Heart Healthy HolidaysBy: Colleen Shank Sodexo Dietetic Intern

What will be covered today…

1.Heart Healthy Diet* Lower

* Cholesterol* Fat* Sodium

* Higher* Fiber

2.Holiday favorites and alternatives

Heart Healthy Diet

Why is a heart healthy diet important for you?

• Congestive heart failure• Hypertension• Fluid build up (edema) • High cholesterol

Fat (Saturated and Trans fats)

Foods that have a lot of trans and saturated fats

are…• Fatty meat• Skin on meat• Whole milk• Cream• Butter• Shortening

Fat (Saturated and Trans fats)

Tips to reduce saturated and trans fats in your daily diet

• Choose lean cuts of meat• Take the skin off of the

meat• Try low-fat milk• Other Low-fat dairy

CholesterolWhat is cholesterol and why should I limit it in my diet?

Some terms you may have heard before…• Total cholesterol• HDL (Healthy cholesterol)• LDL (Lousy cholesterol)

CholesterolWhat foods have a lot of

cholesterol?

• Eggs (1 egg yolk =212mg) • Fatty meat • Certain dairy products• Examples…

• Certain seafood items• Examples…

CholesterolGeneral Rule: limit cholesterol to

less than 200mg per day

*Tip for the holidays*Instead of reaching for the regular butter try whipped butter to add

to your foods

SodiumWhy should I limit sodium

in my diet?

Health effects:• Hypertension• Fluid build up• Congestive heart failure

SodiumMany foods contain sodium • Canned foods• Frozen foods• Snack foods• Packaged foods• Meats• Cheeses• Sauces and condiments

SodiumHow much is too much?• 140mg or less per

serving• Less than 2,000mg

per day

¼ teaspoon of salt has 600mg of sodium!

SodiumTips to reduce sodium in your

daily diet• Remove the salt shaker from

the table!• Do you remember how

much sodium is in ¼ tsp.?• Try some of these to flavor

your food instead• Mrs. Dash seasonings• Onions• Garlic

SodiumRead labels to see if salt is an

ingredient• Look for these words on

packaging• “Low sodium”• “Reduced sodium”• “No salt added” or

“Unsalted” *Heart healthy*• 140 mg or less per

serving

FiberWhat is it and why is it

important?

• Benefits• Helps relieve constipation

• Are there any Heart healthy benefits?• Cholesterol

• Can it help diabetics?

FiberWhat foods can help me get

more fiber in my diet?

• Fruits• Vegetables• Whole grains

Healthy Holidays!

Regular item Heart healthy itemEggnog

Serving size: 1 cupCalories: 342 Fat: 19gCholesterol: 149mgSodium: 138mg

Low-fat eggnogServing size: 1 cupCalories: 280Fat: 6gCholesterol: 90mgSodium: 270mg

Beverages

If you’re going to have eggnog just make sure to look at the label! Try

cutting back on the amount you have now that you know the nutritional

info.

Healthy Holidays!

Sodium filled appetizer

Heart healthy alternative

Shrimp with cocktail sauce

Serving size: 4Calories: 78Fat: 1gCholesterol: 114mgSodium: 727mg

Try fresh vegetables with a low-fat dip!

Broccoli, peppers, carrots, tomatoes, cauliflower, etc.

*Watch the sodium level in salad dressings*

Appetizers/Snacks

Healthy Holidays!Main dishes and sides

Turkey breast roasted with skin 4oz 8g fat83mg cholesterol

Turkey breast roasted without skin 4oz 4g fat77mg cholesterol

Ham boneless extra lean roasted 3oz123 calories5g fat45mg cholesterol1023mg sodium

Healthy Holidays!Regular Item Heart Healthy

AlternativeCampbell's Green Bean Casserole

www.campbellskitchen.com

Fresh Green BeansServing size: 1 cupCalories: 44Fat: trace amountCholesterol: 0mgSodium: 1mg

*Heart healthy tip*Try seasoning your fresh green beans with low-sodium seasonings such as

Mrs. Dash. Also try adding garlic, onions, pepper, etc.

Healthy Holidays!Gravy can be very high in sodium

• Try choosing a low-sodium gravy if you’re buying canned gravy

• If you’re making gravy try adding things like garlic, onion, pepper, and other low-sodium spices rather than adding salt

Healthy Holidays!Regular Item Heart Healthy Item

2 crust Apple PieServing size: 1 sliceCalories: 356Fat: 17gCholesterol: 0Sodium: 399mg

Apple-pie parfait

*See recipe handout*

Chocolate Cheesecake

Serving size: 1 sliceCalories: 489Fat: 32gCholesterol: 118mgSodium: 384mg

Chocolate decadence

*See recipe handout*

Healthy Holidays! Although many of you may be visiting

your families for the holidays you can always try to find out ahead of time what will be served. Let your family

members know some of the new things you’ve learned about heart health.

Share a heart healthy holiday season with your families!

SourcesBrown, Gretchen. "Apple Pie Parfaits." My Recipes.

Oxmoor House Healthy Eating Collection, n.d. Web. 28 Nov 2013. <http://www.myrecipes.com/recipe/apple-pie-parfaits-10000001935313/>.

"Classic Green Bean Casserole." Campbell's Kitchen. Campbell's. Web. 29 Nov 2013.

<http://www.campbellskitchen.com/recipes /classic-green-bean-casserole-24099>.

"Chocolate Decadence." EatingWell.com. EatingWell, n.d. Web. 29 Nov 2013. <http://www.eatingwell.com/recipes/chocol

ate_decadence.html>.

Nolan, Karen , and Jo-Ann Heslin. The Complete Food Counter. 4th Edition. New York: Pocket

Books, 2012. Print.