LIVE WELL is published as a community service for the residents of the service area of Grundy County Memorial Hospital, 201 East J Ave., Grundy Center, IA 50638, grundycountyhospital.org, 319-824-5421 Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 AdamScherling Administrator Keely Harken Communication & Foundation ProgramManager Kelly Jans Community Outreach Specialist Crystal Petersen Wellness ProgramManager Crystal Petersen, RDN, LD Eating recommendations for a healthy heart continue to evolve. But gone are the days of diet plans that make dietary “fats” a villain. Fats provide plenty of benefits to our bodies. They assist in the absorption of fat-soluble vitamins, such as vitamins A, D, E and K. Fats make food taste good and help us to feel satisfied after eating. Fat is an essential nutrient that supports hormones and cell membranes. Also, healthy fats can help lower your bad cholesterol and reduce your risk for certain types of cancer. Healthy swaps While many fats are healthful, there are fats to limit or avoid entirely. I recommend keeping saturated fats to a minimum by replacing saturated fat with unsaturated fats (mono- and polyunsaturated). I also recommend avoiding trans fats altogether. You can accomplish this with healthy swaps, such as: ● Replacing full-fat dairy products with 1% or nonfat dairy items. ● Stocking your pantry with extra virgin olive oil, canola oil, and other mono- and polyunsaturated oils. ● Using recipes that call for moderate amounts of oil, such as canola oil, rather than butter or shortening. ● Using 90% (or higher) lean ground beef, skinless poultry, fish, nuts and nut butters, seeds, beans, peas, and lentils for your protein needs, while limiting fatty cuts of red meat and processed meat products like frozen pizza, burgers or breaded tenderloins. Sources: Academy of Nutrition and Dietetics; U.S. Department of Agriculture 2023 © Coffey Communications, Inc. All rights reserved. Information in LIVE WELL comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. More heartsmart tips Be on the lookout for lesshealthy types of fats by scanning food labels. If you see “partially hydrogenated oil,” it contains trans fat. Put it back on the shelf! Eating too much of any type of fat can cause a calorie overload, which can promote unwanted weight gain. It’s best to work in healthy fats by using them in place of foods that are low in nutrients. For example, eating a handful of almonds, walnuts or peanuts instead of a package of chips and “buttering” your toast or sandwich with avocado instead of mayo or butter are great, hearthealthy choices. DIY IT! Try one of our DIY recipes for a healthy dash of flavor: morehealth.org/ saladdressing. In for 2023: Eating for a healthy heart
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