Heart Health Series: Part 3

NJ District LCMS
 Parish Nurse and Adult Ministries Blog 
Part 3 of our 3 month Heart Health series~ Nutrition for Heart Health 

“Pumping the Brakes on Heart Failure”

Last month, we spoke about what Heart Failure looks like clinically, as well as treatment and tips in relation to stress management and reduction. In this final month of the heart health series, we will also be discussing a heart healthy diet and nutrition, which is so vital to heart health. 

Ready to start your heart-healthy diet? Here are seven tips to get you started towards a healthier heart!

You might know that eating certain foods can raise your heart disease risk. Even though changing your eating habits can be tough, you can take simple steps to get started today. Whether you've been eating unhealthy for years or you simply want to fine-tune your diet, find out which foods to eat more of and which foods to limit. You'll soon be on your way toward a healthier diet for your heart.

1. Control portion sizes
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 often are larger than anyone needs.

Follow a few simple tips to control food portion size. These tips 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 (this is something we do in our home, and it really works!)
Eat more low-calorie, nutrient-rich foods such as fruits and vegetables.
Eat smaller amounts of high-calorie, high-sodium foods. These include refined, processed and fast foods.
It's also important to keep track of the number of servings you eat. Keep these points in mind:

A serving size is a specific amount of food. It's 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 fist. A serving of meat, fish or chicken is about 2 to 3 ounces. That's about the size and thickness of a deck of cards.

The recommended number of servings in a food group may vary. It depends on the specific diet or guidelines you're following.

2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. They're also low in calories and rich in fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables also may help you eat less higher calorie food. Some examples of high-calorie foods are meat, cheese and snack foods. Keep fruits and vegetables washed and ready to eat, so you will be more inclined to snack on health items. 

3. Choose whole grains
Whole grains are good sources of fiber and other nutrients that play roles in heart health and controlling blood pressure. You can get more whole grains by making simple swaps with refined grain products. Or try a whole grain you haven't had before. Healthy choices include whole-grain farro, quinoa and barley. At least half of the grains you eat should be whole grains.

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 healthy fats called omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind flaxseeds in a coffee grinder or food processor. Then stir a teaspoon of the ground flaxseed into yogurt, applesauce or hot cereal.

4. Choose low-fat protein sources
Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties. And choose skim milk rather than whole milk.

Fish is healthier than high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good low-fat sources of protein. They contain no cholesterol, making them good substitutes for meat. Eating plant protein instead of animal protein lowers the amounts of fat and cholesterol you take in. It also boosts how much fiber you get.

5. Limit and reduce sodium and salt
Sodium is a mineral. It’s found naturally in some foods, such as celery or milk. Food makers also may add sodium to processed foods, such as bread and soup. Eating foods with lots of added sodium can lead to high blood pressure. So can using table salt, which contains sodium.

High blood pressure is a risk factor for heart disease. Limiting salt and sodium is a key part of a heart-healthy diet. The American Heart Association recommends that adults:

Have no more than 2,300 milligrams (mg) of sodium a day. That's about a teaspoon of salt.
Ideally have no more than 1,500 mg of sodium a day

Limiting the amount of salt you add to food at the table or while cooking is a good first step. But much of the sodium you eat comes from canned or processed foods. These include soups, baked goods and frozen dinners. Eat fresh foods and make your own soups and stews to lower the amount of sodium you eat.

If you like the convenience of canned soups and prepared meals, buy products with reduced sodium or no added salt. Be wary of foods that claim to be lower in sodium. They may have less sodium than the original recipe but still be high in sodium. You may wonder if sea salt is a better option than regular table salt. Sea salt has the same nutrition as regular salt.

Another way to eat less sodium is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. (More on sodium when we talk about DASH)

6. Plan ahead: Create daily menus
Create daily menus using the six tips listed above. When you choose foods for each meal and snack, focus on vegetables, fruits and whole grains. Choose lean proteins and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting.

7. Have a treat once in a while
It's OK to treat yourself every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let treats turn into an excuse for giving up on your healthy-eating plan. If you overeat treats once in a while rather than often, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

As a parish nurse, whenever I am discussing heart health, I share about the DASH diet. The DASH diet has been among the top diets recommended by physicians for heart health and lowering your blood pressure for years. As with any diet, please discuss your plans with your cardiologist or internist before beginning your diet: 

DASH stands for Dietary Approaches to Stop Hypertension.

The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.

High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.

Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

DASH diet and sodium
The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietary Guidelines for Americans. That's about the amount of sodium in 1 teaspoon of table salt.

A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider.

DASH diet: What to eat
The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Foods in the diet are at grocery stores and in most restaurants.

When following DASH, it is important to choose foods that are:

Rich in potassium, calcium, magnesium, fiber and protein.
Low in saturated fat.
Low in salt.
DASH diet: Suggested servings
The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal.
Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg.
Nuts, seeds, or dry beans and peas: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes.
Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup lemonade.

DASH diet: Alcohol and caffeine
Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less.

The DASH diet doesn't talk about caffeine. How caffeine affects blood pressure isn't clear. But caffeine can cause blood pressure to rise at least briefly.

If you have high blood pressure or if you think caffeine affects your blood pressure, think about cutting down. You might talk to your health care provider about caffeine.

Take aim at salt:
The foods at the center of the DASH diet are low in salt. So following the DASH diet is likely to lower salt intake.

To further reduce salt:
Read food labels and choose low-salt or no-salt-added options.
Use salt-free spices or flavorings instead of salt.
Don't add salt when cooking rice, pasta or hot cereal.
Choose plain fresh or frozen vegetables.
Choose fresh skinless poultry, fish and lean cuts of meat.
Eat less restaurant food. When eating at restaurants, ask for dishes with less salt and ask not to have salt added to your order.
 (DASH Diet tips from Mayo Clinic)

As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. And you'll be healthier for it!

1 Thessalonians 5:16-18
"Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus”.

Questions or comments please reach out to Colleen. 

In His joy and service, 

Colleen Bottcher RN, BSN, FCN 
NJ District LCMS Parish Nurse Rep. 
email: [email protected] 
Cell# 201-723-9836