Diet Nicotine Exposure Among Updates
Diet, nicotine exposure, blood lipids, and blood glucose all received updates on the AHAs new checklist.
The association has developed a new way to assess how well adults and children are eating, as well as at an overall population level. This includes a 16-item questionnaire about the weekly frequency of eating olive oil, vegetables, berries, meat, fish, dairy, grains, and more.
Nicotine exposure previously only centered on traditional cigarettes and has been amended to include e-cigarettes, vaping devices, and exposure to second-hand smoke for children and adults.
The metric for blood lipids cholesterol and triglycerides was updated to use non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol.
HDL is the “good” cholesterol, the AHA said in a statement. Other forms of cholesterol, when high, are linked to cardiovascular disease risk.
The new shift was made because non-HDL cholesterol can be measured without fasting beforehand, thereby increasing its availability at any time of day and implementation at more appointments, the AHA said.
Measuring blood glucose levels expanded to include hemoglobin A1c readings, which measure a patients blood sugar levels over the previous three months, according to the CDC. This test is commonly used to diagnose pre-diabetes and diabetes.
The AHA said hemoglobin A1c can better reflect long-term glycemic control.
This story was reported from Cincinnati.
American Heart Association Changes Guidelines For Heart Healthy Diet
CASPER, Wyo. – For the first time in 15 years, the American Heart Association has updated the heart healthy diet guidelines.
You are what you eat and its very, very important especially in todays go-go-go society where we take in processed meats, processed sugars, energy drinks. Really, we need to get back to basics. We need to avoid the processed foods, said Doctor Andy Dunn, the Medical Director of Primary Care for Banner Wyoming Medical Center.
Some of these recommendations include increasing your intake of lean meats such as fish and chicken. If consuming these, it is important to make sure they are not fried. Processed meats like hot dogs and bacon should be substituted for healthier alternatives.
The organization says you should increase your whole grain intake. Putting more beans or peas in your diet is also recommended.
Having a healthy heart takes more than just a regulated diet though. Exercise and other activities that improve your overall health can help. The American Heart Association recommends at least 150 minutes of moderate activity each week.
Start slow and give yourself grace. Go into it knowing its going to be a process. Its a lifestyle change, so it may not occur overnight. Dont get on yourself. Dont get down on yourself. Take your steps, set your benchmarks, said Doctor Dunn.
Doctor Dunn says the best way to see progress is to start with achievable goals.
Life After The Meal Plan
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Start a 28 Day Heart-Healthy Mediterranean Diet Plan
Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.
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Does The Aha Recommend A Mediterranean
Yes. A Mediterranean-style diet can help you achieve the American Heart Associations recommendations for a healthy dietary pattern that:
- emphasizes vegetables, fruits, whole grains, beans and legumes
- includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts and
- limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.
American Heart Association Outlines 10 Key Features Of Heart
The AHA emphasizes the importance of looking at a total dietary pattern, including amounts, balance, combinations, and variety of beverages and food consumer regularly.
The American Heart Association has outlined 10 key features of a heart healthy eating pattern, after a scientific statement emphasized the importance of dietary patterns, rather than individual foods or nutrients.
We can all benefit from a heart healthy dietary pattern regardless of stage of life, and it is possible to design one that is consistent with personal preferences, lifestyles, and cultural customs. It does not need to be complicated, time consuming, expensive, or unappealing, Alice Lichtenstein, DSc, FAHA, director of the cardiovascular nutrition team at Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, said in a statement.
The features include balancing foods and calorie intake with physical activities choosing foods with little or no salt, healthy sources of high-fiber and/or lean protein, liquid non-tropical plant oils, minimally processed foods, whole grain foods eating a wide variety of foods and plenty of fruits and vegetables, instead of supplements limiting alcohol consumption minimizing intake of beverages and foods with added sugars and applying this guidance no matter where food is consumed or prepared.
The statement was published in the Associations journal Circulation.
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Tips For Creating A Healthy Dietary Pattern
The key to the new guidelines is balance think of the dietary guidelines in broad eating habits versus narrowly focusing on single foods.
Look for the healthy option: In its simplest form, choose whole grain when looking at breads and rice. Examine foods you already enjoy and consider a healthier option, if available, such as soups or crackers.
Examine nutritional information on take-out or prepared foods: For some families, take-out or prepared foods are a large part of their diets due to convenience. Look at nutritional information to stay on a healthier path.
Switch up the fat: The recommendations are not promoting a low-fat diet but suggesting people consume most of their fat from plant-based sources or seafood rather than animal-based fats.
Consider the whole package: The heart-healthy diet recommendations are not about adding another vegetable or vitamin. It looks at the whole package and what you eat over a day or a week.
Reach out to your physician if you have questions about the new dietary guidelines from the American Heart Association.
Cardiac Diet Meal Plan
People can make a start with the cardiac diet using the following meal plan:
- Breakfast: Try overnight oats topped with flaked almonds and blueberries. Serve with a spoonful of low fat yogurt.
- Lunch: Try a salmon and avocado salad, including green leaves, peppers, red onion, tomatoes, cucumber, and a squeeze of lemon.
- Dinner: Prepare a vegetarian bean chili. Serve with brown rice and a green salad.
- Snack options: Opt for hummus and carrot sticks, apple slices and a spoonful of nut butter, or a boiled egg with oatcakes.
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Increase Your Intake Of Fruits And Vegetables
Choose seven to nine -A-Day
Aim for a combined seven – nine servings of fruits and vegetables each day provides a variety of antioxidants, b-vitamins, dietary fiber and a host of additional plant chemicals known to help prevent disease.
One serving of fruit includes:
1 medium-sized piece of fresh fruit1/2 medium banana1/2 grapefruit 2 Tbsp dried fruit1/2 cup canned fruit1/2 to 3/4 cup most juices
One serving of vegetables includes:
1/2 cup cooked vegetables1 cup raw or leafy vegetables
Eat a rainbow of colors
Eat a variety of orange carrots and oranges, red peppers, tomatoes, strawberries, raspberries, and peaches, purple plums, green celery, lettuce, and kiwis and yellow peppers and bananas. Choosing a rainbow of colors helps ensure a diverse intake of nutrients.
Increase fruits and vegetables in your diet
- Buy pre-cut vegetables and fruit – fresh or frozen to save time bag them up for a snack or to add to a dish.
- Have a vegetable-based soup or garden salad with light dressing with your usual sandwich at lunch.
- Instead of a cookie, enjoy a frozen banana or grapes dipped in 1 tsp of chocolate syrup.
- Keep fresh fruit on your desk or workspace.
- Try a homemade trail mix of you choice of 2 T dried fruit + 2T roasted nuts and/or seeds in a baggie to take with you if you predict you’ll be missing a meal.
*If you have high blood pressure, a diet rich in fruits, vegetables, and grains is recommended
Make Your Calories Count With These Nutritious Foods:
- Healthy carbohydrates. During digestion, sugars and starches break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes and low-fat dairy products.
- Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body cant digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes , whole-wheat flour and wheat bran.
- Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
- Good fats. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. But dont overdo it, as all fats are high in calories.
The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food either glucose or white bread.
Low GI Foods
What Affects the GI of a Food ?
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Benefits Of Low Glycaemic Index Or Low Glycaemic Load Diets For Diabetes Mellitus
To assess the effects of low glycaemic index or low glycaemic load, diets on glycaemic control in people with diabetes, eleven relevant randomised controlled trials, lasting 1 to 12 months, involving 402 participants were analysed 27).
There was a significant decrease in the glycated haemoglobin A1c -0.5%. Episodes of hypoglycaemia were significantly fewer with low glycaemic index or low glycaemic load compared to high GI diet in one trial , and proportion of participants reporting more than 15 hyperglycaemic episodes per month was lower for low-GI diet compared to measured carbohydrate exchange diet in another study . No study reported on mortality, morbidity or costs. The review authors concluded a low-GI diet can improve glycaemic control in diabetes without compromising hypoglycaemic events 28). This result is consistent with another smaller trial involving eight type 2 diabetes mellitus patients who were given carbohydrate foods with either a high or low glycemic index over a 2 weeks period 29).
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
- Fried white-flour tortillas
Load up! Youll get fiber and very little fat or salt . Remember, potatoes and corn count as carbs.
They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do.
How Much Sleep Is Needed For Optimal Heart Health
The new sleep metric suggests 7 to 9 hours of sleep daily for optimal cardiovascular health for adults, and more for children depending on their age.
Ideal daily sleep ranges for children are between 10 and 16 hours per 24 hours for ages 5 and younger. Ages 6 to 12 are recommended to get between 9 and 12 hours of sleep, while those between 13 and 18 are suggested to get 8 to 10 hours.
The benefits of good sleep
Most adults need 7 or more hours of quality sleep each night, according to the National Institutes of Health. Kids and teens need even more.
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Low Carbohydrate Low Calorie Diet In Type 2 Diabetes
In a very small study 34) comparing the effects of low carbohydrate low calorie diet and high carbohydrate low calorie diet in two groups of obese patients with type 2 diabetes. The diets were tested with regard to glycaemic control and bodyweight. A group of 16 obese patients with type 2 diabetes was advised on a low-carbohydrate diet, Fifteen obese diabetes patients on a high-carbohydrate diet were control group. Positive effects on the glucose levels were seen very soon. After 6 months a marked reduction in bodyweight of patients in the low-carbohydrate diet group was observed, and this remained one year later. After 6 months the mean changes in the low-carbohydrate group and the control group respectively were fasting blood glucose: -3.4 and -0.6 mmol/l HBA1c: -1.4 % and -0.6 % Body Weight: -11.4 kg and -1.8 kg BMI: -4.1 kg/m2 and -0.7 kg/m2. In conclusion, a low-carbohydrate diet is an effective tool in the treatment of obese patients with type 2 diabetes 35).
What Are The Aha’s Updated Guidelines Exactly
Ahead, experts break down each of the AHA’s updated guidelines:
Perhaps the biggest step the AHA took with these guidelines is allowing for the understanding that many Americans choose to dine out or have alternative sources of food other than their home kitchen. People can, and should, apply these guidelines whether theyre making dinner at home for their family from scratch, or stopping at a fast-food restaurant during their lunch break, Gradney says.
You can make a goal to choose vegetables at a fast-food restaurant and choose salad over fries, she says. Start where you are, pick one or two things that you find accessible, and just do them.
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Eat Plenty Of Fruits And Vegetables
Choosing a wide variety of fruits and vegetables can help you get a range of nutrients from foods rather than from supplements. Pack your plate with produce, from leafy greens and crisp carrots to juicy berries and crunchy apples. There are plenty of simple ways to eat more vegetables, like adding them to your breakfast and working them into snacks. If you do take supplements, you should know that it can be tricky to choose one that’s right for youhere’s one way to make sure you’re getting your money’s worth.
The Easy Way To Eat Healthy
A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*
- Vegetables canned, dried, fresh & frozen 5 servings
- Fruits canned, dried, fresh & frozen 4 servings
- Whole grains barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta 3-6 servings
- Dairy low fat and fat-free 3 servings
- Proteins – eggs, fish, lean meat, legumes, nuts, poultry & seeds 1-2 servings
- Oils polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil 3 Tbsp
Food should give you energy not weigh you down!
With a few simple changes, you can make eating healthy your easiest habit.
- Limit sugary drinks, sweets, fatty meats, and salty or highly processed foods
- Avoid partially hydrogenated oils, tropical oils, and excessive calories
- Replace highly processed foods with homemade or less-processed options
- Enjoy a variety of nutritious foods from all the food groups, especially fruits & veggies
- Keep healthy habits even when you eat from home
*Servings are based on AHAs Healthy US-Style Eating Pattern for 2,000 calories/day. Your calories needs may be different. Servings equivalent may depend on form of food. More info on serving sizes is at heart.org/servings.
Learn more at heart.org/healthyforgood
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Low Calorie Diet On Weight Loss And The Metabolic Profile Of Obese Patients With Type 2 Diabetes Mellitus
A small study 30) with 60 patients who have type 2 diabetes and are obese, to compare the effects of low calorie diet plus intensive insulin therapy versus low calorie diet plus conventional insulin therapy . At 6 months post-interventions, there were significant reductions were observed in the body weight, body mass index , HbA1c for all participants and cholesterol. At 1 year, median body weight reduction was 4.5 kg for patients on low calorie diet plus intensive insulin therapy and 4.8 kg for those on low calorie diet plus conventional insulin therapy. The conclusion was a 12-month 1800-kcal low calorie dietary intervention achieved significant body weight loss and HbA1c reductions irrespectively of insulin regimen. The low calorie diet plus conventional insulin therapy was associated with body weight loss greater than 8.0%, whereas low calorie diet plus intensive insulin therapy was associated with higher rates of normoglycemia 31).
Include More Sustainable Healthy Sources Of Protein From Plants And Seafood
There is more of an understanding and concern about sustainability and carbon footprint than there was 15 years ago, and the new guidelines reflect that, says Lichtenstein.
Carbon footprint is the total greenhouse gas emissions caused directly or indirectly by a person, organization, event, or product, according to the Center for Sustainable Systems at the University of Michigan in Ann Arbor. Food accounts for about 10 to 30 percent of a households carbon footprint, and meat products have a larger carbon footprint per calorie than grain or vegetable products.
The basic principles of a heart-healthy diet focusing on eating fruits, vegetables, and plant-based are consistent with a sustainable and environmentally responsible way of eating, says Lichtenstein.
Plant-based sources of protein can include foods like beans, lentils, peas, nuts, tofu, and seeds, according to the U.S. Food and Drug Administration .
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