Heart Health Education for Caucasian Females Assignment Essay
Heart Health Education for Caucasian Females Assignment Essay
Heart Health Education for Caucasian Females Assignment Essay
Heart health education for Caucasian females between 25-45 years of age. What education available for this group? Why does this group need to be educated in heart health?
APA format
5 pages
with references
lthough you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.
Following a few simple tips to control food portion size can help you shape up your diet as well as your heart and waistline:
Use a small plate or bowl to help control your portions.
Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables
Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.
It’s also important to keep track of the number of servings you eat. Some things to keep in mind:
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.
The recommended number of servings per food group may vary depending on the specific diet or guidelines you’re following.
Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.
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Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
Fruits and vegetables to choose Fruits and vegetables to limit
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.
Grain products to choose Grain products to limit or avoid
Whole-wheat flour
Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
High-fiber cereal with 5 g or more fiber in a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
White, refined flour
White bread
Muffins
Frozen waffles
Cornbread
Doughnuts
Biscuits
Quick breads
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
4. Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
Type of fat Recommendation
Saturated fat Less than 6% of total daily calories.* If you’re eating 2,000 calories a day, that’s about 11 to 13 grams.
Trans fat Avoid
*Note: The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories.
There are simple ways to cut back on saturated and trans fats:
Trim fat off your meat or choose lean meats with less than 10% fat.
Use less butter, margarine and shortening when cooking and serving.
Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.
Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats. Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.
Fats to choose Fats to limit
Olive oil
Canola oil
Vegetable and nut oils
Margarine, trans fat free
Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
Nuts, seeds
Avocados
Butter
Lard
Bacon fat
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm kernel oils
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
An easy way to add healthy fat (and fiber) to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
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