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Eating for a Healthy Heart

Content by: Erin (Nugent) Bern, RD

Healthy Hearts require a commitment to eating right! A great slide deck for any age group presentation.

Eating for a Healthy Heart

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It's important to know your fats and limit trans fats. Choose lean proteins, targeting 2 servings of fish per week. Consider the value of nuts in your protein planning. Consider 5oz of nuts each week. Be aware of sodium and limit to 1500 mg / day. As always, eat more fruits and vegetables, especially those rich in potassium, calcium and magnesium

Quick Tips!
The Good & Bad of Fats...
❣️ The majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine.
❣️ Trans fat is made when hydrogen is added to vegetable oil by a process called hydrogenation.
❣️ Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
❣️ Trans fat is harmful to your health because it can increase your LDL (“bad” cholesterol) and decrease your HDL (“good” cholesterol).

Next Steps: Choose lean proteins!
🤍 Chicken & Turkey: select poultry without skin, and light meat is a better choice than dark meat
🤍 Pork: pork loin, center loin, tenderloin
🤍 Beef: round steak, roasts, top loin, top sirloin, chuck shoulder, 95% lean ground beef
🤍 Fish: Herring, canned tuna in water, salmon, trout

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