 3.5 oz serving: 177 calories, 27g protein, 0 carbohydrates, 7g fat (2g sat, 4g mono/poly), 83mg cholesterol, 0g fiber, 70mg sodium

Seasoned Cook For a savory bird, add 1/2 a lemon in the cavity and choose spices such as thyme, sage and basil. For a Latin flare, use chili powder, cayenne pepper, paprika and cumin as pictured here.

Cook once, eat twice

Save leftover chicken and broth for soup


23

Barley Mushroom Chicken SoupServes 6

1 Tbsp olive oil1 medium onion, diced1 cup red pepper, diced4 cloves garlic, minced2 cups mushrooms, bite-size pieces 2 cups broth from Slow-Cook Chicken or store-bought

1. Heat oil on medium heat in a large pot. Sauté onion, pepper, garlic and mushrooms until soft; about 5 minutes.

2. Add chicken broth and water to onion mixture; bring to a boil then reduce heat to medium low. Stir in chicken and barley.

3. Simmer until barley is tender; about 30 minutes for pearled barley, 60 minutes for hulled.

4. Stir in mixed greens and seasonings in final 10 minutes of cooking.

Per serving: 166 calories, 12g protein, 21g carbohydrate, 5g fat (1g sat, 3g mono/poly), 19mg cholesterol, 5g fiber, 291mg sodium

Seasoned Cook Make a double batch and freeze for a quick weeknight dinner.

1 whole chicken, 4-5 pounds1 large onion3 Tbsp combined of your favorite dried herbs/spices

1. Rinse and dry chicken.

2. Roughly chop onion and place in bottom of slow-cooker.

3. Combine herbs and spices in a small bowl and gently rub on chicken.

4. Place chicken in slow-cooker on top of onions. Set on low for 3-8 hours depending on your appliance.

5. Before serving, drain the broth and save for the Barley Chicken Soup on the next page.

Per 3.5 oz serving: 177 calories, 27g protein, 0 carbohydrates, 7g fat (2g sat, 4g mono/poly), 83mg cholesterol, 0g fiber, 70mg sodium

Seasoned Cook For a savory bird, add 1/2 a lemon in the cavity and choose spices such as thyme, sage and basil. For a Latin flare, use chili powder, cayenne pepper, paprika and cumin as pictured here.

mushrooms are high in vitamin D and beta-glucans, a fiber that lowers cholesterol

Serve with arugula, avocado and orange salad

6 cups water 1 cup cooked chicken, shredded½ cup hulled or pearled barley2 cups mixed greens (spinach, beet greens or swiss chard), chopped ½ tsp each salt, pepper and dried thyme


basic Salad2 cups cooked whole grain (brown rice, millet, quinoa, barley, bulgur) or legumes (lentils, black-eyed peas, cannellini, kidney, or black beans)

2 cups shredded or chopped vegetables (beets, carrots, scallions, red onion, Brussels sprouts, radishes)

¼ cup dried or ½ cup fresh fruit, nuts, seeds or olives

Dressing2-3 Tbsp olive, flax or walnut oil

2 Tbsp fresh lemon juice

1 Tbsp vinegar (apple cider, red or white wine, champagne, balsamic, etc)

1-2 tsp dry (1-2 Tbsp fresh) favorite herbs/spices (parsley, dill, basil, oregano, coriander, cilantro, etc)

Per serving using barley salad: 172 calories, 3g protein, 26g carbohydrate, 7g fat (1g sat, 6g mono/poly), 0mg cholesterol, 4g fiber, 9mg sodium

1. Cook grain. The rule-of-thumb is 2 parts water to 1 part grain; bring grain and water to boil, reduce to simmer and without stirring, simmer until water is absorbed. (Time varies between grains; 15-60 minutes.) If you’d like a cold grain salad, try cooking the grain a day ahead and storing in the refrigerator overnight.

2. Choose the combination of vegetables you’d like. Shred, dice and chop into small pieces and add to grain in a medium sized salad or mixing bowl. Do the same for any dried fruit, nut or olive you’d like.

3. In a small bowl, whisk together olive oil, lemon juice, vinegar and herbs. Pour over salad and stir/toss.

4. Taste! Adjust ingredients as needed. Add lemon juice, lemon zest or more herbs/spices for a little more *zing* or 1 tsp honey to add a little sweetness. Salt and pepper are optional.

Basic Grain Salad X 5Serves 4

24


Basic Grain Salad X 5Serves 4

vaRiationS Using the same quantities from the basic salad and dressing recipes, switch up the ingredients. here are 5 ideas:

1 Grain: barley Vegetables: cherry tomatoes, grilled squash Fruit/Nuts: omit Oil: olive Lemon juice: yes Vinegar: red wine Herbs/Spices: parsley, basil 2 Grain/Bean: black beans Vegetables: shredded carrots, napa cabbage Fruit: substitute 1/4 cup salsa Oil & Lemon Juice: omit Vinegar: red wine Herbs/Spices: chopped cilantro

3 Grain/Bean: edamame, quinoa Vegetables: spinach, red onion Nuts: slivered almonds, dried cranberries Oil: olive Lemon Juice: yes Vinegar: omit Herbs/Spices: fresh mint

4 Grain: bulgur Vegetables: ribbon-cut mixed greens (spinach, kale, basil) Nuts: substitute red pepper Oil: olive Lemon Juice: yes Vinegar: substitute dijon mustard Herbs/Spices: garlic, pepper, anchovy

5 Grain/Bean: green lentils Vegetables: green onions, red cabbage Fruit: mandarin oranges Oil: 4 drops sesame oil Lemon Juice: substitute aji-mirin (sweet rice vinegar) Vinegar: rice or white wine (2 Tbsp) Herbs/Spices: ginger, mint

25


1 pound salmon1 Tbsp olive oil¼ cup shallots, diced2 cloves garlic, minced1¼ cups fresh or frozen (thawed) blueberries1 Tbsp balsamic vinegar 15 leaves of basil, roughly chopped1 Tbsp honey3 Tbsp water

1. Preheat oven to 350°. Place salmon on nonstick baking sheet and place in oven; check at 7 minutes. Salmon is done when just firm to the touch.

2. Meanwhile, in a small pan, heat oil on medium heat. Add shallots and garlic and sauté until soft; about 3-5 minutes.

3. Add blueberries, vinegar, basil and honey. Warm through, stirring occasionally, then add water. Simmer for a few more minutes until berries are soft and basil aromatic.

4. Transfer to blender or food processor and blend. Spoon over salmon fillets.

Per serving: 303 calories, 24g protein, 17g carbohydrates, 15g fat (4g sat, 11g mono/poly), 57mg cholesterol, 1g fiber, 60mg sodium

Seasoned Cook Experiment with other fruits such as strawberries or pineapple. Save extra sauce for tomorrow’s lunch wrap. 26

Blueberry Salmon FilletsServes 4

this dish packs 10x the potassium to sodium, helping to reduce blood pressure

Serve with a whole grain and slaw on the next page


1 pound salmon1 Tbsp olive oil¼ cup shallots, diced2 cloves garlic, minced1¼ cups fresh or frozen (thawed) blueberries1 Tbsp balsamic vinegar 15 leaves of basil, roughly chopped1 Tbsp honey3 Tbsp water

1. Preheat oven to 350°. Place salmon on nonstick baking sheet and place in oven; check at 7 minutes. Salmon is done when just firm to the touch.

2. Meanwhile, in a small pan, heat oil on medium heat. Add shallots and garlic and sauté until soft; about 3-5 minutes.

3. Add blueberries, vinegar, basil and honey. Warm through, stirring occasionally, then add water. Simmer for a few more minutes until berries are soft and basil aromatic.

4. Transfer to blender or food processor and blend. Spoon over salmon fillets.

Per serving: 303 calories, 24g protein, 17g carbohydrates, 15g fat (4g sat, 11g mono/poly), 57mg cholesterol, 1g fiber, 60mg sodium

Seasoned Cook Experiment with other fruits such as strawberries or pineapple. Save extra sauce for tomorrow’s lunch wrap. 27

Tangy and Sweet Brussels Sprouts SlawServes 6

packed with vitamin C & k

If you like coleslaw

in the summer,

you’ll love this

version in the

winter, when

Brussels Sprouts

are at their peak

1 pound brussels sprouts½ cup dried cranberries or apricots¼ cup roasted, shelled sunflower seeds¼ cup red onion, finely diced¼ cup olive oil1 Tbsp balsamic vinegar ¼ cup lemon juice1 Tbsp honey1 tsp ground corianderPepper to taste

1. To prepare sprouts, cut off stem and peel away wilted or discolored leaves. Shred by cutting into thin slices, similar to how you’d cut a mushroom, or pulse in a food processor.

2. Toss brussels sprouts, dried fruit, sunflower seeds and red onion in a medium-mixing bowl.

3. In a small bowl, whisk together olive oil, vinegar, lemon juice, honey and coriander.

4. Add vinaigrette to salad mixture, toss and enjoy!



½ tsp black pepper1 Tbsp olive oil½ pound green beans, rinsed and cut to desired length½ cup low-sodium chicken broth or water4 cloves garlic, mincedPinch of salt (optional)

1. Heat sauté pan over medium heat with black pepper and oil.

2. Place green beans in pan and toss until coated.

3. Add broth and garlic to pan. Cover and simmer. Check at 5 minutes. The liquid should be absorbed and the beans crisp tender. Add more broth if necessary.

4. Plate and add a pinch of salt on top.


Seasoned Cook Sautéed baby tomatoes or mushrooms go well in this dish as shown here.

Green beans out of season? Don’t hesitate to use frozen.

Garlic is used in

cuisines all over

the World for its

unique and

pungent flavor

and loved for its

added health

benefits. It aids

in reducing total

cholesterol, blood

pressure and

inflammation.

28

Recipe HeadlineServes

Garlicky Green BeansServes 4


4 ounces whole-wheat pasta such as fusilli or bow tie1 medium onion, chopped (approx. ½ cup)1 cup broccoli florets (about 1” in diameter)3 medium mushrooms, chopped, divided¼ cup nonfat milk¼ cup low-sodium chicken broth2 tsp dried oregano

1. Pre-heat oven to 350°. Cook pasta in 2 cups water until tender – drain and let cool, retaining water.

2. Sauté onion, 2 mushrooms and broccoli in 2 Tbsp pasta water until onions are transparent and lightly browned, approx. 5 minutes. If necessary, add 2-3 more Tbsps of the pasta water. Set aside to cool.

3. Finely chop the remaining mushroom and lightly sauté in 1 Tbsp pasta water until water evaporates, about 2 minutes.

4. In a separate bowl, whisk together the milk, chicken broth, cornstarch, whole-wheat flour and oregano. Then, add to sautéed mushroom. Simmer until thickened and then thin with the remaining pasta water until it has the consistency of gravy.

5. Place the noodles, tuna, sardines, olives, vegetable mixture and cheese (except 2 Tbsps), in a large bowl. Toss thoroughly. Add mushroom sauce and mix again. Place in oiled 8- inch square baking dish. Top with remaining cheddar cheese and bake for 30 minutes.

Per serving: 367 calories, 27g protein, 31g carbohydrates, 16g fat (8 sat, 6 mono/poly), 72mg cholesterol, 5g fiber, 200mg sodium

½ tsp black pepper1 Tbsp olive oil½ pound green beans, rinsed and cut to desired length½ cup low-sodium chicken broth or water4 cloves garlic, mincedPinch of salt (optional)

1. Heat sauté pan over medium heat with black pepper and oil.

2. Place green beans in pan and toss until coated.

3. Add broth and garlic to pan. Cover and simmer. Check at 5 minutes. The liquid should be absorbed and the beans crisp tender. Add more broth if necessary.

4. Plate and add a pinch of salt on top.


Seasoned Cook Sautéed baby tomatoes or mushrooms go well in this dish as shown here.

Green beans out of season? Don’t hesitate to use frozen.

29

Tuned-Up Tuna CasseroleServes 4

1 Tbsp each cornstarch and whole wheat flour1 cup, plus 2 Tbsp shredded low-fat cheddar cheese 5 ounce can tuna (in water), drained2 sardines (canned), drained and chopped¼ cup black olives, pitted and sliced


DIY PizzaChoose Your Crust

30

1 Wholesome Whole-Wheat Make your own whole-wheat pizza crust. Yields 8 slices. 1 cup warm water 1 tsp yeast 1 Tbsp honey 1 Tbsp olive oil ½ tsp salt 2 ½ cups whole-wheat flour (can mix with whole-wheat pastry)

1. In a medium mixing-bowl, add yeast to warm water then wait a few minutes for yeast to activate.

2. Add all other ingredients and stir. After most flour has been incorporated, begin using hands to knead the dough into a ball. Dough should be sticky and moist. If clumpy and dry, continue to add 1 tablespoon of water until dough sticks together.

3. Form into a ball and leave in bowl, covered, for 1 hour to rise.

4. Preheat oven to 450°.

5. After dough has doubled in size, spread over a non-stick 9x13 baking-sheet, add toppings of your choice, and bake for 10-15 minutes.

Per slice: (without toppings): 150 calories, 5g protein, 30g carbohydrate, 2 g fat (0 sat, 2 mono/poly), 0mg cholesterol, 5g fiber, 148mg sodium Seasoned Cook DIY means happy and healthy families. Set up a “pizza bar” including everyones’ favorite toppings.


DIY PizzaChoose Your Crust

31

5. Pour mixture out on non-stick baking sheet or parchment paper. Bake for 12 minutes, take out and add toppings. Bake for another 5 minutes.

Per slice (without toppings): 38 calories, 4g protein, 3g carbohydrate, 2g fat (1 sat, 0 mono/poly), 4mg cholesterol, 2g fiber, 60mg sodium

Seasoned Cook Quick & easy Crust Use whole-wheat tortillas, pitas or flatbreads that are high in fiber (>5 g/ serving) for a crust that is lower in calories, fat and salt than traditional pizza crust. Read the Nutrition Facts for nutritional analysis.

2 Creative Cauliflower Make a cauliflower crust. Enjoy this grain-free crust with a fork. Yields 8 slices. 3 cups cauliflower florets 2 egg whites 2 tsps dried oregano, basil, sage and/or thyme ½ cup low-fat mozzarella cheese, shredded

1. Preheat oven to 450°. Place cauliflower florets in a food processor and pulse until a uniform “rice” texture is obtained.

2. Place cauliflower florets in a microwave-safe bowl, add 3-4 Tbsp of water and cook on high for 4 minutes.

3. Strain cauliflower of excess water using paper towel or tea towel-lined strainer.

4. Place cauliflower and remaining ingredients in bowl and mix.


32

Healthy SnacksSnaCkinG tipS

keep your blood sugar stable and your hunger at bay by emphasizing snacks with whole grains, healthy fats and lean proteins.

plan ahead Keep snacks individually portioned and conveniently located in your desk drawer at work, or at eye-level in the pantry or fridge.

Keep tempting, unhealthy snacks off the counters and out of sight.

Whether we’re at home or on the go, it’s tempting to grab convenient snacks that are quick and often, unhealthy. Plan for two snacks daily and keep items on-hand.

10 Snack ideas • Hummus or yogurt-dip with carrots, celery, cucumber, cherry tomatoes or radishes

• Apple or veggie slices with nut butter • High-fiber crackers or leaf-lettuce with mustard and a slice of low-sodium cheese, lean protein or avocado

• Fresh fruit with low-fat cottage cheese or plain yogurt

• String cheese and piece of fruit

• Popcorn

• Tuna or chicken salad on crackers, lettuce or with raw dipping vegetables

• Hard-boiled egg

• Roasted garbanzo beans

• Small corn or WW tortilla with beans and low-fat cheese, melt for quesadilla


33

Healthy SnacksCaramelized onion and Cannellini bean Dip 1 Tbsp olive oil1 sweet onion, sliced1 sprig fresh rosemary1½ cups canned cannellini beans, drained and rinsed2 cloves garlic2 tsp fresh lemon juiceGround pepper and/or cayenne pepper to taste (optional)

1. Over medium heat, heat olive oil in skillet. Add onions and rosemary sprig; sauté until very soft or caramelized. Remove rosemary stem.

2. Add onion and all other ingredients to food processor and blend until smooth

Per 2 Tbsp: 55 calories, 3g protein, 9g carbohydrate, 1g fat (0 sat, 1 mono/poly), 0mg cholesterol, 2g fiber, 2mg sodium

Simple Dill Yogurt Dip (shown with veggies ) 1 cup non-or low-fat greek yogurt1 Tbsp red or green onion, finely diced¼ cup English cucumber, shredded1 Tbsp fresh dill or 2 tsp dry

1. Mix all ingredients in a bowl and serve.

Per 2 Tbsp: 14 calories, 1g protein, 2g carbohydrate, 0g fat, 1mg cholesterol, 0g fiber, 15mg sodium

Steer clear of vending machines but if you have to, pick options low in salt, sugar and fat.

always have a veggie or fruit plate with dip in the fridge, ready to go when hunger strikes.

make your own granola bars or mini-muffins for a snack with ingredients you know and trust.


baSiCS

Heart-Friendly Kitchen Basics

in the pantryGrainsqBarley*qBrown riceqBulgur*qRolled oatsqPolentaqQuinoa*qWhole-wheat bread, pita or tortilla wrap*qWhole-wheat pasta* qWhole-wheat or rye crackers _____________ _____________

beans/peas (canned and dry)qBlack beans*qWhite (cannellini, navy)*qKidneyqGarbanzo (chickpeas)qLentils* (brown, green, black, red, French)*qSplit peas _____________ _____________

produce basicsqOnions*qGarlic*qSeasonal fruitqSeasonal vegetablesqFresh herbs _____________ _____________

nuts & Seeds Dried fruitqAlmonds*qFlaxseedsqSunflower seedsqWalnutsqPecansqRaisinsqApricots*qCranberries* _____________ _____________ _____________ _____________

Canned GoodsqBroth, low-sodium (chicken, vegetable or beef)*qTomatoes, diced, low-sodiumqTomato or pasta sauces, low-sodiumqBlack olives*qFish (salmon*, tuna*, herring, mackerel)qSalsa* _____________ _____________ _____________ _____________

vinegarsqCiderqRed wine*qWhite wine*qBalsamic*qSherry _____________ _____________

oilsqOlive*qOlive oil sprayqCanolaqSesameqFlaxqWalnut _____________ _____________

Seasonings*qAllspice, basil, bay leaf, black pepper, cayenne, chili powder, cinnamon, coriander, cumin, curry blends, dill, marjoram, oregano, pepper, red pepper flakes, rosemary, sage, salt, regular or smoked paprika, thyme, turmeric _____________ _____________

other StaplesqHoney*qSoy sauce, low-sodiumqHot pepper sauceqKetchupqMaple syrupqMustard: dijon*, whole-grainqBaking soda

qBaking powderqCornstarch*qFlour, whole-wheat* and whole-wheat pastry*qSugarqVanilla extract _____________ _____________

in the fridgeqEggsqParmesan cheeseqMilk, low-fat*qYogurt, low-fat*qButter, unsaltedqLemon and lime juices*qLean protein _____________ _____________

in the freezerqEdamame*qGreen beans*qMixed vegetablesqPeasqBerries*qHomemade broth*qLean protein _____________ _____________

*Item used in the recipes in this booklet

34


35

Fresh IngredientsHeart-Friendly Kitchen Basics

1. Walk away Slow-Cook Chicken • 4-5 pound whole chicken • 1 onion

2. barley mushroom Chicken Soup • 2 cups mushrooms • 1 red pepper • 2 cups mixed greens • 1 onion

3. basic Grain Salads • 1 cup cherry tomatoes • Parsley and basil • 1 squash

4. blueberry Salmon fillets • 1 pound salmon • 1 shallot • 1 1/4 cups blueberries • Basil 5. tangy and Sweet brussels Sprouts Slaw • 1 pound Brussels sprouts • 1 lemon • 1 red onion

6. Garlicky Green beans • 1/2 pound green beans • 1 cup mushrooms or cherry tomatoes (optional)

7. tuned-up tuna noodle Casserole • 1 cup broccoli florets • 3 mushrooms • 2 cups low-fat, shredded cheddar cheese

8. family pizza night

Make your own list of your favorite fresh toppings

9. Caramelized onion and Cannellini bean Dip • 1 sweet onion • Rosemary

10. Simple Dill Yogurt Dip • 1 bunch green onions • 1 English cucumber


8 EASY CHANGES = biG GainS

Summary

Making big changes can be daunting, but little ones don’t have to be.Consider taking one easy step per week to boost your heart health.

1. Keep up with regular health screenings.

2. use the heart-healthy plate as a guide to plan meals.

3. eat more fresh, unprocessed foods.

4. learn how to read the nutrition facts label on food and beverage products. Watch out for excess sugar, salt and fat. Emphasize foods with fiber.

5. Shop with a food list; make sure heart-friendly foods are on it.

6. Create movement in your day.

7. keep a food and exercise journal - with goals - so you can track your progress.

8. Get seven or more hours of sleep each night.

36


This is a great basic breakfast drink. It’s packed with antioxidants, vitamins and essential minerals to get your day off to a heart-healthy start.1 cup frozen blueberries thawed,

or fresh in season1 cup nonfat plain yogurt1 medium ripe banana, roughly choppedSuggested garnish – fresh mintCan also add fi nely ground fl ax seeds,

nuts, tofu, or other favorite fruit.

1. Place all ingredients in blender or food processor, blending until smooth.

2. Check texture. Add ice for a thinner taste.

BLUEBERRY BREAKFAST BLASTServes 1-2

Per serving: 155 calories, 7g protein, 32g carbohydrate, 1g fat, 0g sat fat, 1g mono fat, 2mg cholesterol, 4g fi ber, 88mg sodium

Gum disease – It is believed that people with gum disease (infl ammation) are more likely to have heart disease than those whose gum tissue is healthy. It is now known that harmful bacteria can travel from the mouth through the bloodstream. Take scrupulous care of your oral health. Diabetes – Diabetes increases the risk for heart disease three-fold. Manage diabetes closely with your doctor. If you’re pre-diabetic don’t smoke, lose excess weight and adopt other healthy lifestyle choices to reduce your risk.Sleep apnea – Up to 83 percent of people with heart disease also have sleep apnea. Sleep apnea is a condition in which people unknowingly stop breathing several times a night. If you suffer from daytime fatigue or your bed partner complains of your snoring, ask your doctor about your sleep health. Obesity – Extra weight increases blood fats, which in turn raises triglycerides and “bad” LDL cholesterol and lowers “good” HDL cholesterol. The good news is that losing just 10 pounds can help lower your blood pressure and start you down the path to a healthier heart.

For more information about conditions that can affect your heart health, visit www.FranciscanHeart.org.

Making the Connection

38

CONDITIONS THAT MAY ALSO AFFECT YOUR HEART HEALTH


39

Today, less may be more when it comes to heart surgery and new technology. Heart surgery once routinely required a 10-inch incision and equally long hospital stay. Today’s minimally invasive options use much smaller incisions. Patients generally stay just two to three days in the hospital. Franciscan heart surgeons are using these groundbreaking techniques (for appropriate candidates) in coronary bypass surgery, and heart valve repair and replacement, with excellent outcomes for their patients.Dr. Luber was one of the fi rst surgeons in the state to perform minimally invasive coronary bypass surgery, at St. Joseph Medical Center.

“Minimally invasive tech-niques mean less risk of infection, surgical stress, recovery time and scarring — and more time back with family and friends.”John Luber, MD, FACS, cardiothoracic surgeon

When Less is More

If you are looking for a heart surgeon profi cient in minimally invasive

surgery, call Karen at Franciscan Cardiothoracic Surgery Associates

at (253) 426-6700.

Learn more or watch our videos on the web at

www.FranciscanHeart.org.

DR. LUBER MAJOR SURGERY, MINOR INCISIONS


Ready to quit?FREE! Freedom from Tobacco Support GroupMultiple locations to choose from. No registration required; drop-ins welcome. Call for more information: (253) 223-7538.

Want to lose weight? Franciscan Center for Weight ManagementWeight Loss Surgery Full range of surgical options, including gastric bypass and sleeve gastrectomy, to help patients reduce and manage their weight for life and lower the risk of chronic health problems. Learn more about our Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) Bariatric Surgery Center of Excellence at St. Francis Hospital at www.FranciscanWeightLoss.org.

Be a nutrition novice no more!• Franciscan Outpatient Nutrition

Education Center Individual nutrition counseling, body composition analysis and more. Call (253) 426-4926.

• Healthy Heart Nutrition Series Covers types of fat, label reading, recipe substitutions, strategies for dining out and more. Call 1 (888) 825-3227.

Dealing with diabetes?Certifi ed educators help you manage diabetes and live well. Call (253) 426-6753 or visit www.FHShealth.org.

FREE Franciscan Health eNewsTailor topics to your health needs and interests. Subscribe today at www.FHShealth.org/eNews.

Free blood pressure checksMonitor your blood pressure between doctor visits at our Heart Check Center™ kiosks:• Commons Mall, Federal Way• Tacoma Mall, Tacoma• South Hill Mall, Puyallup

A.W.A.K.E. Support GroupThe “Alert Wakefulness and Keeping Energetic” (A.W.A.K.E.) supports Continuous Positive Airway Pressure (CPAP) wearers and their families, and covers topics related to obstructive sleep apnea. For more information, call (253) 985-6951.

Help

40

FOR YOUR HEART-HEALTHY LIFESTYLE

When Less is More


CARDIOLOGISTS

Franciscan Heart & Vascular Associates

Tacoma (253) 627-1244 William Bilnoski, MD, FACC Raed Fahmy, MD, FACC Mahender Gaba, MD, FACC Amrit Guptan, MD, FACC Theodore Lau, MD, FACC Raza Orakzai, MD, FACC Rosemary Peterson, MD, FACC R. Antonio Secaira, MD Javier Yuvienco, MD, FACC Patti Aramburu, ARNP Ashley Kauzlaric, ARNP Michelle Williams, ARNP

Auburn & Federal Way (253) 939-1230 Venkatesh Kandallu, MD Robert Middleton, MD Patrick Reagan MD, FACCFederal Way only

Daniel Wuthrich, MD Kevin Zhou, MD Sandra Hughes, ARNPFederal Way only

Burien (253) 939-1230 Joel Tañedo, MD, FACC, FSCAI

Gig Harbor (253) 627-1244 William Bilnoski, MD, FACC Raed Fahmy, MD, FACC Mahender Gaba, MD, FACC Theodore Lau, MD, FACC

Lakewood (253) 627-1244 Mahender Gaba, MD, FACC Raza Orakzai, MD, FACC Rosemary Peterson, MD, FACC R. Antonio Secaira, MD

Franciscan Specialty Clinic

Enumclaw (360) 802-5760Jeffrey Rose, MD, FACC

Franciscan Heart Center

41

IT’S EVERYWHERE YOU FIND FRANCISCAN.


VASCULAR SURGEONS

Franciscan Vascular Associates

Tacoma (253) 382-8540Lab service on site Todd Kihara, MD Jennifer Barnett, ARNP Pamela Charboneau, ARNP Rachel Sammis-Falk, PA-C

Federal Way (253) 833-8032Lab service on site John Diaconou, MD Omar Dorzi, MD

Lakewood (253) 985-6160Lab service at hospital Omar Dorzi, MD

Gig Harbor (253) 530-2620Lab service on site Omar Dorzi, MD

Auburn (253) 833-8032Lab service on site John Diaconou, MD

Enumclaw (253) 833-8032Lab only

HEART SURGEONS

Franciscan Cardiothoracic Surgery Associates

Tacoma (253) 272-7777 Craig Hampton, MD, FACS Susan Hecker, MD, MPH John Luber, MD, FACS, FACC Michael Cavanagh, PA-C Lance Keck, PA-C Jerry Papson, PA-C Doug Rossi, PA-C Sean Shipley, PA-C John Stoneman, PA-C

OTHER FRANCISCAN HEART CENTER SERVICES

Cardiac Rehabilitation(253) 426-6768

Heart Failure Clinic(253) 627-1244

Heart Valve Clinic (253) 426-6700

Franciscan Heart Center

29-1010, 11/13, 57.5K

Visit www.Franciscanheart.org today.

42

IT’S EVERYWHERE YOU FIND FRANCISCAN.


Talk to a doc 24/7 for $35.*

Introducing Franciscan Virtual Urgent Care

Get care now at www.FranciscanCareNow.org or (855) 356-8053.

*If an in-person visit is needed to reach a diagnosis, then the fee will be refunded.

Due to federal regulations, patients who participate in government-funded insurance programssuch as Medicare and Medicaid are not eligible for telemedicine “virtual visit” services at this time.


franciscan heart center's 2014 heart health! booklet

Documents

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pmfranciscan heart center

hearthealthy lifestyle

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freefranciscan health

nd franciscan

chest chest pain

primary care provider