Heart Healthy Eating Style: The Omni Heart Study Diet

Cindy Sass, RD, CDERegistered DietitianCarleton University Healthy Workplace

Tuesday February 11, 2014

Heart Healthy Eating Style:The Omni Heart DietCardiovascular Disease (CVD) in CanadaHas been in decline

Since 1952 the rate has declined by more than 75%Largely due to research, advances in surgical procedures, drugs and prevention efforts.

But still...

Heart attack and stroke are 2 of the 3 leading causes of death in Canada.

Account for ~29 % of all deaths in Canada.Risk Factors for Heart Disease and StrokeRisk FactorsSmokingAlcohol consumptionPhysical inactivityObesityHigh blood pressureHigh blood cholesterolDiabetes

Healthy Diets can lower the risk of CVDWhat does a healthy diet look like?Despite all of the diet books, food guides and expert advice, most people are still confused!

Gluten free, Paleo, low carb, no carb, low fat, Aitkens?

Heart Healthy EatingOmni Heart Study

O- optimalM- macroN- nutrientI- intake

For heart health

Omni Heart Study dietCompared the effects of 3 heart healthy diet approaches.Based on variations of the DASH diet which is a vegetable and fruit rich diet.

Each of the 3 diets was higher in one of the following:Carbohydrates - mostly from foods, containing a total of 5 tsp. of sugar a day.

Protein more than half from beans, nuts, seeds, tofu and other non animal sources.

Unsaturated fats - mostly from Canola and Olive oil.

The diets were remarkably effective!Lowered blood pressure:By 13 to 16 points in people with hypertension,

8 points in people with pre-hypertension

The diets lowered blood pressure more than most Blood Pressure drugs.

Diets lowered bp more than most drugsFrank Sachs cardiologist at Harvard school of public health and principle investigator8The diets were remarkably effective!Lowered LDL (bad) cholesterol

Lowered damaging triglycerides

Reduced the risk of heart disease and stroke over 10 years by 20-30%.

Ldl cholesterol by 0.6 mmol/L in six weeksStatin would lower comparable to 1.3-2.69What made the Omni heart diet so potent?Low levels of sodium?Low levels of saturated and trans fats?Low levels of added sugar?

High levels of potassium?High levels of magnesium?High levels of calcium?High levels of fibre?Study was not designed to say10And the winner is....There was a tie between the omni heart diets higher in protein and saturated fat.Both were a little better at reducing heart disease risk than the higher carbohydrate diet.

A Days Worth of Food The Omni Heart Diet2000 caloriesVegetables and fruit11 servings per dayTry:What is a serving cup raw, cooked vegetables1 cup salad greens1 piece fruit cup fresh fruit cup dried fruitA main dish (4 cup) salad for lunch is 4 servings. 2 cups of stir fried veggies for supper is another 4 servings.Add 3 pieces of fruit, one for breakfast and 2 others for snacks and youve got 11 servings.

Grains4 servings per day:Try:What is a serving:1 slice of bread cup cereal cup cooked pasta or rice

cup cereal with breakfast2 slices of bread with lunch cup rice or pasta with dinnerThis adds up to 4 servingsChoose whole grains whenever possible

Low Fat Dairy2 servings per dayTry:A serving is:1 cup skim or 1% milk,1.5 oz (40 grams) cheese, 1 cup yogurt

cup of milk with cereal for breakfast 6 oz. yogurt for lunch or a snack1 oz cheese for salad or vegetables

Legumes and Nuts2 servings per dayTry:What is 1 serving: cup of nuts cup cooked beans120 grams tofuYou can have cup of beans on salad or with dinner and cup of nuts on cereal, salad, grains or as a snack.That comes to 2 servings.

Poultry, Fish and Meat1 serving per dayTry:What is a serving: lb cooked or 120 grams cooked or 4 ouncesStart with 6 oz of raw poultry, fish or meat to get 4 ounces cooked.That is about the size of a deck of cards.

Desserts and Sweets2 servings per dayTry:What is a serving:1 small cookie1 tsp. of sugarCount each oreo sized cookie as about 1 tsp of sugar.Many breakfast cereal have 1-2 tsp of sugarNote: a 175 ml fruit yogurt or cup of ice cream has 4-5 tsp of sugar.

Oils and Fats2 servings per dayTry:What is a serving?1 Tbsp. of oil1 Tbsp. of margarine or mayonnaiseUse 1 Tbsp. to saute vegetables and 1 Tbsp. in your salad dressing (2 Tbsp. of dressing usually contain 1 Tbsp. of oil)

Wild Card1 Serving per dayTry:1 more serving of poultry fish meat, oils and fats, grains, or desserts and sweetsAbout 120 calories worth of any category previous.

The tricky part..The tricky part is summing up a entire diet in simple, easy to remember advice

You probably wont follow this diet every single meal

Think of it as an ideal.

Rules of the RoadMake vegetables a main course.Fill at least half of your plate at lunch and dinner.Have fruit for snacks or with breakfast and lunch.Make vegetables part of your main dish like stir fry, vegetable curry, vegetable fajitas.

Keep saturated fat and cholesterol lowThis means just a small portion of poultry, fish, lean meat per day.Use more beans, tofu.Use eggs and low fat cheese sparingly.Egg whites are ok.Dont overdo grainsLimited to 4 servings a day if you are shooting for 2000 calories, 3 if you are shooting for 1600.A serving is a thin slice of bread, not a 4 oz. Bagel.

cup cooked is not much, its the volume of 2 golf balls.

Minimize added sugarA 2000 calorie diet allows for 2 tsp. (8 grams) of added sugar a day.Theres no room for more empty calories.

Keep a lid on sodiumAvoid high sodium processed foods like:Deli meatsCanned soupsHeat and serve entreesChips, snack foods

Eat Beans and NutsIn the Omni heart study people reported feeling more full when they ate a diet rich in beans and nuts.

Add beans to soups, stews, casseroles, stir fries.Have cup nuts on your cereal, as a snack.Dont over do nuts, their calories can add up quickly.

Eat Real Food Not Junk!Notice what is missing in this diet?Sweets, cookies, cakesBig bowls of pastaBig bagels, muffinsMost pizzas, wraps, burritos, Panini sandwiches are too bigGone are granola bars, energy bars, pita chips and junk disguised as health foodsThink of them as an occasional splurge!

In ConclusionYou probably wont follow this diet every single mealThink of it as an idealTake parts of this diet, what seems easiest to you and start making changesChange is a process accomplished over time.

Questions?