Mind, Body, Me Nutrition E-Packet February 2015

What is Heart Disease? Coronary heart disease—aka heart disease—is the main form of heart disease. It is a disorder of the blood vessels of the heart that can lead to heart attack. A heart attack happens when an artery becomes blocked and prevents oxygen and nutrients from getting to the heart. Heart disease falls under the category of cardiovascular diseases, which are diseases of the heart and blood vessel system. Other cardiovascular diseases include stroke, high blood pressure, angina (chest pain), and rheumatic heart disease.

Alexandra Palumbo �1

Table of Contents

What is Heart Disease? … 1

Risk Factors … 2

Diet Recommendations … 2

Grocery Shopping Tips … 3

Label Reading 101 … 4

Dining Out … 5

Recipes … 5 - 9

NUTRITION FOR HEART HEALTH

Mind, Body, Me Nutrition E-Packet

Mind, Body, Me Nutrition E-Packet February 2015

Diet Recommendations A healthy diet is one of the best ways to fight cardiovascular disease. Making simple changes, like the ones below, will provide long-term benefits to your health and your heart.Eat whole grains and beans. These are foods high in soluble fiber, which binds to the cholesterol you eat so that it passes out of your body instead of clogging arteries.

Eat a variety of fruits and vegetables. Some fruits and veggies also contain soluble fiber, while others contain insoluble fiber (which is also good for you but doesn’t affect cholesterol). You can ensure you get plenty of both by eating a variety.

Eat vegetable oils, nuts, seeds, and avocados. The monounsaturated fats in these foods can lower your bad (LDL) cholesterol. Avocados, walnuts, almonds, macadamia nuts, pecans, pumpkin seeds, chia seeds, and flax seeds are all good choices.

Eat fatty fish. Salmon is great for Omega-3s, but so are lots of other fish like trout, mackerel, and sardines. Omega-3 fatty acids have been shown to lower triglycerides (fat in the blood), thus lowering risk for heart disease.

Limit fatty animal products. Foods such as whole milk, processed meats, and high-fat cuts of red meat contain saturated fat, which are a major threat to heart health as it raises the amount of bad (LDL) cholesterol in your blood. Play it safe by keeping plenty of variety in your diet and not relying solely on animal-based foods for your protein.

Limit sodium intake. Reducing sodium in the diet can lower blood pressure. The first step to limiting your sodium intake is to paying more attention to labels and substitute lower sodium versions of foods when possible. The American Heart Association recommends people consume a maximum of 1,500 milligrams a day of sodium as the best approach for cardiovascular health.

Alexandra Palumbo �2

Heart Disease Risk Factors

• High blood pressure

• High blood cholesterol

• Diabetes and pre-diabetes

• Smoking

• Being overweight or obese

• Being physically inactive

• Having a family history of early heart disease

• Having a history of preeclampsia during pregnancy

• Unhealthy diet

• Age (55 or older for women)

http://www.nhlbi.nih.gov/health/educational/hearttruth/lower-risk/risk-factors.htm

Mind, Body, Me Nutrition E-Packet February 2015

Tips for Heart-Healthy Grocery Shopping While it’s generally healthier and cheaper to buy groceries at the store and prepare your meals at home, sometimes the sheer number of food choices at the supermarket can seem overwhelming. Here are some tips to help you be heart-smart at the grocery store.

Fruits & Vegetables • When fresh foods aren't available, choose frozen

or canned vegetables and fruits in water without added sugars, saturated and trans fat, or salt.

• Buy more fruits and vegetables that are good sources of fiber, including beans, peas, oranges, bananas, strawberries and apples.

• Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.

• Try to limit fruit juices. They don’t provide the fiber whole fruit does and usually added sugars.

Milk, Cheese, Butter, & Eggs • Select fat-free (skim) or low-fat (1%) milk. 

• Choose fat-free, low-fat or reduced-fat cheeses.

• Use egg whites or egg substitutes instead of egg yolks. (Substitute two egg whites for each egg yolk in recipes that call for eggs.)

• Choose soft margarines that contain “0 grams trans fat” instead of buying butter.

• Avoid buying a lot of butter, cream and ice cream. Save those for special occasions and, even then, limit how much you eat. These foods have more saturated fat than whole milk.

Meat, Poultry, Fish, and Nuts • Buy and prepare more fish. You should eat grilled

or baked fish at least twice a week. Some good examples are salmon, trout and herring. 

• Choose cuts of red meat and pork labeled “loin” and “round”; they usually have the least fat.

• Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim off the fat before cooking.

• When buying or eating poultry, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). Try the skinless version or remove the skin yourself.

• Select more meat substitutes such as dried beans, peas, lentils or tofu and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.

Bread & Baked Goods • Choose whole-grain, high-fiber breads, such as

those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. Choose breads and other foods that list whole grains as the first item in the ingredient list. 

• Limit the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies. Look instead for fat-free or low-fat and low-sodium varieties of crackers, snack chips, cookies and cakes. 

• Chose baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk, and egg whites over those made with egg yolks, saturated fats and/or trans fats. (Read the Nutrition Facts label to determine the saturated fat, trans fat and cholesterol content.)

Alexandra Palumbo �3

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Try-These-Tips-for-Heart-Healthy-Grocery-Shopping_UCM_001884_Article.jsp

Mind, Body, Me Nutrition E-Packet February 2015

Label Reading 101 Learning how to read and understand food labels can help you make healthier choices.1 - Start with the serving information at the top of the label. This will tell you the size of a single serving and the total number of servings per container (package).

2 - Next, check total calories per serving. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

3 - Limit these nutrients. AHA recommends limiting these nutrients: Based on a 2,000 calorie diet, no more than 16 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.

4 - Get enough of these nutrients. Make sure you get enough of beneficial nutrients such as: dietary fiber, protein, calcium, iron, vitamins and other nutrients you need every day.

5 - Quick guide to % Daily Value. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more.

* Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight.

Alexandra Palumbo �4

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Understanding-Food-Nutrition-Labels_UCM_300132_Article.jsp

Mind, Body, Me Nutrition E-Packet February 2015

Dining Out It’s important to understand what's on the menu when you eat out. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.

Keep these tips in mind when reading the menu:

• Look for items that are steamed, broiled, baked, grilled, poached or roasted foods. Remember that foods served fried, au gratin, crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed are high in fat and calories.

• Ask your server! –If you’re not sure based on the menu description how a meal is prepared be sure to speak up. 

• Choose entrees that feature seafood, chicken or lean meat, and avoid fatty meats. If you order meat, remove all visible fat and ask the chef to remove the skin from the chicken. 

• Check the menu for items marked “healthy,” or ask the server what the healthiest choices on the menu are.

Heart-Healthy Recipes Apple Pie Oatmeal

Oats are an excellent source of soluble fiber, and adding apples means you get even more.Ingredients

• 1/2 cup steel cut oats

• 2 cups water

• 1 cup chopped apples (approximately 1 small apple)

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon allspice

• Honey to taste

Instructions

1. Combine all ingredients and bring to a boil, reduce heat and simmer until fully cooked.

http://www.thegraciouspantry.com/clean-eating-apple-pie-oatmeal/#more-14563

Alexandra Palumbo �5

Mind, Body, Me Nutrition E-Packet February 2015

Chicken Apple Egg White Omelet

When you’re looking for a savory breakfast, make an egg white omelet – All of the cholesterol in eggs is found in the yolk. This one is full heart-healthy nuts, apples, and collard greens, so you won’t miss the cheese.

Instructions

1 Add coconut oil to small non-stick pan and heat over medium heat.

2 Add the pieces of chicken, sprinkle with salt and pepper and cook until nice and golden brown ;

3 Add apples and cook until softened, about 30 seconds. Transfer to a small plate and reserve;

4 Add collards and cook until wilted, about 30-45 seconds. Add reserved chicken and apples back into the pan.

5 Pour in the egg whites.

6 Reduce heat, cover loosely (a pizza pan works wonders for this) and cook for about 5 minutes, until the omelet is completely set and opaque throughout.

7 Delicately slide omelet onto serving plate and serve immediately.

http://thehealthyfoodie.com/chicken-apple-egg-white-omelet/

Alexandra Palumbo �6

Yield: Serves 1

Ingredients

1 tsp olive oil

1 cup (8) egg whites

1 small (150g) cooked chicken breast, shredded

1 Golden Delicious apple, cored, peeled and diced

3-4 large collard leaves, stems removed, finely chopped

Pinch salt and pepper

Mind, Body, Me Nutrition E-Packet February 2015

Thai Chicken Crunch Wraps

Peanuts for healthy fat, cabbage and carrots for fiber, and some ginger for good measure !Yield: 3 Servings

Ingredients

• 1 Tbsp canola oil

• 2 chicken breasts, cut into thin strips

• 4 cloves garlic, minced

• 1/2 sweet onion, chopped

• 1/2 tsp salt

• 1/4 tsp pepper

• 2 carrots, shredded or roughly chopped

• 3/4 cup finely shredded cabbage

• 3 green onions, thinly sliced

• 3 Large tortillas

For the sauce

• 1/4 cup cilantro, chopped

• 1/3 cup sweet chili sauce (found in the Asian section of the grocery store)

• 1 heaping Tbsp crunchy peanut butter

• 1/4 tsp freshly chopped ginger

• 2 tsp soy sauce

• Crushed red pepper, to taste

• 1 1/2 cups Lettuce, chopped

• 1/2 cup peanuts

• Handful of green snap peas

Instructions

1 Heat oil in a large skillet over medium. Add chicken, garlic, onions, salt and pepper and cook, stirring occasionally, until chicken is cooked through. Add the carrots, cabbage, and green onions, cooking for a few more minutes until vegetables are tender, but still have a nice crunch.

Alexandra Palumbo �7

Mind, Body, Me Nutrition E-Packet February 2015

2 In a small bowl combine the sweet chili sauce, ginger, chunky peanut butter, and soy sauce, and crushed red pepper. Stir until smooth. Add to pan, along with chopped cilantro. Stir until blended in and heated through. Spoon mixture into lettuce leaves.

3 Layer tortillas with a handful of lettuce, peanuts, snap peas, and a large spoonful of the chicken mixture. Roll tightly like a burrito and secure with a toothpick.

http://tastesbetterfromscratch.com/2014/07/thai-chicken-crunch-wraps.html

Edamame Chickpea Power Salad with Avocado-Lime Dressing

Soy is a great protein replacement for other, less healthy foods. The chickpeas and apples in the salad are great for fiber and the olive oil and avocado-based dressing makes a delicious alternative to a mayo-based option.Yield: 4 Servings

Ingredients

• 1 (15 oz) can chickpeas, drained, rinsed and patted dry

• ½ Tbsp olive oil

• ¼ tsp salt

• ¼ tsp ground cumin

• ⅛ tsp ground cayenne pepper

• ⅛ tsp ground ginger

• ½ cup cashews

• 10 oz. shelled edamame, cooked

• 1½ cup chopped apples (about 2 small apples)

• salt and pepper to taste

• 1 Tbsp chopped fresh basil (optional garnish)

Instructions

1 Prepare dressing by placing ingredients in a high-speed blender and blending until smooth and creamy. (This will make more than you need, but it can be difficult for some blenders to blend smaller quantities.)

2 If you haven't cooked the edamame yet, start that now.

3 Heat a cast iron skillet over high heat. Add chickpeas and allow them to toast for about 5-8 minutes, or until they start to brown. Drizzle olive oil over chickpeas. Add salt, cumin, cayenne pepper and ginger. Stir to coat. Add cashews and stir together; continue to cook mixture over medium-high heat until cashews begin to lightly brown.

Alexandra Palumbo �8

Dressing

• 1 large avocado, flesh removed

• 1 piece of ginger root (1/2" - 1" piece)

• 1 shallot

• 3 Tbsp fresh lime juice

• 1 Tbsp apple cider vinegar

• ½ Tbsp pure maple syrup

• 1 Tbsp olive oil

• 3 Tbsp chopped fresh basil

Mind, Body, Me Nutrition E-Packet February 2015

4 Add chickpea/cashew mixture, edamame and apples to a medium bowl. Season to taste with salt and pepper. Add 3 tablespoons of avocado-lime dressing. Toss to coat. For a creamier salad, add more dressing. Garnish with chopped basil and serve warm.

http://86lemons.com/edamame-power-salad/

Alexandra Palumbo �9