Heart disease, as the number one cause of death in the United States for over 20 years, makes heart healthy education one of the most important topics related to overall health and longevity. This Heart Healthy Client Education Handout + 5 Day Sample Meal Plan will be used countless times in your practice! Touching on multiple topics related to heart health, these 9 pages will help guide you and your client to understanding Sodium, Added Sugar, Saturated Fat, and Fiber!
Every year, the month of February is dedicated to raising awareness for heart disease and lifestyle prevention practices. American Heart Month is a great time to learn about ways you can improve your diet to support your heart and cardiovascular system.
Sodium:
2,000-2,300 mg sodium per day is recommended. This is just a pinch over 1 tsp of table salt every day.
Packaged and processed foods can be hidden sources of sodium. Check nutrition facts labels! Even if it doesn’t taste salty (like bread), there can still be quite a bit of sodium. A good rule of thumb: 200 mg sodium for a snack and 500-600 mg sodium for a meal.
Added Sugar:
Added sugars are any type of sugar that is added during processing or cooking that is not part of what is found in the food naturally.
For example, fruits and whole grains contain natural sugars that develop as they growth. They also contain a balance of fiber, vitamins, and minerals that make it a healthy choice. When sugar is added, this changes how nutrient dense that food is. It becomes higher in calories that are not being balanced with additional nutrients, making it less nutritious and more likely to promote weight gain and inflammation.
Saturated Fat:
This type of fat is found primarily in animal sources: poultry, red meat, and dairy products. Saturated fat does not need to be avoided, but it should not be your main fat source.
Tropical fruit oils are typically a blend of both saturated and unsaturated fats (coconut oil, palm oil), and should be considered as a saturated fat source. Try and cook with unsaturated oils including olive oil or canola oil.
Fiber:
Fiber is only found in plant foods: fruits, vegetables, and whole grains. They are carbohydrates that cannot be broken down by our own digestive system. Fiber not only helps with stool regularity and consistency, but fiber helps bind cholesterols and remove them from your body. There are different types of fiber, and making sure you have adequate amounts of total fiber in your diet can help keep your cholesterol level in the healthy range.
Plus bonus material of 5-Day Sample Meal Plan!
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