Oliver TEAM Purp Nov2010

American Heart Month
February 2012
Volume 8   Issue 2
In This Issue
Heart Healthy
What is Cholesterol?
Eating Heart Healthy
Portion Right

OKT Nov2010

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OF Color Nov2010
Know your Fats
Found mostly in foods from animals.  Includes beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, dairy products from whole and 2% milk and tropical oils. Limit saturated fat intake to less than 7% of total daily calories.
Polyunsaturated and monounsaturated fats sources include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower. Use these fats instead of saturated fats.  Keep daily fat intake between 25 to 35 percent calories.
These fats occur during food processing in a chemical process called hydrogenation.  These fats raise blood cholesterol.  You should limit trans-fat intake to less than 1% of total calories.  Be sure to check the Nutrition Facts label for this information.



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OF Color Nov2010

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Healthy Choices Nov2010  




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Heart Healthy


Heart disease is the leading cause of death in the United States.  In 2010 approximately 785,000 Americans had a new heart attack and about 470,000 had a recurrent attack. 


American Heart Month is a time to learn both the warning signs of a heart attack and how to live heart-healthy.


Warning Signs:

Chest discomfort - pain that lasts more than a few minutes or that goes away and comes back.

Discomfort in other areas of the upper body - one or both arms, the back, neck, jaw or stomach.

Shortness of breath - with or without chest discomfort

Other signs - may include breaking out in a cold sweat, nausea or lightheadedness.


Heart disease can be prevented.  To keep your heart healthy:

  • Watch your weight.
  • Quit smoking and stay away from secondhand smoke.
  • Control your cholesterol and blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Get active and eat healthy.
  • Manage stress.
What is Cholesterol?

There are two types of cholesterol, often referred to as "good" (HDL) and "bad" (LDL) cholesterol.  You should know the difference between them and know the levels of each in your blood.  Too much of one type or not enough of the other can put you at risk for coronary heart disease, heart attack or stroke.

Cholesterol comes from two sources:  your body and food.  Cholesterol is only found in animal products.

A cholesterol screening measures your level of HDL and LDL.  HDL cholesterol helps keep the LDL cholesterol from getting lodged into your artery walls.  A healthy level of HDL may also protect against heart attack and stroke.  Low levels of HDL have been shown to increase the risk of heart disease.

Ways to increase your HDL include:  regular physical activity, reducing trans fats and eating a balanced nutritious diet.

KNOW YOUR NUMBERS  - Adults age 20 or older should have a fasting lipoprotein profile - which measures total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides - once every five years.

Total cholesterol - less than 200 mg/dL

Blood Pressure - less than 130/80 mm Hg

LDL - below 100 mg/dL

HDL - above 40 mg/dL (men); above 50 mg/dL (women)

Triglycerides - below 150 mg/dL


Eating Heart Healthy
Eating heart healthy starts by shopping the perimeter of your grocery store.  Choose items that are naturally nutrient-rich foods.
Fruits & Vegetables
Choose fruits and vegetables in different colors.
Choose fresh vegetables such as tomatoes, cabbage, broccoli and spinach.
Leafy greens for salads.
Fresh fruits such as apples, oranges, bananas, berries and peaches.
Frozen fruits without added sugars.
Breads, Cereals and Grains
Look for whole-wheat or whole-grain as the first ingredient listed on the label.
100% whole-wheat bread
Whole-grain breakfast cereals such as oatmeal
Whole-wheat or whole-grain pasta.
Milk and Milk Products
Fat-free or low-fat (1%) milk
Fat-free or low-fat yogurt
Meat, Fish, Beans, Eggs and Nuts
Beef: round, sirloin, tenderloin, extra lean ground beef
Fish:  salmon, trout
Beans: lentils, dried peas
Pork: leg, shoulder, tenderloin
Chicken and turkey breast without skin 
Lesson: Portion Right
Math - L-40
Grades: 2nd  - 5th

Students will practice measuring foods using 1 cup, 1/2 cup, and 1/4 cup measurements.  Students will also practice reading nutrition labels on food packages. 
Bowls                                                    Plastic measuring cups
Skim Milk                                               Plastic Spoons
Variety of healthy whole-grain cereals
     including their Nutrition Facts label

Teachers - Ask students:  Do you always eat the same amount of cereal each time you have it for breakfast?


- Give each child a bowl.


- Have the students pour out the amount of cereal they usually eat. Ask them to measure this amount using the measuring cups.


- Have the students compare their usual serving to the Nutrition Facts label.


- Have them measure the serving size from the Nutrition Facts label into their bowl.  Then ask them to measure the suggested serving size of milk.  The students can then eat their example of properly portioned bowl of cereal.


Be sure to tell the students that each cereal box may have a different serving size.  This is why it's always important to pay close attention to the serving size of each Nutrition Facts label. 

Looking for more nutrition integrated lessons?  Go to the Oliver Kids Manual where you'll find 50+ lessons.
Have you created a Healthy School Environment in your district?  Send us an e-mail  and tell us all about it -  info@oliverfoundation.org .
You may be spotlighted in the next Oliver Foundation newsletter - T.E.A.M. Talk.

Healthy Choices Nov2010

Oliver Foundation