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P1215 Women and Heart Disease

77 Serving size is the basis for all values on the label. If you eat more than 1 serving, all other values on the label increase, too. 77 Calories from fat should be less than a third of the total calories. The closer this number is to the total calories, the more fat the food contains. 77 Total fat is the total amount of all types of fat per serving. 77 Saturated fat raises cholesterol levels and leads to clogged arteries. Look for foods with little or no saturated fat. 77 Trans fat is even worse for your heart than saturated fat. Look for foods with no trans fat. 77 Cholesterol can raise your levels of LDL (bad) cholesterol. Even if this number is low, the food may not be good for you. Also look at the types and amounts of fats. 77 Sodium should be limited to 1,500 mg each day. If Healthy Diet: you have high blood pressure Dos & Don’ts or heart failure, your healthcare provider may say Shopping Nutrition Facts Serving size Look for: Serving Size 1 cup (240g) This tells you how much of the Bright colored fruits and Servings Per Container 2 food makes up one serving. If you to have even less. ■■ vegetables eat more than one serving, all the Amount Per Serving other values increase. ■■ Low fat meats, such as fish, Calories 100 Calories from Fat 20 chicken or turkey, and lean beef Fat % Daily Value* ■■ Whole grain foods and low-fat Total Fat 2g 3% This is the total amount of fat in dairy (milk) products Saturated Fat 0g 0% each serving. Limit saturated fats 77 Dietary fiber aids and avoid trans fats. Both are bad Trans Fat 0g for your health. Avoid: Cholesterol 0mg 0% Sodium 70mg 3% Sodium (salt) ■■ High fat snack foods Total Carbohydrate 17g 6% This is the total amount of sodium digestion and helps Dietary Fiber 3g 12% in each serving given in milligrams Food Labels—look at food labels Sugars 5g (mg). People with diabetes should to check how much makes a serving, Protein 4g try to eat less than 1,400 mg of and how much fat, salt (sodium) and sodium a day. control cholesterol. starches (carbohydrates) are in each Vitamin A 70% • Vitamin C 20% serving. Calcium 15% • Iron 8% Total carbohydrate *Percent Daily Values are based on a 2,000 (starches) calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. This tells you how many grams of carbohydrate are in one serving. If you do carb counting, this number Try to get 14 grams of helps you fit the food into your meal plan. fiber for every 1,000 © 2018 WomenHeart, ABC, CardioSmart, and StayWel . All rights reserved. calories you eat. ➠ Healthy Diet: Dos and Don’ts Download/print this PDF Lifestyle Tips: Eating healthy Eat plenty of produce—a moderately active woman should eat at least 3 cups of vegetables and 2 cups of fruits daily. Studies link diets high in fruits and vegetables with lower blood pressure and a reduced risk for heart disease. Don’t forget the fiber Foods high in fiber make you feel full longer. This can help you control your weight. Eating foods high in soluble fiber (found in peas, beans, oats and some fruit) helps to lower your cholesterol. To add more fiber to your diet: 77 Eat grains, such as oatmeal, brown rice, barley and kasha (buckwheat). Choose whole-grain breads, crackers and cereals. 77 Include fresh vegetables and fruit in your diet. Try raw or lightly steamed vegetables. And eat whole fresh fruit with the skin. 77 Eat dried, cooked beans, peas and lentils instead of meat. 77 For a snack, try a few nuts (especially walnuts). 77 Eat foods and drink beverages that are rich in polyphenols. These include coffee, blueberries, acai berries and pomegranates. abcardio.org 21


P1215 Women and Heart Disease
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