What it means to be Heart HealthyAccording to the American Heart Association, three groundbreaking studies emphasize the impact of lifestyle modification on reducing the risk of cardiovascular disease. These studies underscore the power of healthy habits and the importance of focusing on total health through three main components. Replacing saturated fats with an equivalent amount of polyunsaturated fats, monounsaturated fats or whole grains, increasing exercise duration to 1 to 2 hours per day, and with encouragement and support, making healthy lifestyle changes can be both easier and more enjoyable.

STRATEGIES TO HELP PROTECT YOUR HEART

• Eat a wide variety of nutritious foods in the right amounts from all food groups including fruits and vegetables, whole grains, fat-free dairy products, lean meats and omega-3 fatty acid-rich seafood.

• Limit high-calorie, low-nutrient-dense foods by limiting sugar-sweetened beverages and fruit drinks and saving snacks and desserts for occasional treats.

• Keep sodium to a minimum by limiting prepackaged foods and choosing unprocessed foods and limiting salt when preparing foods.

With the science of nutrition changing and improving so frequently, it is hard to keep up with the latest recommendations especially concerning dietary fats. Knowing the difference between saturated, trans, polyunsaturated (omega-3s and omega-6s), and monounsaturated (omega-9s) fats is key to picking a well-balanced diet.

Saturated and trans fats are considered to be “bad fats” that increase LDL cholesterol clogging arteries and decrease HDL cholesterol which works to clear arteries, ultimately increasing your risk of developing coronary heart disease. However, these fats do not need to be completely cut out, just consumed in moderation with 7 percent or less of daily calories from saturated fat and 1 percent or less of daily calories.

On the other hand, polyunsaturated (omega-3s and omega-6s) and monounsaturated (omega-9s) fats are considered to be “good fats” by positively affecting your health by improving cholesterol levels, reducing risk of heart attack, stroke and diabetes, aiding in fat-soluble vitamin absorption (vitamins A, D, E, K), aiding in cell development and nerve activity, and keeping our immune systems healthy.

healthybitesFEBRUARY 2016

When you spot the American Heart Association’s Heart-Check mark

at Hy-Vee, you’ll instantly know the food has been certified to meet

their nutrition requirements.

FAT BASICS 101

PRODUCT SPOTLIGHT

AMERICAN CHEF APPLE WOOD SMOKED TURKEY BREAST

• One of the lowest sodium options in the deli case with only 380mg of sodium per serving.

• Contains only 3 ingredients on the label – Water, Sea Salt and Turbinado Sugar.

SALT FOR LIFE

• Salt for Life’s special blend gives you 75% less sodium than regular table salt – 140mg per 1/4 teaspoon compared to 590mg per 1/4 teaspoon in regular salt.

This newsletter is brought to you by your Hy-Vee Registered Dietitian. The information is not intended as medical advice. Please consult a medical professional for individual advice.

20 mins

DIETITIAN RECIPE OF THE MONTH

Mustard-Crusted Salmon4 servings

ALL YOU NEED

1 1/4 pounds center-cut salmon fillets, cut into 4 portions

1/4 tsp salt, or to tasteFreshly ground pepper, to taste1/4 cup reduced-fat sour cream2 tbsp stone-ground mustard2 tsp lemon juiceLemon wedges, for serving needed

ALL YOU DO

1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

DIETITIAN PICK OF THE MONTH

Dietitian Biometric Screenings 5 REASONS TO COMPLETE A BIOMETRIC SCREENING:

Easy! A simple finger stick will determine your total cholesterol, LDL-cholesterol, HDL-cholesterol, triglycerides and blood sugar levels.

Quick! The appointment will take no longer than 30 minutes.

Accountability! The dietitian will assess your blood pressure, height, weight, waist circumference, body mass index (BMI) and body fat percentage.

Keeps you on track! Have health goals for 2016? Know your numbers to keep you motivated toward your healthier lifestyle.

Prevention! The dietitian will discuss your risk for heart disease, diabetes and metabolic syndrome while giving great recommendations based on your numbers.

NATURE’S GARDEN HEART HEALTHY MIX

• This salt-free mix of almonds, walnuts, pepitas, filberts and pistachios is the perfect heart-healthy snack.

• Different varieties of nuts not only provide protein but also heart-healthy good-for-you fats.

DEBUNKING CANNED FOOD MYTHS

February is Heart Month and, contrary to popular belief, canned foods can be part of a heart-healthy diet. Canning is a form of processing, or changing, food which comes with many benefits. Unfortunately, there are still some myths about the quality of canned foods. One common myth is that canned foods are not as healthy as fresh. However, canning locks in vitamins and nutrients for many months. Just be sure to choose options without added sugar or low-sodium. Not only are canned foods just as nutritious as fresh or frozen, they also are economical, convenient and sustainable too!

Nutrition Facts per serving: 225 calories, 10g fat, 3g saturated fat, 83mg cholesterol, 90mg sodium, 1g carbohydrate, 0g fiber, 29g protein.

Source: Adapted from Eating Well, Inc.