Nutrition & Heart-Healthy Foods

Nutrition & Heart-Healthy Foods


>>Well I’m pleased to welcome Cassie
Wright who is a registered dietitian with Rochester Regional Health back to
the program. Cassie great to see you.>>Thanks for coming in thanks so much for having me.>>So our spotlight these couple of days is
on nutrition and specifically for this conversation we’re really talking about
good nutrition as it relates to people that suffer from heart disease right? And
and heart-healthy foods maybe is a good way of thinking about it. Let’s take it
from to two sides of the same coin one the foods that aren’t so hard
healthy and then maybe the ones that are more heart-healthy.>>Okay. So generally when we’re talking about foods to be careful of or avoiding, we focus on
saturated fats and trans-fats. In particular those are the fats that have
been linked to creating a lot of problems for people with heart disease
or preventing it, thinking about avoiding it for people. Typically,
guidelines really encourage men and women to be under 20 and 15 grams of
saturated fat a day and the foods that provide those are the foods that were
once alive and breathing: cows,pigs things like that. Trans-fats are foods
that it’s a type of fat that’s typically added artificially to food. It’s
typically packaged foods is where you’ll find them. So we generally encourage
people to be reading labels for trans fats particularly high drop partially
hydrogenated oils.>>Let’s drive home the nutrients that we really want to focus
on as part of the healthy heart healthy diet.>>Yeah, and this is the great part
it’s talking about what we should be eating. Right? People like this message. So
really really focusing on tons of fruits and vegetables to really increase our
fiber intake and really having people track fiber intake to aim for at least
25 if not 35 grams of fiber a day. The foods that provide those are things like
lentils, beans, fruits and vegetables, nuts nut butters, really a lot of our
plant foods foods that grow on the ground or on trees. And then in addition
to that we really focus on lean proteins: fish, shellfish, chicken, and really the
biggest push currently is to encourage people to start incorporating some
plant-based meals into their diets a couple times a week if they can. So
meaning a meal without any dairy or meats or things that come from animals.>>There are a couple of things we want to bring into this conversation that relate
to this topic not food specific but in terms of weight
management and then physical activity as well. They kind of are companion pieces
to this whole mindset, if you will.>>Correct yeah. When you look at studies
related to heart health or just health in general, we know the heavier we are
the more at risk we are for various ailments like diabetes, heart disease,
heart failure, and so really helping people focus on a 7 to 10 percent weight
loss can drastically improve their health outcomes for the
long-term. And then of course outside of nutrition related to weight management
really focusing on physical activity particularly breaking up that sedentary time is something we talk about. You know, setting your microwave for
every 20 minutes to force yourself to get up and turn it off. Little tidbits
like that just how people may get towards a better weight management
situation.>>If people watching are seeking more information on this topic what are
some good resources for them?
>>I generally refer people to the American Academy of
Nutrition and Dietetics at eatright.org The American Heart Association of
course has some really valuable resources and then if people are willing
to go to USDA Dietary Guidelines, there’s some really great pictures and graphics
that help encourage healthy foods through visual sort of education.>>Well
thank you for coming in we appreciate all this is always. Good to see you again.>>Thanks you too.>>if you missed any of those recommendations from Cassie we are
sharing them on our website as well you’ll find them posted at Rochester
first dot-com.