Text Box: Heart disease is the leading cause of death in the United States. A number of studies have shown that lifestyle interventions, especially nutrition may help prevent heart disease. Interventions such as eating a reduced-fat diet high in fruits, vegetables, reducing salt and sodium intake, and choosing low-fat dairy food plays an important role in the fight against heart disease. Many Americans are changing their eating habits to promote heart health. The following guidelines have been developed by health professionals to help you make personal diet changes. Remember always consult your pharmacist or physician before drastically modifying your diet. The National Institutes of Health recommend limiting total fat to less than 30 percent of total calories and limiting saturated fat to less than 8-10 percent of total calories as step one and less than 7 percent for the next step. Here are few tips to help you cut out the fat. Use More Monounsaturated and Polvunsaturated Fats Use monounsaturated fats such as olive, canola and peanut oil; or polyunsaturated fats such as sunflower, soybean, corn and safflower oil. Choose a margarine with “liquid oil” listed as the first ingredient. Reduce Total Fat Intake Limit fried foods. Bake, broil, roast or grill food. Trim off visible fat from meat and remove poultry skin before eating. Limit added fat (cooking oil, margarine, butter, etc.) to three or four tsp. per day. Use nuts, olives and avocadoes sparingly. Reduce Saturated Fat Intake Decrease cheese intake; when you do eat cheese choose cheese with skim milk as the first ingredient. Skim fat from meat drippings, soups and

Text Box: stews. Reduce intake of ice cream and other high fat dairy products, pastries and rich desserts. Limit chips and flavored crackers, or choose fat free or low-fat alternatives Limit foods containing hydrogenated fats or oils. Reduce intake of foods containing coconut and palm kernel oil. Use dairy products containing less than 1% butterfat (1% or fat-free milk.) Use vegetable oil or tub margarine rather than butter, lard or shortening. Try sherbet, low-fat frozen yogurt or angel food cake for dessert. Use “old-fashioned” peanut butter, the type containing 100% peanuts-no additives. The American Heart Association recommends a maximum of 300 milligrams of dietary cholesterol per day (200 milligrams per day for those with coronary artery disease as suggested by the National Institutes of Health) to help control serum cholesterol levels. Cholesterol is a waxy substance produced by our body. It is also found in many foods we eat, but only in animal products. Major sources include egg yolks, organ meats, meat, shellfish, poultry and dairy products. Reduce Cholesterol Intake to 300 mg/day Limit egg yolks to three or less per week (including eggs used in baking.) Limit organ meats (liver, heart, kidney.) Decrease daily meat consumption to 6 oz. fish, shellfish, poultry, pork or lean red meat per day. Use egg substitutes or egg whites instead of whole eggs. (FYI: a 3 oz. serving of meat is about the size of a deck of cards.)

Eat Your Way to a Healthier Heart

Contributed by: Aaron Lott, Pharm.D. Candidate

UMKC School of Pharmacy

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Text Box: Co-edited by: Sarah Kerner, Pharm.D. Miranda Wilhelm, Pharm.D. Tammy Stack, Pharm.D.