Healthy Heart Program Updates
In this Issue
This issue of Healthy Heart Beats brings to you the new recommendations from the American Heart Association (AHA) on what to eat along with guidelines for lifestyle-both issues that concern us as we strive to lower heart disease risk for ourselves and those we teach. The AHA's recommendations were last released six years ago, indicating it was time to review the research and release the new guidelines.
You will notice very quickly that the guidelines mirror those of the 2005 Dietary Guidelines and fit well into the MyPyramid graphic. However, a noticeable change this time is the lowering of the saturated fat intake to just 7% of calories (down from AHA's previous recommendation of 10%) and the first specific guideline on trans fat to less than 1% of calories. For someone eating 2000 calories a day, this translates into 2 grams of trans fat a day, and for saturated fat 16 grams a day. If you ate 1500 calories, it would mean an intake of 12 grams of saturated fat a day. Oily fish is emphasized, such as salmon, sardines and trout, to increase the DHA fatty acids we have discussed in previous issues of this newsletter. Three ounces would give you 1 gram of fish oils.
Remember not to let these specific grams and percentages overwhelm you or your clients. Just emphasize the basics to trim the trans fat and saturated fat. Watch the pastries and baked good such as muffins, doughnuts and French fries. Switch from fatty meats to the lean cuts and replace whole fat dairy foods with the fat-free or low fat choices. Simple steps add up and allow for inclusion of all foods in moderation. Enjoy the late summer months and the beginning of fall classes for your clients using these new recommendations.
As fall approaches, we can be reminded of the abundant supply of orange vegetables and the late summer fruits…squash, pumpkins and peaches fill the supermarkets. Recipes in this newsletter provide new and creative dishes using the vegetables rich in antioxidants and beta carotene. Enjoy the crisp days of fall and walks around the soccer fields and the aspen-covered mountains before skis and snowshoes become the norm for winter activities.
Jennifer Anderson, Ph.D., R.D.
Food and Nutrition Extension Specialist
Shirley Perryman, M.S., R.D.
Extension Specialist
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Updated Tuesday, September 25, 2007.
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