Anthony Navone, MD
Marcus Daly Cardiology Services
A service of Marcus Daly Memorial Hospital
1200 Westwood Drive
Hamilton, MT 59840
Heart Health and Nutrition Matter
During the month of February we are reminded just how important it is
to maintain heart healthy habits. Unfortunately, we are also reminded
that heart disease remains the number one cause of death for men and women
in America. Despite all our medical advances, one in three Americans will
die of heart disease. A healthy diet and lifestyle are your best weapons
to fight cardiovascular disease. It's the overall pattern of your
choices that counts. The American Heart Association recommends making
the simple steps below as part of your life for long-term benefits to
your health and your heart.
Eat a variety of nutritious foods from all the food groups.
You may be eating plenty of food, but your body may not be getting the
nutrients it needs to be healthy. Nutrient-rich foods have minerals, protein,
whole grains and other nutrients but are lower in calories. They may help
you control your weight, cholesterol and blood pressure.
Eat an overall healthy dietary pattern that emphasizes:
- a variety of fruits and vegetables,
- whole grains,
- low-fat dairy products,
- skinless poultry and fish
- nuts and legumes
- non-tropical vegetable oils
Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened
beverages. If you choose to eat red meat, compare labels and select the
leanest cuts available.
One of the diets that fits this pattern is the
(Dietary Approaches to Stop Hypertension) eating plan. Most healthy eating
patterns can be adapted based on calorie requirements and personal and
cultural food preferences.
Eat less of the nutrient-poor foods.
The right number of calories to eat each day is based on your age and
physical activity level and whether you're trying to gain, lose or
maintain your weight. You could use your daily allotment of calories on
a few high-calorie foods and beverages, but you probably wouldn't
get the nutrients your body needs to be healthy. Limit foods and beverages
high in calories but low in nutrients.
Read Nutrition Facts labels carefully
- the Nutrition Facts panel tells you the amount of healthy and unhealthy
nutrients in a food or beverage.
As you make daily food choices, base your eating pattern on these recommendations:
Eat a variety of fresh, frozen and canned vegetables and fruits
high-calorie sauces or added salt and sugars. Replace high-calorie foods
with fruits and vegetables.
for most grain servings.
Choose poultry and fish without skin and prepare them in healthy ways
without added saturated and trans fat. If you choose to eat meat, look
for the leanest cuts available and prepare them in healthy and delicious ways.
Eat a variety of fish at least
a week, especially fish containing omega-3 fatty acids (for example, salmon,
trout and herring).
Select fat-free (skim) and low-fat (1%) dairy products.
Limit saturated fat and trans fat and replace them with the better fats,
monounsaturated and polyunsaturated. If you need to lower your blood cholesterol,
reduce saturated fat to no more than 5 to 6 percent of total calories.
For someone eating 2,000 calories a day, that's about 13 grams of
Cut back on beverages and foods with added sugars. A 12-ounce can of regular
Coke contains 39 grams of total sugar, which is about
9 1/3 teaspoons
Choose foods with less sodium and prepare foods with little or no salt.
To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium
per day. Reducing daily intake to 1,500 mg is desirable because it can
lower blood pressure even further. If you can't meet these goals right
now, even reducing sodium intake by 1,000 mg per day can benefit blood pressure.
If you drink alcohol, drink in moderation. That means no more than one
drink per day if you're a woman and no more than two drinks per day
if you're a man.
Watch your portion size:
Compared to 20 years ago, the average portion size of common foods has
increased significantly. For example, the average plate of spaghetti and
three small meatballs was only 500 calories 20 years ago. Now, the average
portion of spaghetti and three large meatballs is 1050 calories. The average
burger twenty years ago was 333 calories, while present day burgers are
850 calories. Lastly, twenty years ago, a cup of coffee with creamer was
only 45 calories. Your Mocha double latte with steamed whole milk and
mocha syrup is around 375 calories.
Use up at least as many calories as you take in.
Start by knowing how many calories you should be eating and drinking to
maintain your weight. Nutrition and calorie information on food labels
is typically based on a 2,000 calorie diet. You may need fewer or more
calories depending on several factors including age, gender, and level
of physical activity.
If you are trying not to gain weight, don't eat more calories than
you know you can burn up every day.
Increase the amount and intensity of your physical activity to match the
number of calories you take in.
Aim for at least
minutes of moderate physical activity or 75 minutes of vigorous physical
activity - or an equal combination of both - each week.
Regular physical activity can help you maintain your weight, keep off
weight that you lose and help you reach physical and cardiovascular fitness.
If it's hard to schedule regular exercise sessions, try aiming for
sessions of at least 10 minutes spread throughout the week.
If you are working on lowering your blood pressure or cholesterol, the
American Heart Association recommends 40 minutes of aerobic exercise of
moderate to vigorous intensity three to four times a week.
Diminish your likelihood of developing heart disease! Make 2017 a year
that you make heart healthy dietary choices.
February is American Heart Month
, let's celebrate together! Marcus Daly Memorial Hospital and the International
Heart Institute of Montana have teamed up to provide you with the next
class in the Healthcare Education Series about Heart Health and Nutrition.
Join us Thursday, February 9, 2017 from 5:30pm to 6:30pm
in the Blodgett and Canyon View conference rooms as Anthony Navone, MD,
from Marcus Daly Cardiology Services talks about heart healthy nutrition!
Learn about what you eat and how much of it matters to your heart. You
will explore the latest on reducing the risk of cardiac disease through
proper nutrition, including what fats actual do to your body, the difference
between cholesterol and fats, and more! This class is designed for anyone
diagnosed with cardiac disease or those just looking to improve their diet.
Questions and or comments regarding this week's health column please
contact, Anthony Navone, MD at Marcus Daly Cardiology Center, a service
of Marcus Daly Memorial Hospital, 1200 Westwood Drive, Hamilton, MT 59840.
Working together to build a healthier community!