Heart: Don’t let the beat drop

1. Jessica Rinaldi
Nutrition & Dietetics
American Sign Language
California State University, Fresno
rinaldi8@mail.fresnostate.edu

3. is the leading cause of death for both men
and women in the U.S.
Step 1: prevent heart disease
Step 2: diagnosis heart disease
For both need to live a healthier, active life
by learning about disease and treatments
and by becoming an active participant

4.  Coronary artery disease (narrowing of the
arteries)
 Heart attack
 Abnormal heart rhythms
 Heart failure
 Heart valve disease
 Congenital heart disease
 Heart muscle disease (cardiomyopathy)
 Pericardial disease
 Aorta disease and Marfan syndrome
Vascular disease (blood vessel disease)

5. Omega-3 fatty acids.
 Grill salmon with rub or marinade.
Save a chunk to chop for a pasta or salad.

6. Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in many
foods -- yogurt parfaits, morning cereal,
homemade muffins, or cookies.

7. Omega-3 fatty acids; magnesium; folate;
potassium; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries.
Oatmeal-and-raisin cookies are a hearty
treat.

8. B-complex vitamins; niacin; folate;
magnesium; omega-3 fatty acids; calcium;
soluble fiber.
Give soup or salad a nutrient boost -- stir
in some beans.

9. Plant omega-3 fatty acids; vitamin E;
magnesium; fiber; heart-favorable mono-and
polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat
yogurt, trail mix, or fruit salads.

10. Omega-3 fatty acids
Vitamin E; magnesium;
Folate; fiber;
mono- and
polyunsaturated fats;
phytosterols.
Walnuts add flavorful crunch to salads,
pastas, cookies, muffins, even pancakes.

11. Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine
could improve "good" HDL cholesterol.

12. Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit,
canned tuna. Keep "Salad Spritzer" - a
light dressing -- in your office fridge.

13. Niacin; folate; calcium; magnesium;
potassium.
Tasty tofu is easy: Thinly slice "firm" tofu,
marinate several hours, grill or stir-fry.

14. B-complex vitamins; fiber; niacin;
magnesium, fiber.
Microwavable brown rice makes a quick
lunch. Stir in a few chopped veggies
(broccoli, carrots, spinach).

15. Isoflavones (a flavonoid); B-complex
vitamins; niacin; folate, calcium;
magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain
cereal. Or, as a smoothie.

16. Beta-carotene and lutein (carotenoids);
anthocyanin (a flavonoid); ellagic acid (a
polyphenol); vitamin C; folate; calcium,
magnesium; potassium; fiber.
Cranberries, strawberries, raspberries --
for trail mixes, muffins, salads!

17. Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak
shredded carrots into spaghetti sauce or
muffin batter.

18. Lutein (a carotenoid); B-complex vitamins;
folate; magnesium; potassium; calcium;
fiber.
Pick spinach (not lettuce) for nutrient-packed
salads and sandwiches.

19. Beta-carotene (a carotenoid); Vitamins C
and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought
soup. For a veggie dip, try hummus
(chickpeas).

20. Beta-carotene (a carotenoid); vitamins A,
C, E; fiber.
Microwave in a zip-lock baggie for lunch.
Eat au naturale, or with pineapple bits.

21. Beta-carotene and lutein (carotenoids); B-complex
vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast
until tender. Delicious in wraps, salads,
sandwiches.

22. Beta-carotene and lutein (carotenoids); B-complex
vitamins; folate; fiber.
 Grill or steam slightly,
then dress with olive oil
and lemon.

23. Beta-cryptoxanthin, beta- and alpha-carotene,
lutein and flavones (flavonoids);
vitamin C; potassium; folate; fiber.
Check out the new nutrient-packed blends.

24. Beta- & alpha-carotene, lycopene, lutein
vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes
in sandwiches, salads, pastas, pizzas.

25. Beta-carotene and lutein (carotenoids); B-complex
and C vitamins; folate; calcium;
magnesium; potassium; fiber.
Baked squash with sautÃted spinach, pine
nuts, raisins.

26. Alpha- and beta-carotene and lutein
(carotenoids); B-complex and C vitamins;
folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for
breakfast, lunch, potluck dinners.

27. Beta-carotene, lutein (carotenoids);
Vitamins C and E; folate; calcium;
magnesium; potassium.
papaya salsa Mix papaya, pineapple,
scallions, garlic, fresh lime juice, salt and
black pepper.

28. Reservatrol and cocoa phenols
(flavonoids).
A truffle a day lowers blood pressure, but
choose 70% or higher cocoa content.

29. Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar,
several tea bags, and hours of sunshine.

30.  A Mediterranean-style diet fruits, vegetables, whole grains, beans, olive oil, seafood
and 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 rice
Whole 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, pork
tenderloin, 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, baked
goods, and other snack foods)
 Avoiding trans fats and saturated fats is especially important for managing your
cholesterol levels. helpful monounsaturated fats found in canola oil, olive oil,
avocados, nuts, and seeds. Other unsaturated fats, such as corn, safflower and
soybean oil,

31.  Alcohol in moderation - that's one drink a day for women and two
for men -- can help increase your HDL "good cholesterol."
 Maintain a Healthy Weight
 Excess weight puts extra strain on all parts of your body, including
your heart.
 If you carry excess weight in your midsection, the risks are greater
than if the extra pounds settle on your hips.
 The good news is that losing as little as 5%-10% of your body weight
can reduce your risk of heart disease, by lowering your cholesterol
levels and blood pressure and improving blood sugar and insulin
sensitivity.
 The Exercise Equation
 Regular physical activity not only burns calories and strengthens
your 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 the
equivalent of 3 miles, four times a week, will provide the greatest
benefit.

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