Spotlight on Nutrition Blog

American Heart Month

2/1/2022

Blog post written by Taylor Bartosiewicz, IUPUI Dietetic Intern 2019

Image from parkcrescenthealth.blog

Did you know your heart beats about 115,200 times each day? Your heart works hard for you, so it’s important to take care of your heart. February is a great time to learn more about eating smart for your heart because it is American Heart Month!

According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. You can’t change some risk factors for heart disease, like age and family history. However, the good news is that as much as 80% of the risk for heart disease can be prevented with diet and lifestyle behaviors.

Foods to Choose Often for Heart Health

Eat foods rich in omega-3 fatty acids, such as nuts, nut butter, seeds, and olive oil. More great sources include both fresh and canned fatty fish like salmon, tuna and sardines. Omega-3 fatty acids can help increase HDL, the good cholesterol.
Fruits and vegetables are a great source of vitamins, fiber and other nutrients. Fresh, canned, and frozen are all good options.
Whole grains, like whole wheat bread, brown rice and oatmeal contain B vitamins and fiber, which can improve cholesterol levels.
Potassium is found in beans, potatoes, leafy greens, and yogurt. It helps control blood pressure.

Image from everydayhealth.com

Foods to Limit for Heart Health

Limit sodium to less than 2,300 mg/day. Use herbs and seasonings to flavor recipes and read the label to choose foods that are lower in sodium.

Limit saturated fat and trans-fat because these raise LDL (“bad”) cholesterol. Choose lean protein like chicken, turkey, lean pork loin, eggs, and beans and low-fat dairy like yogurt, cheese, and milk.
Limit added sugars, which are most often found in sugar sweetened drinks and desserts. Too much sugar can lead to weight gain, which is hard on your heart.

Image from health.gov

Other Heart Health Tips

Regular physical activity also has multiple heart health benefits. According to the American Heart Association, exercising for 30 minutes most days of the week can reduce blood pressure, help your heart work more efficiently, manage stress, and maintain a healthy weight.

Knowing your numbers can also help you take charge of your heart health. Visit your doctor at least once a year to check your cholesterol, blood pressure, and blood sugar levels.

What can you do to support heart health today?

Image from riverwoodhealthcare.org

Sources

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The Fiber of Our Being

11/1/2021

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Blog post written by Samantha Bradshaw, IUPUI Dietetic Intern

Photo from www.healthydirections.com/articles/digestive-health/gut-health-benefits-of-fiber

Fiber: What is it and why is it important?

Fiber is a carbohydrate that humans cannot digest. Fiber passes through the body and works to manage how the body uses sugar. This process keeps hunger and blood sugar at a normal level. There are two types of fiber that can be consumed: soluble fiber and insoluble fiber.

Soluble fiber can dissolve in water and helps lower sugar and cholesterol levels in the blood. Some examples of foods that contain soluble fiber are beans and lentils, oats, nuts, apples, and blueberries.
Insoluble fiber cannot dissolve in water and helps to move food through the digestive system. This allows for normal and healthy bowel movements to prevent constipation. Insoluble fiber can be found in wheat products, brown rice, carrots, tomatoes, and legumes.

How is fiber beneficial to overall health?

A diet high in fiber can reduce the risk of developing heart disease, diabetes, inflammation of the intestines (also known as diverticular disease), and constipation. People who eat high fiber diets also have a lower risk for metabolic syndrome (multiple conditions that develop together and increase the risk of heart disease, type 2 diabetes, and stroke). Fiber, specifically soluble fiber, is good for maintaining the bacteria in your gut as well as controlling blood sugar, helping with weight management, immunity, and brain function.

Which foods are high in fiber?

Fiber can be found in almost any type of whole food that comes from plants. Generally, whole grains, legumes, beans, fruits and vegetables are good sources of fiber. Some examples of high fiber foods include oats, barley, lentils, pears, brown rice, whole wheat bread, apples, and chickpeas.

Fiber can also be added into foods in the form of chicory root or inulin. Look for these words in the ingredients list on food packages to know if fiber has been added.

Photo from www.theplanettoday.com/foods-that-contain-fiber/

How much fiber should I eat each day?

According to the Academy of Nutrition and Dietetics, the recommended amount of dietary fiber intake is 14 grams for every 1,000 calories consumed. For example, if you eat 2,000 calories a day, you should aim for 28 grams of fiber daily.

The Institute of Medicine recommends different levels of fiber by age and gender:

Image from employees.henrico.us/county-connection/fill-up-with-fiber/

To put this in perspective, a 40-year-old woman could meet her daily fiber requirements by eating:

1 cup of raspberries and 1 cup of all-bran cereal at breakfast
1 cup of carrots at lunch
1 medium apple as a snack
½ cup of beans at dinner

Tips to increase fiber intake:

There are many ways you can boost the amount of fiber in your diet. It is important to increase your fiber intake slowly and gradually to prevent side effects like gas, bloating, and cramping. It is also important to drink plenty of water so fiber can work properly in your body.

Try brown rice with your next meal instead of white rice
Snack on fruits and vegetables throughout the day
Swap white bread for whole wheat/whole grain bread
Try making your own oatmeal with fresh berries for breakfast - see recipe below!
Leave the skin on your fruits and vegetables (apples, potatoes, cucumbers, etc.)

Sprinkle chia seeds into smoothies or on top of cereal and oatmeal 
Swap meat for plant-based proteins like beans, seeds, or nuts

While most people can meet their dietary fiber needs through food, others may benefit from a fiber supplement. Be sure to talk to your doctor and/or dietitian before starting any supplements!

Original photo by Samantha Bradshaw

High-Fiber Oatmeal Recipe

This simple breakfast recipe provides a filling 7 grams of fiber and 15 grams of protein to keep you fueled all morning!

Ingredients:

½ cup old fashioned oats (4 grams of fiber)
¾ cup milk - any type
1 tablespoon maple syrup or brown sugar (optional)

1 tablespoon peanut butter (1 gram of fiber)
½ cup blueberries (2 grams of fiber)

Directions:

In a bowl, mix together the oats and the milk and microwave for 2 minutes.

After the oats have cooked, stir in the maple syrup or the brown sugar.
Top the oatmeal with the blueberries and peanut butter, and enjoy!

Recipe makes one serving. Nutrition information: 435 calories, 64 g carbohydrates, 15 g total fat, 15 g protein, 7 g fiber. Allergen information: contains peanuts and gluten (unless gluten-free oats are used).

Sources:

www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber
www.healthline.com/nutrition/16-ways-to-eat-more-fiber#TOC_TITLE_HDR_15
www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_24
happyforks.com/
www.healthline.com/nutrition/fiber-can-help-you-lose-weight#fiber-and-your-gut
health.clevelandclinic.org/figuring-dietary-fiber-child-need/
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

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Heart Healthy Hints

2/1/2021

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Blog post written by Melissa Elliott, IUPUI Dietetic Intern

Happy American Heart Month! February is a time meant to encourage heart disease prevention by sharing healthy lifestyle tips and increasing awareness of heart health. Heart disease is one of the most common causes of death for American men and women. The good news is that up to 80% of heart disease is preventable by following a heart-healthy lifestyle.

Photo from blog.publix.com

Nutrition is a key factor to a heart-healthy lifestyle. What are some ways you can eat to protect your heart health?

Aim for 5 servings of fruits and vegetables a day.

Eat more whole grains! A great place to start is replacing the bread or pasta you eat with a whole grain choice.
Focus on healthy fats. Foods such as fish, nuts, eggs, avocado, and olive oil are high in healthy fats.
Reduce foods that are high in saturated fat. These include red meats, butter, and cheese.
Reduce your intake of added sugars and sodium. Try swapping sugar sweetened beverages for drinks like flavored water. If possible, choose reduced sodium items from the store and focus on fresh produce and lean protein.

Photo from food-guide.canada.ca

Try these heart-healthy meals from our Recipes Page to get started!

You can also download our Heart Healthy Eating handout for more information.

Sources:
https://blog.publix.com/publix/a-heart-healthy-diet-for-heart-healthy-month/
https://theheartfoundation.org/heart-health-month/
https://www.cookremodeling.com/six-tips-for-being-heart-healthy/

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