Cardiovascular Risk Reduction Center

Are you leading a heart-healthy lifestyle?

Not sure? Then, read on for some helpful tips on improving your health. Or better yet, make an appointment to visit our Lipid Clinic and participate in our educational program that takes you step-by-step through proper nutrition habits and healthy living.

Be Heart Smart
What To Look For On Food Labels
Understanding The Food Label Self Test
Fiber Facts
"Shake The Habit"
Dining Out Restaurant Survival
Exercise and Disease Prevention

Be Heart Smart

The following tips can help put you on the road to a healthier heart:

• Eat Less Fat
  • Reduce total fat intake to less than 23% of total calories.
  • Reduce saturated fat intake to less than 7% of calories.
• Eat Less Cholesterol
  • Reduce cholesterol intake to less than 200 mg per day.
• Eat More Fiber
  • One kind of fiber - soluble fiber - may help lower cholesterol.
  • Oats, fresh fruits and legumes are good sources of soluble fiber.
  • Aim for 25-30 grams of fiber daily.
• Lose Weight if you are Overweight
  • Reduce your fat intake and increase your activity level to promote gradual weight loss.
  • One half to one pound of weight lost per week is recommended.

What To Look For On Food Labels
Ingredients on food labels are listed by weight. That means that if an ingredient is listed at the beginning there is more of it than an ingredient listed at the end. For a healthy diet, choose foods that are low in fat, especially saturated fat, and low in salt and sugar. Use the lists below to locate ingredients that are high in sugar, fat and sodium on food labels.

Forms of sugar:

Forms of fat:

The term "vegetable oil" does not tell you what type of fat has been used. It could be low in saturated fat or it could be palm, palm kernel or coconut oil.

Fiber Facts
Fiber or "roughage" is the structural part of plant foods. There are two types of fiber: insoluble and soluble.

Insoluble fibers found in wheat bran, vegetables and whole grains help to promote regularity, aid in the treatment of diverticulosis and may reduce the risk of colon cancer.

Soluble fibers found in oat bran, barley, dried beans, legumes and some fruits may help lower blood cholesterol levels and stabilize blood sugars in people with diabetes. Many fiber-rich foods are low in calories and make you feel full longer so they can aid in weight control.

How Much Fiber Do You Need?
You need 20-35 grams of dietary fiber each day. This means a mix of both soluble and insoluble fiber.

How To Increase Fiber in Your Diet

• Gradually... too much fiber in your diet all at once can make you feel bloated and distended.
• Include 6-8 glasses of liquid per day to help the bulk move through your digestive system.
• Read food labels. A good fiber source should have at least 2.5 grams per serving.
• Start your day with a high fiber breakfast cereal. Some contain 5 grams per 1/2 cup.
• Add fruit to cereal, salads, pancakes and muffins.
• Cook with beans and lentils.
• Eat whole grain cereals, breads, rice and pasta.
• Include plenty of fresh or frozen vegetables.
• Get your fiber from food sources and NOT supplements.

Dining Out: Restaurant Survival
You don't have to leave your good eating habits at home when you dine out. Just practice a few smart dining strategies and become a dining detective.

Exercise and Disease Prevention
Exercise and physical activity allow you to take an active role in your health care. Activity also helps prevent coronary artery disease and helps you feel better. Specifically, your exercise routine or increasing your weekly physical activity impacts the following factors:

Family History: If you have a history of premature heart disease in your immediate family then exercise can help you reduce several risk factors for heart disease.

High Blood Pressure: Aerobic exercise plays a significant role in relaxing your arteries while at rest, thus lowering your blood pressure. Weight loss, facilitated by exercise, can also lead to lower blood pressure.

HDL-Cholesterol: Middle-aged and older men and women who engage in regular physical activity have significantly higher HDL cholesterol than those who are sedentary. HDL cholesterol, remember, is the good or healthy cholesterol and you can never have too much HDL cholesterol. Exercise performed for 12 weeks or more has proven to elevate HDL cholesterol levels.

Diabetes: Insulin sensitivity is improved with regular exercise. By increasing sensitivity, you medications work better and your blood sugars are better regulated.

Smoking: Exercise can help you stay away from cigarettes. Research has shown that smokers who have quit for three years and are smoke-free have the same amount of risk for heart disease as those who never smoked.

To learn more about the Lipid Clinic and other services available at the Cardiovascular Risk Reduction Center, click here for a printable pdf brochure, or call 1-800-3-ADVOCATE

From: Guidelines for Conducting Cholesterol Screening, Missouri Cholesterol Coalition, Missouri Department of Health, April 1990.