head to toe nutrition two
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1. Jessica RinaldiNutrition & DieteticsAmerican Sign LanguageCalifornia State University, [email protected] 2. is the leading cause of death for both menand women in the U.S.Step 1: prevent heart diseaseStep 2: diagnosis heart diseaseFor both need to live a healthier, active lifeby learning about disease and treatmentsand by becoming an active participant 3. Coronary artery disease (narrowing of thearteries) Heart attack Abnormal heart rhythms Heart failure Heart valve disease Congenital heart disease Heart muscle disease (cardiomyopathy) Pericardial disease Aorta disease and Marfan syndromeVascular disease (blood vessel disease) 4. Omega-3 fatty acids. Grill salmon with rub or marinade.Save a chunk to chop for a pasta or salad. 5. Omega-3 fatty acids; fiber, phytoestrogens.Ground flaxseed hides easily in manyfoods -- yogurt parfaits, morning cereal,homemade muffins, or cookies. 6. Omega-3 fatty acids; magnesium; folate;potassium; niacin; calcium; soluble fiber.Top hot oatmeal with fresh berries.Oatmeal-and-raisin cookies are a heartytreat. 7. B-complex vitamins; niacin; folate;magnesium; omega-3 fatty acids; calcium;soluble fiber.Give soup or salad a nutrient boost -- stirin some beans. 8. Plant omega-3 fatty acids; vitamin E;magnesium; fiber; heart-favorable mono-andpolyunsaturated fats; phytosterols.Mix a few almonds (and berries) into low-fatyogurt, trail mix, or fruit salads. 9. Omega-3 fatty acidsVitamin E; magnesium;Folate; fiber;mono- andpolyunsaturated fats;phytosterols.Walnuts add flavorful crunch to salads,pastas, cookies, muffins, even pancakes. 10. Catechins and reservatrol (flavonoids).Toast your good health! A glass of red winecould improve "good" HDL cholesterol. 11. Omega-3 fatty acids; folate; niacin.Here's lunch: Salad greens, fresh fruit,canned tuna. Keep "Salad Spritzer" - alight dressing -- in your office fridge. 12. Niacin; folate; calcium; magnesium;potassium.Tasty tofu is easy: Thinly slice "firm" tofu,marinate several hours, grill or stir-fry. 13. B-complex vitamins; fiber; niacin;magnesium, fiber.Microwavable brown rice makes a quicklunch. Stir in a few chopped veggies(broccoli, carrots, spinach). 14. Isoflavones (a flavonoid); B-complexvitamins; niacin; folate, calcium;magnesium; potassium; phytoestrogens.Soy milk is great over oatmeal or whole-graincereal. Or, as a smoothie. 15. Beta-carotene and lutein (carotenoids);anthocyanin (a flavonoid); ellagic acid (apolyphenol); vitamin C; folate; calcium,magnesium; potassium; fiber.Cranberries, strawberries, raspberries --for trail mixes, muffins, salads! 16. Alpha-carotene (a carotenoid); fiber.Baby carrots are sweet for lunch. Sneakshredded carrots into spaghetti sauce ormuffin batter. 17. Lutein (a carotenoid); B-complex vitamins;folate; magnesium; potassium; calcium;fiber.Pick spinach (not lettuce) for nutrient-packedsalads and sandwiches. 18. Beta-carotene (a carotenoid); Vitamins Cand E; potassium; folate; calcium; fiber.Chop fresh broccoli into store-boughtsoup. For a veggie dip, try hummus(chickpeas). 19. Beta-carotene (a carotenoid); vitamins A,C, E; fiber.Microwave in a zip-lock baggie for lunch.Eat au naturale, or with pineapple bits. 20. Beta-carotene and lutein (carotenoids); B-complexvitamins; folate; potassium; fiber.Rub with olive oil, and grill or oven-roastuntil tender. Delicious in wraps, salads,sandwiches. 21. Beta-carotene and lutein (carotenoids); B-complexvitamins; folate; fiber. Grill or steam slightly,then dress with olive oiland lemon. 22. Beta-cryptoxanthin, beta- and alpha-carotene,lutein and flavones (flavonoids);vitamin C; potassium; folate; fiber.Check out the new nutrient-packed blends. 23. Beta- & alpha-carotene, lycopene, luteinvitamin C; potassium; folate; fiber.For a flavor twist, try oil-packed tomatoesin sandwiches, salads, pastas, pizzas. 24. Beta-carotene and lutein (carotenoids); B-complexand C vitamins; folate; calcium;magnesium; potassium; fiber.Baked squash with sautted spinach, pinenuts, raisins. 25. Alpha- and beta-carotene and lutein(carotenoids); B-complex and C vitamins;folate; potassium; fiber.A fragrant ripe cantaloupe is perfect forbreakfast, lunch, potluck dinners. 26. Beta-carotene, lutein (carotenoids);Vitamins C and E; folate; calcium;magnesium; potassium.papaya salsa Mix papaya, pineapple,scallions, garlic, fresh lime juice, salt andblack pepper. 27. Reservatrol and cocoa phenols(flavonoids).A truffle a day lowers blood pressure, butchoose 70% or higher cocoa content. 28. Catechins and flavonols (flavonoids).Make sun tea: Combine a clear glass jar,several tea bags, and hours of sunshine. 29. A Mediterranean-style diet fruits, vegetables, whole grains, beans, olive oil, seafoodand lean meats. Eating fewer refined grains and plenty of seafood Increasing the soluble fiber in your diet found in foods like oats, legumes, fruits,and vegetables can help lower cholesterol levels. whole grains: Whole wheat Whole oats/oatmeal Whole grain corn Popcorn Brown riceWhole rye, Whole grain barley Wild rice, Buckwheat, Bulgur (cracked wheat), Millet,Quinoa A low-fat diet : low-fat or nonfat dairy products, skinless poultry breast, porktenderloin, and "round" cuts of beef will help reduce the fat in your eating plan.Avoiding foods that are fried or processed with fats (such as cookies, crackers, bakedgoods, and other snack foods) Avoiding trans fats and saturated fats is especially important for managing yourcholesterol levels. helpful monounsaturated fats found in canola oil, olive oil,avocados, nuts, and seeds. Other unsaturated fats, such as corn, safflower andsoybean oil, 30. Alcohol in moderation - that's one drink a day for women and twofor men -- can help increase your HDL "good cholesterol." Maintain a Healthy Weight Excess weight puts extra strain on all parts of your body, includingyour heart. If you carry excess weight in your midsection, the risks are greaterthan if the extra pounds settle on your hips. The good news is that losing as little as 5%-10% of your body weightcan reduce your risk of heart disease, by lowering your cholesterollevels and blood pressure and improving blood sugar and insulinsensitivity. The Exercise Equation Regular physical activity not only burns calories and strengthensyour cardiovascular system, but can also raise your HDL "good"cholesterol levels. You can get this heart benefit from brisk walking,jogging, cycling, swimming laps, or other aerobic exercise. Doing theequivalent of 3 miles, four times a week, will provide the greatestbenefit. 31. https://www.google.com/search?q=flax+seed&espv=2&biw=1046&bih=619&source=lnms&tbm=isch&sa=X&ei=P18uVKq4D8OejAKShYGIAg&ved=0CAcQ_AUoAg#facrc=_&imgdii=_&imgrc=E3ZCbNEBUQHQGM%253A%3B-nDo0ykAi3Cx0M%3Bhttp%253A%252F%252Fwww.ellies-whole-grains.com%252Fimages%252Fheart-flax.jpg%3Bhttp%253A%252F%252Fwww.ellies-whole-grains.com%252Fflax-benefits.html%3B300%3B300 https://www.google.com/search?q=oatmeal&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=WmguVLDAConQoATyzYHABA&ved=0CAYQ_AUoAQ#facrc=_&imgdii=g7iKsfKJDfv3eM%3A%3BWbK9Gr-xOBRiDM%3Bg7iKsfKJDfv3eM%3A&imgrc=g7iKsfKJDfv3eM%253A%3BWnVArQDizFLXaM%3Bhttp%253A%252F%252Fcassandrebeccai.com%252Fwp-content%252Fuploads%252F2012%252F07%252FOatmeal1.jpeg%3Bhttp%253A%252F%252Fwww.cassandrebeccai.com%252F38%252Fmy-love-affairwith-oatmeal-for-hair-part-2%252F%3B3000%3B2000 https://www.google.com/search?q=black+and+kidney+bean&espv=2&biw=1046&bih=576&tbm=isch&imgil=0BIOuF6f3Q1cOM%253A%253BMXzTvGvbI06rVM%253Bhttp%25253A%25252F%25252Fwww.dreamstime.com%25252Fstock-images-black-beans-kidney-beans-image24779454&source=iu&pf=m&fir=0BIOuF6f3Q1cOM%253A%252CMXzTvGvbI06rVM%252C_&usg=__-_5yqAygyOA5DfUJY8cnhrM91Vw%3D&ved=0CCkQyjc&ei=rGguVNa_MYzxoATJkIL4DQ#facrc=_&imgdii=_&imgrc=0BIOuF6f3Q1cOM%253A%3BO4ez2TymMZiEYM%3Bhttp%253A%252F%252Fthumbs.dreamstime.com%252Fz%252Fblack-beans-kidney-beans-24779454.jpg%3Bhttp%253A%252F%252Fgalleryhip.com%252Fkidney-bean-clipart.html%3B1300%3B992 https://www.google.com/search?q=walnus&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=O2kuVJaRIZHpoATlj4GYAw&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=idrvQKhixrgJQM%253A%3Bof-zlY9bBTqZCM%3Bhttp%253A%252F%252Fwww.baumschule-horstmann.de%252Fbilder%252Fpopup%252Fb018700_Walnuss_aus_Samen_echte_Walnuss_0.jpg%3Bhttp%253A%252F%252Fwww.baumschule-horstmann.de%252Fshop%252Fexec%252Fproduct%252F64%252F2518%252FWalnuss-aus-Samen-echte-Walnuss.html%3B530%3B397https://www.google.com/search?q=almonds&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=0V8uVNLxM-n5iwL1zICwDQ&ved=0CAYQ_AUoAQ https://www.google.com/search?q=red+wine&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=6WkuVIznD8uqogTx5YLgCg&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=cENngz0K8jfZ_M%253A%3BQWnPDV_xMiXisM%3Bhttp%253A%252F%252Fwww.hdwallpapersfull.com%252Fwallpapers%252Ftasting-red-wine-3840x2400.jpg%3Bhttp%253A%252F%252Fwww.signaturewines.com%252Fblog%252Ffall-back-in-love-with-red-wine%3B3840%3B2400https://www.google.com/search?q=acorn+squash&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=tWYuVIabAc7coASk6ID4AQ&ved=0CAYQ_AUoAQ#facrc=_&imgdii=t3cOr-YdL9BxFM%3A%3BZIvSHILtvPSJjM%3Bt3cOr-YdL9BxFM%3A&imgrc=t3cOr-YdL9BxFM%253A%3BiXS7Lkcs2PysiM%3Bhttp%253A%252F%252Fwww.finecooking.com%252Fassets%252Fuploads%252Fposts%252F5002%252FING-acorn-squash_sql.jpg%3Bhttp%253A%252F%252Fwww.finecooking.com%252Fitem%252F5002%252Facorn-squash%3B370%3B370 https://www.google.com/search?q=cantaloupe&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=CGQuVOmdAqf1iwKnioDIDw&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=rIiVPum4y4AajM%253A%3BHvKhHO3QYMEz_M%3Bhttp%253A%252F%252F4.bp.blogspot.com%252F-l6sd9bCiZpQ%252FToziOJc9rWI%252FAAAAAAAAAnM%252FlN1R-0SjJgI%252Fs1600%252FCantaloupe-listeria-outbreak%2525255B1%2525255D.jpg%3Bhttp%253A%252F%252Fthesafefoodhandbook.blogspot.com%252F2011%252F10%252Fsafer-ways-to-eat-cantaloupe.html%3B600%3B399 https://www.google.com/search?q=papaya&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=FWIuVPaGGZeryASWp4C4Dg&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=T5aOoNTuFPYALM%253A%3BVDMOJ4ulyDEYgM%3Bhttp%253A%252F%252Fthisfitsme.com%252Fwp-content%252Fuploads%252F2014%252F07%252Fpapaya-for-rejuvenation-1.jpg%3Bhttp%253A%252F%252Fthisfitsme.com%252F2014%252F07%252F13%252Fprevent-constipation-with-papaya%252F%3B2560%3B1712 https://www.google.com/search?q=dark+chocolate&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=YmEuVODmKIilyASb24E4&ved=0CAYQ_AUoAQ#facrc=_&imgdii=_&imgrc=-CUBgNL1muiwuM%253A%3BwCdUkm4QKmbRwM%3Bhttp%253A%252F%252Fuptownmagazine.com%252Ffiles%252F2014%252F03%252Fuptown-darkchocolate.jpg%3Bhttp%253A%252F%252Fuptownmagazine.com%252F2014%252F03%252Fscientists-unlock-hidden-secrets-dark-chocolate%252F%3B628%3B371 https://www.google.com/search?q=almonds&espv=2&biw=1046&bih=576&source=lnms&tbm=isch&sa=X&ei=0V8uVNLxM-n5iwL1zICwDQ&ved=0CAYQ_AUoAQ#tbm=isch&q=tea&facrc=_&imgdii=_&imgrc=58YkxwRBtCZyZM%253A%3BV4SXZ39Igyc9jM%3Bhttp%253A%252F%252Fupload.wikimedia.org%252Fwikipedia%252Fcommons%252F0%252F04%252FTea_in_different_grade_of_fermentation.jpg%3Bhttp%253A%252F%252Fen.wikipedia.org%252Fwiki%252FTea%3B3552%3B2144