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03/18/2014

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Nutrition Series - Number 68a
April 2003
Heart Healthy Eating

What you eat is important to your heart health.
The most important change is to limit the fats you
eat, but not all fats are equal. Some fats are better
for you than others.

Not all fats are equal:
Saturated fats and trans fats are \u201crisky\u201d to heart

health and can increase cholesterol levels. Saturated
fats are mostly found in animal foods and palm and
coconut oils. These fats are hard at room
temperature. Trans fats come mostly from vegetable
oils that have been made solid through

hydrogenation. Examples of foods that contain trans

fats are hard margarine, shortening, commercial
baked goods and processed snack foods. It is very
important to eat less saturated fats and trans fats.

Monounsaturated and polyunsaturated fatslower

cholesterol levels when substituted for saturated fats.
Nuts, seeds, and olive and canola oils are high in
monounsaturated fats. Polyunsaturated fats are
found mainly in plant products such as safflower,
sunflower, corn and soybean oils. Choose
unsaturated fats, but be careful not to have too much.

Omega 3 fats are polyunsaturated fats found in fish
and in flaxseed, canola and soybean oils. These fats
may help to reduce your risk for heart disease.
Cholesterol in your blood is influenced by many

factors. Dietary cholesterol is found in animal foods
only, including meats, poultry, fish and dairy
products. It is important to reduce cholesterol in
your diet by limiting high cholesterol foods like eggs
and organ meats, but the most important factor in

lowering blood cholesterol levels is to limit
saturated and trans fats.
How much?

Fat is found in almost all foods, but in different
amounts. It is recommended that
men eat about 50-70g of fat/day and women eat
about 40-60g fat/day, depending on how many
calories you need each day. Look at the following
chart to see where fats are found in foods.

Food
Fat(grams )
Most fruits, vegetables, grains,
pasta, bread, cereals
1 serving
less than 2
Pretzels, plain popcorn
1 serving
less than 2
Fish, eg. Sole, tuna
3 oz
1
Poultry, no skin
3 oz
5
Lean red meat
3oz
10
Sausage
3oz
30
Skim milk
1 cup
trace
Whole milk
1 cup
9
Whipping cream
\u00bc cup
22
2% cottage cheese
\u00bd cup
3
Cheddar cheese
1 oz
10
Margarine/butter
1 tbsp
11
Mayonnaise
1 tbsp
11
Oil
1 tbsp
14
Peanut butter
1 tbsp
8
Nuts, seeds
\u00bc cup
18
Chips
10
7
Chocolate
1oz
10

Even a small change in fat intake can make a difference when
you consider that 1 tbsp of fat =14g of fat =125calories
=25minutes of walking.

Remember:
\ue000Activity helps control your weight, lower your

cholesterol, and improves your heart health. Be
active every day. Start slowly and gradually
work your way up.Check with your doctor

before starting any exercise program.
\ue000Following a low fat diet does not guarantee you

will lose weight - all calories count! If you eat
more food than you need you may have
difficulty achieving a healthy weight. The key is
to eat a variety of foods and keep active every
day. Try following the Six Steps to Heart

Healthy Eating on the next page.
For more information on serving sizes refer to
Canada\u2019s Food Guide to Healthy Eating
www.hc-sc.gc.ca(search for Canada\u2019s Food Guide)

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