It’s February and that means we’re talking about hearts! Not the ones that adorn stuffed animals in stores or on cards, but the crucial organ responsible for living happy and healthy lives. Did you know that heart disease is the number one killer in the US? Yikes! But the good news is, as a bariatric patient, you’re already on the right track towards a healthier ticker. Your decision to tackle obesity and improve your diet is a massive step in the right direction, and we want to give you a high five for that!
This month, we are sharing ideas on cardiovascular wellness, how to have a Heart-Healthy Diet, and how you can incorporate it into your bariatric lifestyle. We cover three integral nutrients of cardiovascular health – fat, fiber, and sodium. Our team of rockstar dietitians is always here to chat with you about this topic and offer up some expert advice on how to keep your heart pumping in tip-top shape. Together, we can make sure you’re eating the right foods and giving your heart the love it deserves!
A heart healthy diet is not only about what you eat, but also how you eat. Many of the Heart Healthy recommendations align with the recommendations we provide for your Bariatric Lifestyle.
Here’s what you’re already doing:
- Eat regular meals and snacks and avoid skipping meals or overeating
- Eat slowly and mindfully, and enjoy your food
- Drink plenty of water
- Limit your intake of alcohol, caffeine, and energy drinks
- Be physically active
- Manage your stress
- Get enough sleep & rest
If you need to make changes, start by making small alterations in your daily habits that suit your preferences, needs, and goals. Gradually evolve them into your diet and lifestyle for sustainable change.
Heart Healthy Cooking Tips
Subheading: All fats are not created equal
Some fats are cardio-protective and some are outright damaging. Knowing the difference can help you to make changes in the kitchen for a healthier heart.
- Limit saturated fats
Why?
Saturated Fat causes high blood pressure and plaque in your arteries
Aim for no more than 10% of total calories per day
For most individuals who’ve had bariatric surgery, this is around 10-15g per day
Food Sources: High-fat proteins like beef, whole milk and full-fat dairy products, butter, coconut oil & yogurt
- Include unsaturated fat
Why?
These fats increase good cholesterol, are beneficial to your heart and other organs, and can help with inflammation.
For individuals who’ve had bariatric surgery, the total fat intake should be limited to 50g per day, leaving about 35-40g of unsaturated fat as the limit.
Food Sources: Olive oil, avocado oil, avocados, salmon, flaxseeds, chia seeds, walnuts, almonds
Include dietary fiber
Daily goals:
Women: at least 25g
Men: at least 38g
*can use powder fiber supplements to obtain goal*
Include fiber-rich foods at every meal
Protein will always be the priority in your diet. Including fiber is pivotal for health too, so always include some on your plate, even if it is just a few bites.
Among other things, fiber can help lower cholesterol, regulate insulin activity, and contribute to GI health. It takes work and planning, but try to get as close to your goal as possible everyday with real food or a combination of food and supplements.
High-fiber foods (at least 6g per serving):
- Blackberries, raspberries, Brussels sprouts, collard greens, jicama, broccoli, black beans, chickpeas, edamame, lentils etc.
Fiber options for Soft Foods stage:
- Skinless, seedless, stringless, cooked, or canned vegetables. Canned or soft fresh fruits (apples, pears, peaches, bananas etc.)
- Cooked Beans, lentils, and hummus.
- Try carb replacement items
“Low Carb” products can be high in fiber.
They also tend to be lower in total carbohydrates & higher in protein than the original product and can be included in a heart healthy, bariatric diet. Always check the nutrition facts.
Examples:
Tortillas, breads, and pastas (chickpea, lentil, black bean, edamame, shirataki & konjac).
Reduce sodium/salt
Less than 2,300mg sodium a day
Limiting sodium in your diet can help lower blood pressure and put less stress on your heart
- Use products labeled “sodium-free” or “low sodium”
- “Unsalted” or “no salt added” = no sodium/salt added to the food, but may be sodium already in the food
- “Sodium-free” or “salt-free” = less than 5mg sodium per serving
- “Low sodium” or “low salt” = 140mg or less sodium per serving
- Season with other ingredients
- Lemon and Lime work well with fish, chicken, vegetables and salads
- Juice
- Zest (more concentrated)
- Use vinegars to flavor foods instead of salt (balsamic, rice, apple)
- Liquid Aminos – use in replace of soy sauce and/or teriyaki sauce
- Mustards
- Nutritional yeast adds a cheesy nutty flavor to foods
- Lemon and Lime work well with fish, chicken, vegetables and salads
- Season foods with herbs & spices to add flavor
- Mrs Dash et al – many flavors
- Garlic powder, onion powder – concentrated and add lots of flavor. Good for any dish. Try it in Cauliflower Mac or sprinkle some on your chicken breast before you cook it.
*Optional* Recipe of the Month: Garlic Roasted Salmon & Brussels Sprouts
Ingredients:
- 10 Garlic Cloves
- 2 Tbsp Olive Oil + some to drizzle
- 2 Tbsp Chopped Fresh Oregano
- 4 cup Brussels sprouts, trimmed and sliced in halves
- 3/4 cup White Cooking Wine
- 1 pound salmon filet, cut into 4 portions
- Salt and Pepper
Instructions:
- Preheat oven to 450°F
- Mince 2 cloves of garlic and place in bowl with olive oil , oregano and a pinch of salt and pepper. Whisk to combine and set aside.
- Halve the rest of the garlic and add to large bowl with Brussels Sprouts. Sprinkle about half of the oil mixture on top and toss to combine.
- Roast Brussels and Garlic for 15 minutes in a roasting pan.
- Meanwhile, add the cooking wine to the remaining oil and mix to combine.
- When Brussels are done, remove pan from oven. Stir the vegetables and lay salmon right on top. Drizzle the salmon with the wine mixture and roast another 5-10 minutes, or just until Salmon is cooked through.
Nutrition: 4 servings per recipe, 1 serving = ¼ recipe = 280 calories, 12g fat, 15g carbs, 28g protein