Healthy Diet for a Healthy Heart - Wendy Szczuka RD, LD, CDCES July 2021 - Saint Luke's Health System
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Healthy Diet for a
Healthy Heart
July 2021
Wendy Szczuka RD, LD, CDCES
This is information in this presentation
is for general education purposes only.
Please discuss your specific health care needs
with your medical provider.
SAINT LUKE’S HEALTH SYSTEM 2
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SAINT LUKE’S HEALTH SYSTEM 3
Objectives
• Identify healthy fats to use for cooking
• Learn benefits of adding fiber to meals
• Learn how to stock your pantry with heart-healthy foods
SAINT LUKE’S HEALTH SYSTEM 4
Why is Heart-Healthy Eating Important? Diabetes increases our risk for cardiovascular disease. Risk factors for heart disease include: • Diabetes and high blood glucose • High blood pressure • High blood lipids • Smoking • Excess weight • Family history of heart disease • Inflammation SAINT LUKE’S HEALTH SYSTEM 5
Cholesterol Goals
HDL–Healthy Keep it
LDL–Lousy Keep it
Triglycerides Keep it
SAI NT LUKE’ S HEALTH SYSTEM 6
Healthy Fats Monounsaturated HDL Omega-3 Triglycerides • Olive oil • Walnuts • Canola oil • Fish, such as salmon, trout, tuna • Avocado oil • Flaxseed • Avocados • Chia seeds • Canola oil • Canola oil • Peanut butter • Almonds • Cashews • Pecans • Peanuts SAINT LUKE’S HEALTH SYSTEM 7
Plant Sterols and Stanols
Can reduce total and LDL cholesterol (bad)
Avocado
Soybeans
Chickpeas
Beans and legumes
Nuts and seeds
SAINT LUKE’S HEALTH SYSTEM 8
Reduce Your Intake of Saturated Fats Saturated fats LDL • Whole and 2% milk • Fatty meats such as ribeye and sausage • Cheese • Regular cream cheese • Regular sour cream • Palm or coconut oil • Chicken or turkey skin Usually solid at room temperature • Hydrogenated vegetable oil • Butter SAINT LUKE’S HEALTH SYSTEM 9
Choose Lean Protein
• Baked/grilled fish
• Chicken or turkey, white meat without skin
• Shellfish: grilled, steamed, or other low-fat
cooking method
• Venison or buffalo
• 1% or low-fat cottage cheese
• Beans and lentils
• 93% lean ground beef or chuck/rump roast
• Lean pork such as pork tenderloin
SAINT LUKE’S HEALTH SYSTEM 10So, Can I Eat Eggs?
• Eggs are a source of dietary
cholesterol, but the
association between egg
consumption and heart
disease or stroke is lacking.
• Recent studies show that
eating one egg a day does
not increase overall
cholesterol levels.
SAINT LUKE’S HEALTH SYSTEM 11Benefits of Fiber
• Helps you feel full longer
• Improves digestion and prevents
constipation
• Reduces LDL cholesterol
• Slows carbohydrate digestion and
absorption so blood glucose rises
slower
How much fiber should I eat?
25 – 38 grams/day
SAINT LUKE’S HEALTH SYSTEM 12How Much Fiber?
Breakfast Dinner
• 1 cup oatmeal 4 g fiber • Grilled Chicken 0 grams
• ¼ cup pecans 2.4 g fiber • 1 cup brown rice 3.5 grams
• 1 cup broccoli 5 grams
Lunch • 1 cup raspberries 8 grams
• 1 ½ cups chili 15 grams
TOTAL 40.9 grams
• 6 Triscuit crackers 3 grams
SAINT LUKE’S HEALTH SYSTEM 13Types of Fiber
Soluble Insoluble
• Beans or lentils • Whole grain pasta
• Chia seed or flaxseed • Whole grain bread
• Nuts • Whole grain crackers
• Oatmeal, brown rice, or quinoa • Bran cereal
• Bran cereal
• Fruits and vegetables
• Whole grain bread
SAINT LUKE’S HEALTH SYSTEM 14Label Reading
S AI N T L U K E ’ S H E AL T H S Y S T E M 15Should I Subtract Fiber from Carbohydrates?
• This term is described as "net carbs." Net carbs are calculated by
subtracting any fiber on the label from the total carbohydrates.
• Current recommendations: Use total carbohydrates without
subtracting fiber.
https://www.diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/get-to-know-carbs
SAINT LUKE’S HEALTH SYSTEM 16Antioxidants
SAINT LUKE’S HEALTH SYSTEM 17Antioxidants
Color your plate with a variety of fruits and vegetables. Alternative foods
Different colors = Different antioxidants • Beans
• Nuts
• Red/purple Blueberries, eggplant • Whole grains
• Red Tomatoes, watermelon • Green and black tea
• Orange Sweet potatoes, carrots
• Dark chocolate
• Orange/yellow Orange, nectarine, pineapple
• Yellow/green Avocado, leaf lettuce • Red wine
• Green Broccoli, cabbage • Spices
• Green/white Mushrooms, onion o Cinnamon
o Curry
o Garlic 18Plate Method
for Healthy
Meal Planning
Starch or Protein
1 carbohydrate choice equals:
1/2 cup potato, corn or peas
1/2 cup beans
1/3 cup whole grain rice/pasta
1 slice whole grain bread
1 apple/orange(tennis ball size)
1 cup melon or berries
1 cup milk
5 – 8 oz light yogurt
SAINT LUKE’S HEALTH SYSTEM 19This Photo by Unknown Author is
licensed under CC BY-SA
SAINT LUKE’S HEALTH SYSTEM 20Mediterranean Diet Pyramid
• Eat lots of vegetables by filling half your plate with vegetables at lunch and dinner.
• Limit meat portions. Choose smaller amounts of poultry and lean meat.
• Eat seafood twice a week.
• Choose some dairy products such as Greek or plain yogurt and small serving of cheese.
• Cook a vegetarian meal one a a week.
• Use healthy fats like extra-virgin olive oil, nuts, peanuts, and avocados.
• Switch to whole grains.
• For dessert, eat fresh fruit. Save ice cream or other sweets for a special occasion.
https://oldwayspt.org/traditional-diets/mediterranean-diet
SAINT LUKE’S HEALTH SYSTEM 21Stock the Pantry with Hearth Healthy Foods
• Make a list before you go shopping
• Shop the perimeter of the grocery store
• Buy seasonal fresh produce, especially
when on sale
• Buy whole grain and high fiber foods
• Use weekly coupon and sales to
decrease your shopping budget
• Shop at discount stores, too
SAINT LUKE’S HEALTH SYSTEM 23Healthy Pantry Options
• Fresh, canned, or frozen • Brown rice or quinoa
vegetables • Oatmeal
• Fresh, canned, or frozen fruit • Dried or canned beans
• Whole grain bread/crackers • Nuts
• Whole grain pasta • Peanut butter or nut butters
SAINT LUKE’S HEALTH SYSTEM 24Quiz Time
Which is NOT a benefit of high fiber foods?
• Helps you feel full longer
• Improves digestion
• Reduces cholesterol
• Increases carbohydrate digestion so blood
glucose rises quickly
SAINT LUKE’S HEALTH SYSTEM 25Answer
Which is NOT a benefit of high fiber foods?
• Helps you feel full longer
• Improves digestion
• Reduces cholesterol
• Increases carbohydrate digestion so blood
glucose rises quickly
SAINT LUKE’S HEALTH SYSTEM 26Resources
SAINT LUKE’S HEALTH SYSTEM 27Saint Luke’s Diabetes Centers
We offer:
• Individualized diabetes education, on site or virtual visit
Centralized locations
• Saint Luke’s Hospital of Kansas City
• Saint Luke’s North Hospital
• Saint Luke’s South Hospital
• Saint Luke’s East Hospital
• Hedrick Medical Center
Schedule an appointment
• 816-932-2707 (referral required)
SAINT LUKE’S HEALTH SYSTEM 28Saint Luke’s Primary Care
KANSAS MISSOURI
Blue Valley Barry Road Lee’s Summit Shoal Creek
913-323-8830 816-880-6100 816-347-5100 816-437-8161
Cushing Blue Springs Parkville Smithville
913-651-6565 816-347-4600 816-569-1506 816-532-3999
Mission Farms East Platte City
913-317-7990 816-347-5600 816-858-7050
Southridge Independence Plaza
913-317-3200 816-251-5200 816-932-3100
SAINT LUKE’S HEALTH SYSTEM 29Additional Resources
Saint Luke’s Community
Resource Hub
saintlukesresources.org
SAINT LUKE’S HEALTH SYSTEM 30Saint Luke’s Employees
Diabetes Benefit Program
Earn your incentive ̶ Complete consent
form to enroll and complete the
post-webinar survey
saintlukeskc.org/DiabetesBenefitProgram
Email questions about benefit program to:
DiabetesBenefitProgram@saintlukeskc.org
SAINT LUKE’S HEALTH SYSTEM 31Questions?
SAINT LUKE’S HEALTH SYSTEM 32Q&A
• Q: If coconut oil is bad, what category does unsweetened coconut
milk fit in?
A: If you prefer coconut milk, I recommend an unsweetened lower fat
coconut milk to limit calories. This can be used in cooking but
sometimes does not thicken as much as desired so you might need to
use cornstarch or another thickener. For people with diabetes, I
typically recommend calorie free beverages.
• Q: what are your thoughts on using pecan oil?
A: Pure virgin pecan oil is since it contains good monounsaturated
fats and is low in saturated fats but is more expensive.
SAINT LUKE’S HEALTH SYSTEM 33Q&A
• Q: Do you have any recommendations for premade services like green chef etc?
A: I would recommend looking at any premade meal service to see if they have a diabetes
friendly option first. Most offer specials to sign up and you can cancel at any time but check for that.
Some of the services that have diabetes friendly options are: Green Chef, Daily Harvest, Hello Fresh
and Bistro MD. There are so many options right now so do your own research for the type of foods
your family likes and whether they are premade or require some preparation at home.
• Q: I've tried the intermittent fasting and have lost weight but have gained it substantially in the
belly. Thoughts? my goal is for a flat belly, not a fat belly and would like ideas/help. To clarify I
feel that the intermittent fasting may have CAUSED the bigger belly as I DO lots of exercise
through the day, every day. thanks for addressing it in the follow-up email.
A: So this is a more individualized question since typically with intermittent fasting, people lose
weight. I would recommend that you see one of our Dietitian Diabetes Educators for a more
individualized approach and to see if they can help you find a solution.
SAINT LUKE’S HEALTH SYSTEM 34You can also read
