Vol. 4. No. 2 Autumn 1994
In This Issue...

Project Profiles         1
 Heart Smart Restaurant  1
 Baine Harbour           2
 Dunfield Park - Update  2
Info Corner              3
 Cholesterol True/False  3
 Lifestyle Tips          4
 Blood Pressure Guide    4
Available Resources      5
 Recipes                 6
Healthy Public Policy    7
Media Launch             7
                                                                  
   

Project Profiles

Heart Smart Restaurant Program

The Heart Smart Restaurant Program is continuing to grow (and get
"smarter")!  More and more food service establishments are
participating in the Heart Smart Restaurant Program.  By the end of
July 1994, 44 establishments (restaurants, cafeterias, lunch
counters and bakeries) were displaying the "Heart Smart" logo on
their door.

By signing up, the establishment has agreed to offer a variety of
healthy choices to the customer.  Customers may request low fat
alternatives such as salad or baked potato, salad dressing served
on the side, lower fat diary products and whole bran bread.  It is
these small requests, that can add up to real heart health
benefits.

The healthy choice should be the easy choice.  To help customers
make healthier choices, a variety of promotional items are
available for the restaurant to display; these include posters,
table tents, menu inserts and placemats.  In addition, a local
newsletter and flyer were printed for restaurants to pass out to
their customers.

The program is run by an Advisory Committee with members from
the Heart and Stroke Foundation, Community Health - St. John's
Region and the Newfoundland Restaurant and Food Services
Association.  The "pilot phase" in the St. John's - Mount Pearl
area finished in June 1994, however the Committee continues to meet 
on a regular basis and the program continues to expand.

If you know of a food service establishment which may be interested
in the program or if you would like a list of participating "Heart
Smart" restaurants, please contact the Heart and Stroke Foundation
(753-8521) for more information.




Baine Harbour

The Baine Harbour Heart Health Committee has received funding
under the Active Living - Go for Green program.  The Heart Health
Committee hopes to promote physical activity and heart health.  The
funding will be used to develop promotional  activities and
community events that encourage and highlight outdoor physical
activities - allowing participants to appreciate, protect and
enhance the environment.  Some of the planned activities include,
a scavenger hunt, community walk and flag raising, walking club
registration, tours of the walking trail, information on the
biological surroundings, clean-brigade day, adopt a plant or flower
bed development, as well as softball and other games.  This
initiative by the Baine Harbour Heart Health Committee is a clear
demonstration of sustainability - congratulations Baine Harbour!





Dunfield Park - Update

In the last edition of Heart Matters, the Dunfield Park Heart
Health Project in Corner Brook was profiled. However, much has
happened at Dunfield Park since then and the following update has
been submitted to Heart Matters by Blanche Whelan, the Dunfield
Park Heart Health Coordinator.

The Newfoundland Heart Health Project, Healthy Hearts in Dunfield
Park, has been established in the Corner Brook Community since
January 1992.  The project was due to complete in June 1994, but
was extended one year.

The Heart Health program is now working with the new Family
Outreach Resource Centre.  As a result of this partnership,
childcare is provided for all parents participating in the
programs.  Several new initiatives will be introduced to the
community, as well as continuation with established programs.

Ladies aerobics continues to be a popular program and country line
dancing is offered once a month to all community members.  Four
individuals are now training to help the class review new dances. 
The goal is for members to provide classes three times per month. 
Line dancing will also be offered to teens in the area.

A kidfit program will be offered twice a week to children ages 5 to
7 and 9 to 12.  A learn to cook program will be offered once a week
to 9 to 12 year olds.

The community kitchens program has started.  A "kitchen" group
meets 3 times a month to plan, shop and cook meals for their
families.  Sponsorship for two additional groups is currently being
sought.

Supporting all health initiatives at the centre is the principle of
sustainability.  The part-time Heart Health Coordinator works with
the Community Advisory Board to plan, promote and implement
programs; all programs are being presented with the overall goal,
that once established, community volunteers will maintain them.




Info Corner

Cholesterol True/False Quiz

Cholesterol is found only in animal foods.

True.  Dietary cholesterol is found only in foods of animal origin,
not in plants.  In people with an inherited tendency to have high
cholesterol, the level may increase when foods high in saturated
fat and cholesterol are eaten regularly.


The cholesterol in your body comes only from the foods you eat.

False.  Your liver can make all the cholesterol you need. 
Normally, the body regulates production of cholesterol according to
the amount of saturated fat and cholesterol in your diet.  The more
of these you eat, the less cholesterol your body makes.  For those
with a  family history of high blood cholesterol and heart disease,
this may not happen.


The best way to reduce your blood cholesterol is to reduce the
amount of cholesterol you eat.

False.  The best way to reduce your blood cholesterol is to
decrease the amount of saturated fat you eat.  Saturated fat raises
your blood cholesterol more than anything you can eat.  Foods such
as butter fat (found in butter, whole milk, cream, ice cream and
cheeses), beef, pork, lamb and poultry contain saturated fat.

Also, some plant oils, such as palm kernel and coconut, are high in
saturated fat.


If your cholesterol level is less than the recommended 5.2
millimoles per litre, you can eat anything.

False.  Your body has two kinds of cholesterol:  high density
lipoprotein (HDL) is "good", and low density lipoprotein (LDL) is
"bad".  Even if your over-all cholesterol level falls within the
recommended range, you are at risk for heart disease if your LDL
is more than 3.4 millimoles per litre.  To lower your LDL level,
reduce your intake of saturated fat and cholesterol.


Lifestyle Tips

Avoid products with an ingredient list that includes the words
"hydrogenated", "partially hydrogenated", or "shortening". 
Minimize your purchase of food items that contain animal fats and
oils, lard, palm oil, palm kernel oil, coconut oil and butter.

When choosing a brand of margarine, find one that lists liquid
safflower oil, liquid sunflower oil or liquid corn oil as the first
ingredient on the label

Sour cream, whole milk and ice cream may sound appealing, but low
fat substitutes are healthier and better choices.  Have low fat
yoghurt for sour cream, skim milk or partially skimmed milk for
whole milk, and sorbets or ices instead of ice cream..Blood Pressure Guide

Men and women who prefer natural medicines to medication have a
strong ally in treating high blood pressure - none other than
physical activity.  In fact, physical activity can often treat
blood pressure as effectively as drug therapy.

Researchers Robert Gagard (from Belgium) and Charles Tipton (from
the U.S.) reiterated that conclusion when they recently reviewed
the studies on the subject.  Their review, published in 1994, shows
that people with high blood pressure managed to reduce their blood
pressure by about 6 to 10 mmHg through physical activity.  This is
similar to reductions achieved via drug therapy.

Blood pressure is measured in millimetres of mercury, which
scientists shorten to mmHg.  The two components of blood pressure
systolic and diastolic blood pressure, are considered acceptable
when they are under 140 mmHg and 90 mmHg respectively.  The average
blood pressure of healthy adults is about 120 mmHG for systolic
pressure blood pressure and 80 mmHG for diastolic blood pressure. 
Systolic blood pressure is always
higher, since it is the pressure created during the pumping of the
blood by the heart.  Diastolic pressure refers to the pressure
between pumpings and is therefore lower.  When the systolic
pressure exceeds 140 mmHg, people have a much higher risk of
developing coronary heart disease and stroke.

In Canada, 3 out of 10 men and 2 out of 10 women have a blood
pressure above 140 mmHg, as determined by the Canadian Fitness
and Lifestyle Research Institute.  The following exercise
behaviours can help to prevent or treat this condition:

Participate in aerobic exercise.  In the studies reviewed by Fagard
and Tipton, aerobic exercise such as walking, jogging and bicycling
was responsible for the reductions in blood pressure. 

Exercise every day.  Two studies indicate that the fall in blood
pressure is slightly greater when participants exercise everyday as
opposed to three times a week.  Even with three times a week,
though, the fall in blood pressure reaches 70% to 100% of the
response achieved with daily exercise.  

Choose a comfortable intensity.  Among hypertensive people, the
lowering in blood pressure occurs as long as the exercise intensity
is not too high.  People with high blood pressure should check
their exercise plan with their doctor.

Exercise regularly.  Usually, the decrease in blood pressure
happens immediately following exercise and persists for a few
hours.  Longer term reductions become apparent after 2 to 7 weeks
of regular exercise, but disappear as soon as regular exercise is
stopped.

Factors other than lack of exercise also contribute to high blood
pressure.  They include excessive salt and alcohol intake, stress
and excess weight.  It is therefore worthwhile to drink in
moderation and limit salt intake.  You may also wish to fine tune
your strategies for coping with stress or eliminating it whenever
possible.  Finally strive for a lifestyle that includes a balanced
diet and regular physical activity to achieve and maintain a
healthy weight.

Efforts to reduce high blood pressure boil down to increasing
quality of life.  Active living goes a long way toward this!  



Available Resources

New Booklet: Healthy Heart
Cooking

"Split Pea Soup with a difference", "Moose Stir Fry", "Blueberry
Oatmeal Muffins".  These are 3 of the 16 recipes you will find in
Healthy Heart Cooking, a booklet by the Department of Health.  This
booklet is a 1994 revision of Healthy Heart Meal and Snack Ideas
and Recipes.

Healthy Heart Cooking contains lower fat, lower salt or higher
fibre recipes that are tasty and easy for people to use.

Here are some of it's "user-friendly" features:

Familiar recipes, with common ingredients, are included.  For
example, macaroni and cheese, blueberry oatmeal muffins.

Traditional foods are used in recipes like split pea soup, cod au
gratin and moose stir fry.

These recipes are part of healthy eating, and are suitable for the
whole family.

Several people have generously provided recipes so that others
can share in their healthy eating discoveries.  The name of the
contributor is printed at the bottom of their recipe.  "Thank   
you" to these people.

There is section on how to modify your own recipes to make them
more "heart healthy".

There is a section on herbs and spices and the foods on which
they can be used.

The goal of this booklet is to provide people with a practical
resource - one that will help them see how they can make "healthy
heart" cooking a regular habit.  Why not try "Chicken Stir Fry"
(see next page), a recipe from Healthy Heart Cooking that was
contributed by Mrs. Mary Hyde of Conception Bay South.  Other
recipes and cooking tips from this booklet will be featured in
future editions of Heart Matters.  You may request a copy of
Healthy Heart Cooking by contacting your local public health
office.


Chicken Stir Fry
1/2 cup (125 mL)   orange juice
1 tsp. (5 mL)    cornstarch
2 Tbsp. (25 mL)  vegetable oil
1 lb. (450 g)    boneless chicken cut in strips
1 medium onion, thinly sliced
1 cup (250 mL)   carrots thinly sliced
1 cup (250 mL)   celery, chopped
1 cup (250 mL)   broccoli, cut in bite-size pieces
1/2 tsp. (2 mL)    ground ginger
1/4 cup (50 mL)    chicken stock
1 Tbsp. (15 mL)  grated orange rind
1/4 tsp. (1 mL)    salt
1/4 tsp (1 mL)     pepper
2 Tbsp. (30 mL)  toasted, slivered almonds optional

Mix orange juice and cornstarch. Set aside.  In a wok or large non-
stick skillet, stir fry chicken in the oil over high heat for about
5 minutes or until chicken is no longer pink.  Remove chicken and
set aside.  Add onions, carrots and celery to wok and stir-fry for
2 minutes.  Add broccoli, ginger and chicken stock.  Cover and cook
3-5 minutes or until vegetables are tender-crisp.  Return chicken
to wok.  Add orange juice mixture, orange rind salt and pepper. 
Cook and stir constantly until sauce is thickened.  Sprinkle with
almonds, serve with rice if desired. Makes 4-6 Servings.



Simply HeartSmart Cooking

Simply HeartSmart Cooking by Bonnie Stern is a Heart Smart Recipe
book brought to you by the authoritative voice on heart healthy
lifestyle, the Heart and Stroke Foundation.


The book contains a practical and detailed introduction on heart
smart eating and living by Denise Beatty, R.D.

Over 200 healthy and delicious recipes from soups and salads to
scrumptious desserts.

A complete nutritional analysis is given for each recipe.

Sidebars throughout the book, highlight practical, timesaving
hints, ideal substitutions, ingredients information, solid advice 
on techniques and make ahead instructions.

A complete explanation of the new Canada's Food Guide

Full chapter on menu planning

Simply HeartSmart Cooking costs $19.95 and is available through the
Heart and Stroke Foundation of Newfoundland and Labrador 
P.O. Box 5819
St. John's, NL
A1C 5X3
Telephone: (709) 753-8521


Lemon Ricotta Pancakes

(Adapted from Simply HeartSmart Cooking by Bonnie Stern)

1 cup (250 mL)   light ricotta cheese, well drained
3   egg yolks
1/2 cup (125 mL)   all purpose flour
1/4 cup (50 mL)   granulated sugar
2 tsp (10 mL)   grated lemon peel
pinch  nutmeg 
1 Tbsp (15 mL)   soft margarine, melted
4   egg whites
1/3 cup (75 mL)   lemon juice
1/4 cup (50 mL)   sifted icing sugar

1.In large bowl, whisk ricotta with egg yolks, flour, sugar, lemon
  peel, nutmeg and melted margarine.

2.In separate bowl, beat egg whites until light and fluffy.  Stir
  1/3 of egg whites into ricotta batter.  Gently fold in remaining
  whites.

3.Heat large non-stick skillet to medium-high.  Add batter to pan
  in large spoonfuls, flattening them slightly with back of spoon. 
  Cook for about 2 minutes per side , or until just cooked through.

4.In saucepan, heat lemon juice and stir in icing sugar.  Brush
  lightly over tops of cooked pancakes.

Makes 6 servings.  Nutritional information per serving: 194
calories, 7 g total fat, 2 g saturated fat.





Healthy Public Policy goes to the Mayors

Wendy Williams, chair of the NHHP Public Policy Subcommittee and
Eva Laing, NHHP Coordinator, attended the Newfoundland and
Labrador Federation of Municipalities Annual Convention held in
Gander from October 7-9, 1994.  The main purpose of attending this
convention was to have an opportunity to present the NHHP resource
Making Public Policy Healthy to convention delegates, who are
policy makers at the municipal level. On October 8th, at a heart
healthy luncheon, Ms. Williams addressed approximately 700
convention delegates and guests.  As well as introducing the Making
Public Policy manual, her presentation included information about
risk factors for heart disease and an overview of the Newfoundland
Heart Health Program.  Printed menus on the luncheon tables (see
menu below) were prepared by the NHHP and incorporated healthy
public policy messages.

Eva Laing had a display booth (see photo below) for the NHHP in the
exhibit area of the convention throughout the two days.  The
display booth focused on the lifestyle practices that affect our
risk of heart disease - eating healthy, being physically active and
being smoke free.  The display booth was very well attended by 350
of the delegates who participated in the conference sessions.



Media Launch

In October 1994, the media was introduced to some of the latest
initiatives of the Newfoundland Heart Health Program.  The Minister
of Health, Lloyd Matthews, unveiled three new resources: a booklet,
Making Public Policy Healthy, a leadership manual and video
entitled Community Action for Heart Health at a news conference on
October 4, 1994.

Various news organizations attended the conference and each
reporter was given a package containing the minister's opening
remarks, the news release, the leadership manual and the Making
Public Policy Healthy booklet, a brochure on the NHHP as well as
some background information on heart health in Newfoundland and
Labrador.  During the press conference, a segment of the video was
shown and was later aired on the NTV news.

A number of people involved in the NHHP were present at the news
conference to answer questions.  Information about the resources
was sent to all media outlets in the province.  Newspapers and
radio stations in Corner Brook, Gander and St. John's followed up
on the story.





                            Contact Us...

                 If you would like to have some
                 "heart health" information
                 presented in Heart Matters or you
                 would like to have this newsletter
                 sent to a community group of
                 organization, please contact:


Heart Matters
Newfoundland Heart Health Program
c/o Division of Community Medicine
Faculty of Medicine
Memorial University of Newfoundland
St. John's, Newfoundland
A1B 3V6

or call
Gregory Doyle, Heart Matters, Editor
(709) 737-6222
or fax (709) 737-7382