Stay Heart-Healthy!

In order to reduce the risk of heart disease, it is important to consume a diet with vitamins B6, B12 and folic acid.  To help manage the risk of heart disease:

• Eat a variety of fresh fruits and vegetables - particularly, dark green leafy vegetables.

• Use whole grains such as brown rice, whole-wheat pasta, whole grain cereals, oatmeal and barley instead of refined white flour.

• Try to eat dried beans and peas every day, including split peas, lentils, kidney beans and black beans.

The following is a list of heart-healthy sources of Vitamin B6: baked potato, watermelon, banana, tuna in water, navy beans, spinach, bok choy, avocado, soybeans, trout, turnip greens, turkey, wheat germ, cantaloupe and fortified cereals.

Vitamin B12 is found only in animal products. Lean choices of meat, poultry and fish are good sources.  For vegetarians, fortified soymilk and some fortified cereals are available. Most multiple vitamins contain 100% of the daily-recommended intake of B12.

Folate or Folic acid is found in the following foods: wheat germ, black-eyed peas, parsley, spinach, beans and lentils, beets, broccoli, romaine, htmaragus, orange juice, cauliflower, winter squash and lima beans.

For more information about Heart Health Month or answers to nutrition-related questions, please call MSUE's Eileen Haraminac, Nutrition Educator, at 586-469-6432.

The Truth About Fat

Most peoplek,now that too much fat in their diet can be bad for their health.  But what you should know is taht everyone needs some fat in their diet.  It is recommended that 20-35% of your calories should be from fat.  Foods that do have fat should be low in trans and saturated fats.

The different fats:

• Trans fat (margarine)
• Saturated fat (butter)
• Polyunsaturated fat (vegetable oil & walnuts)
• Monounsaturated fat (olive oil & avocados)

Why we should avoid trans- and saturated fats:

High cholesterol in the body can lead to heart diseas.  One of the things that can raise cholesterol is trans- fat.  While it is increasing the bad (LDL) cholesterol in the body, it is decresing the good (HDL) cholesterol.  When you body's HDL decreases, your immune system weakens, making you more likely to get infections and increase your risk of certain cancers.  Saturated fat increases LDL, but doesn't decrease HDL.

Why we should choos monounsaturated and polyunsaturated fats:

Mono and poly unsaturated fats decrease cholesterol level, good and bad.  Many studies have also shown mono and polyunsaturated fats were able to lower the risk of heart disease.

The main point:

We need fat in our diet, but we must choose wisely.  Monounsaturated fats can lower blood cholesterol, triglycerides and your risk for disease, but trans- and saturated fats can have the opposite affect.  Reading food labels and choosing to use olive oil over butter and margarine can be the first step in reducing your risk of heart disease.

Where to find good sources of monounsaturated fats:

• Olives
• Olive and Canola oil
• Nuts
• Avocado
• Seeds
• Some fish oils

Where to find good sources of polyunsaturated fats:

• Vegetable, nut and seed oil
• Soybean oil
• Walnuts
• Fatty fish (salmon, tuna, trout and oyster)