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What do you know about Heart Disease?
As you probably know February is national heart month and not because it is Cupid’s holiday. National Heart Month brings attention to one of our nation’s leading causes of death – heart disease. We’ve all heard the facts, but how well do you remember them? Take this quiz and find out if you are doing all you can to prevent heart disease.

1. Heart disease is the number 2 killer of women in the United States, second only to breast cancer.

True False

2. Which of the following could be a sign of a heart attack?

Neck pain Back Pain Chest Pain All of the Above

3. The most common risk factor for heart disease in the U.S. is:

Inactivity Obesity Smoking High Blood Pressure

4. A Mediterranean-style diet has been associated with a reduced risk of heart disease.

True False

5. You can lower your risk of heart disease by:

Reducing your sodium intake Taking vitamin E supplements   Taking folic acid supplements All of the above

How does NuVal™ help prevent and manage heart disease and high blood pressure?
In general, if you look for highest NuVal™-scoring foods, your risk for heart disease and high blood pressure will be reduced. Nutrition recommendations for managing disease states are imbedded in the NuVal™ scores!

Heart Disease
» Saturated fat, trans fat and sodium lower a food’s NuVal™ score.
» Fiber, omega-3-fatty acids (good fats) and folic acid increase a food’s NuVal™ score.
» Vitamin C, vitamin E and bioflavonoids (natural plant chemicals) have antioxidant and anti-inflammatory properties and increase a food’s NuVal™ score.

High Blood Pressure
» Sodium lowers a food’s NuVal™ score.
» Potassium increases a food’s NuVal™ score.
» Foods recommended in the Dietary Approaches to Stop Hypertension (DASH) Diet correspond with higher-scored foods ranked by NuVal™.

When shopping for proteins and dairy, let NuVal™ be your guide to find foods lower in saturated fat. Remember that foods such as cakes, cookies, doughnuts and microwave popcorn may contain trans fat, even though the Nutrition Facts Panel may read “0 grams trans fat”. Scores factor in even small amounts that may be included in the ingredient list, such as partially hydrogenated fat.

Sodium is often hidden in food categories where you wouldn’t expect to find it. Some cereals, for example, contain more than 10 percent of the daily recommendation for sodium. In fact, bread is considered the highest contributor to sodium in the American diet, likely because of the amount of bread products we eat overall.

Looking for something you can eat more of and stay within your recommended eating plan? Fruits and vegetables contain many nutrients that can help manage (or prevent) heart disease and high blood pressure. Most score in the 90s in the NuVal™ system. Scores for fresh, frozen and canned vegetables are the same as long as no sodium, sauces or other ingredients are added. Fruits and vegetables also provide additional potassium, a nutrient that most Americans are lacking. Whether you are shopping for meat, milk, yogurt, cereal, bread or cookies, remember the higher the score, the better the nutrition. Look for the scores right on the price tag!

Solutions: Knowing that your risk for heart disease can be lowered, here are some easy ways we can help you on your journey.

• We know salmon is good for us but what if we can’t afford it fresh from the market? Buy salmon when it goes on sale or consider buying boneless skinless canned salmon. You get the same great nutrition for a fraction of the cost. Use canned salmon like you would to make tuna salad, tuna noodle casserole or a crab cake.
• Another great option for salmon is our Meals for Two program at Market Street locations. The rotating schedule includes grilled salmon. Just pop it in the oven for a quick convenient meal in minutes.
• Try varying the way you eat your beans. Hummus is no longer just garbanzo beans. Look for new white bean hummus or pick up some of our homemade hummus at the salad bar. You can also make your own low-fat black bean dip with olive oil, minced garlic and onion and a little vegetable broth in your food processor or blender.
• Almonds have great heart healthy fats but switch it up and try grinding your own roasted almond butter (at all Market Street locations).
• Try reducing the salt in your recipes by 20-25%. Most people won’t even be able to taste the difference.
• Do you get the fish burps after taking your fish oil capsules? Try putting them in the freezer to eliminate the odorous reminder that you are doing something good for your health.