Heart Healthy BasicsHeart Healthy Basics

Caroline Bohl MS, RD, CDECaroline Bohl MS, RD, CDE

The Food LabelThe Food Label

Calories per serving

How big is a serving ???

Salt = Sodium

Total Fat ANDType of fat

Dietary Fiber

SodiumSodium

Salt = SodiumSalt = Sodium A food with greater than 300 A food with greater than 300

mg/serving is considered a HIGH mg/serving is considered a HIGH sodium foodsodium food

GOAL : 2400-3000 mg/dayGOAL : 2400-3000 mg/day

FatFat

Look at TOTAL fat grams, BUT:Look at TOTAL fat grams, BUT:– More importantly, look at what TYPE of More importantly, look at what TYPE of

fat is in the itemfat is in the item

Saturated FatSaturated Fat Unsaturated FatUnsaturated Fat Trans FatTrans Fat

Saturated FatsSaturated Fats

Mainly from ANIMAL productsMainly from ANIMAL products Raises “bad” cholesterol Raises “bad” cholesterol

Trans FatsTrans Fats

Now on food labels (new in 2006)Now on food labels (new in 2006) Potentially as harmful as saturated Potentially as harmful as saturated

fatsfats

Unsaturated FatsUnsaturated Fats

““Good” fatsGood” fats Will not raise “bad” cholesterol”Will not raise “bad” cholesterol” May raise “good” cholesterolMay raise “good” cholesterol

Dietary FiberDietary Fiber

May lower cholesterol and blood May lower cholesterol and blood sugarsugar

Keeps you “fuller, longer”Keeps you “fuller, longer”

Metabolic SyndromeMetabolic Syndrome Abdominal obesity Abdominal obesity Blood fat disorders — high triglycerides, low Blood fat disorders — high triglycerides, low

HDL cholesterol and high LDL cholesterol HDL cholesterol and high LDL cholesterol Elevated blood pressure Elevated blood pressure Insulin resistance or glucose intolerance (the Insulin resistance or glucose intolerance (the

body can’t properly use insulin or blood sugar) body can’t properly use insulin or blood sugar) Prothrombotic state (e.g., high fibrinogen or Prothrombotic state (e.g., high fibrinogen or

plasminogen activator inhibitor–1 in the blood) plasminogen activator inhibitor–1 in the blood) Proinflammatory state (e.g., elevated C-Proinflammatory state (e.g., elevated C-

reactive protein in the blood) reactive protein in the blood)