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Heart Disease Prevention

Therapeutic Lifestyle Changes


(TLC Diet)

Presented by: Elisha Gay C. Hidalgo, RND


Heart Disease Facts and Figure
● Average Life Expectancy in the Philippines is 69.4 years.
● Male= 65.9 years / Female= 73.1 years
● Top 3 leading cause of death:
1. Coronary Heart Disease
2. Hypertension
3. Stroke
(Central Intelligence Agency’s World Factbook 2017)
Coronary Heart Disease

● CAD is caused by plaque


buildup in the walls of the
arteries that supply blood to
the heart (called coronary
arteries) and other parts of
the body. Plaque buildup,
mostly cholesterol, causes
the inside of the arteries to
narrow over time, which
could partially or totally
block the blood flow.
Coronary Heart Disease

https://www.youtube.com/watch?
Risk Factors
Risk Factors You Can't
Change:
● Age—45 or older for men;
55 or older for women
Gender—higher in men than
in women of similar age
● Family history of early
heart disease (father or
brother diagnosed before
age 55, or mother or sister
diagnosed before age 65)
Risk Factors
Risk Factors You Can
Change or Manage:
● Smoking
● High blood
pressure
● High blood
cholesterol
● Overweight/obesity
● Physical inactivity
● Diabetes
What is screening for coronary
heart disease?

● waist measurement
● weight
● blood pressure
● blood cholesterol
level
● blood sugar level
Therapeutic Lifestyle Changes
● Diet
● Exercise

● Weight loss

● Other lifestyle

changes:
- Stop smoking
- Reduce stress
Therapeutic Lifestyle Change
TLC Diet
Also called the
Cholesterol and
Saturated Fat-Restricted
Diet is the primary
treatment for lowering
high blood cholesterol
(total and LDL) in
individuals at high risk of
developing heart
disease, future heart
attacks and other
complications.
Dietary Guidelines

● Low in saturated
fats
● Low in cholesterol
● High in fiber
● Loss excess weight
1. Limit Saturated Fats
● Fats which are solid
in room temperature
● Fatty meats (beef,
pork, poultry with
skin, lamb) and meat
products
● Butter, margarine and
pastries
● Dairy products
● Choose lean meat
● Limit meat, poultry and
fish to no more than 2
servings per day (140gm)
● Trim fats and remove
chicken skin
● Drink skim milk and
choose low fat version of
dairy
● Refrain from frying and
deep frying
● Limit intake of processed
foods
2. Increase intake of mono and
polyunsaturated fats
● Fats from seeds, seed oil, nuts and
deep sea fish and oysters
● Eat fish at least twice a week
● Snack on seeds and nuts
● Eat more avocados
● Try some olives
● Use Olive oil or Canola oil
2. Lower dietary cholesterol intake

● From animal origin:


eggs, shellfish and
organ meats; full
cream dairy products;
animal fats
● Choose healthier fats
3. Increase intake of fiber
● Soluble fiber slows
digestion. It is found in
oat bran, barley, nuts,
seeds, beans, lentils,
peas, and some fruits
and vegetables
● Insoluble fiber is found
in foods such as wheat
bran, vegetables, and
whole grains. Adds
bulk .
● Eat at least 5 servings of
vegetables per day.
● Eat at least 3 servings of
fruit per day.
● Choose whole grain. Eat
oats and whole grain
cereals.
● Cook with brown rice
instead of white.
● Eat whole fruits (with the
peel) instead of juices.
● Stock up on beans and
legumes.
Fruits high in fiber:
(3-4gms)
● Apple
● Orange
● Banana
● Pear
● 1 cup blueberries
● 1 cup strawberries
● 1 cup raspberries
Vegetables high in
fiber: (3-4 gms)
● 1/2 cup peas
● 1/2 cup cauliflower
● ½ cup broccoli
● 1 cup carrots
● 1 medium sweet
potato
● 1/2 cup squash
Summary of Diet Guidelines:
● Avoid red meat (beef, lamb, pork). Choose lean meat
(chicken and poultry w/o skin). Limit to 2 servings per day.
● Serve fish 2-3 times a week
● Limit egg (with egg yolk) intake to 3 per week.
● Choose whole wheat over refined grains.
● Snack on nuts.
● Eat at least 3-4 servings of fruits per day.
● Eat at least 3 -5 servings of vegetables per day.
● Drink plenty of water.
● Avoid highly processed foods. Choose low to no fat version
of dairy products.
4.Target your Ideal Body Weight
4.Target your Ideal Body Weight
● Reduce calorie intake (2 lbs per week)
● Increase fiber intake
● Increase physical activity moderately (30
minutes per day)
“Eat less, Move more”
Stop Smoking

Smokers are up to 4 times more likely to


develop heart disease than non-smokers.
Reduce Stress
Reduce Stress

Breathe.
Focus on the present.
Forget about the
regrets of the past
and the worries of
tomorrow.
How can you make successful
lifestyle changes?
● You need to want to
make the change.
● Make one small change
at a time.
● Keep your goals specific,
realistic and measurable.
● The lifestyle change
must continue over time.
● Seek social support.
● Don't give up.
Salad Recipe

https://www.youtube.com/watch?
v=SpI3QF_Iauc
Elisha Gay C. Hidalgo, RND
Nutritionist Dietitian
References
● https://www.cia.gov/library/publications/the-world-
factbook/rankorder/2102rank.html
● https://www.cia.gov/library/publications/the-world-factbook/geos/rp.html
● https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf
● https://www.fitneass.com/calories-burned-in-30-min/