Grain Valley News
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • Marketplace
    • Parade
  • Job Board
  • Best of Grain Valley
  • Support
    • Advertise
    • Become A Sustaining Member
  • Business Directory Submission Form
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • Marketplace
    • Parade
  • Job Board
  • Best of Grain Valley
  • Support
    • Advertise
    • Become A Sustaining Member
  • Business Directory Submission Form








​news

Heart healthy foods to love

2/4/2021

 
Picture
by Megan Callahan, Hy-Vee Corporate Dietitian
 

     There’s been a popular, yet confusing, message being relayed over the past five years that there isn’t a causal relationship between eating saturated fats and heart disease. Scientists aren’t saying that saturated fat is good for you, but perhaps neutral for those that are healthy and active with no disease risk.
     If you have high cholesterol or high blood pressure or are at high risk for heart disease, you may want to take note of these two key points from the research:   
     If you replace saturated fats in your diet (examples: butter, cheese, coconut oil, palm oil) with unsaturated fats (examples: nuts, seeds, fatty fish like tuna and salmon, olive oil, avocados), you may reduce your risk of having a heart attack or stroke. (1)
     If you replace the saturated fats in your diet with low-fiber, fast-digesting carbohydrates (examples: fruit juice, pop, candy, pasta, rice, energy bars), you’ll likely increase your risk for a heart attack or stroke. (1)
     So don’t be deceived by this message being relayed that saturated fat is good for you; it’s still not “good” for you and when eaten in excess can increase your risk for heart disease leading to a heart attack or stroke. (1)
 
     Here are 3 foods you could eat to show your heart some love:
     Low-carb Vegetables – serving size is ½ cup cooked or 1 cup raw or 2 cups raw leafy greens. Examples: green beans, broccoli, spinach, kale, mushrooms, zucchini, yellow squash, Brussels sprouts. These veggies are loaded with vitamins, minerals and fiber and are low-calorie in comparison to other food groups.
     Walnuts – serving size is 1 ounce or approximately 7 walnuts. Walnuts are primarily a healthy fat source with some carbohydrate and a little bit of protein. They are high in vitamin B6, folate, thiamin – playing a role in cellular energy and a healthy nervous system.
     Salmon/Tuna – salmon and tuna are both fatty fish and are excellent sources of omega-3 fatty acids, a polyunsaturated fat. Studies have found when participants replaced just 1% of their saturated fat intake with the same amount of calories coming from polyunsaturated fats, their risk of heart attack or stroke decreased by an average of 7%. The American Heart association considers 3.5 ounces of cooked fish or ¾ cup to be a single serving.
     For adults, two servings per week are recommended to help lower risk for heart disease.
     This warm salad contains all three of these foods and is rated 5 stars! It’s a simple one-pan meal that is rich with heart-healthy ingredients.
 
Citations:
(1) Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. 2017 Dec;27(12):1060-1080. doi: 10.1016/j.numecd.2017.10.010. Epub 2017 Oct 18. PMID: 29174025. https://pubmed.ncbi.nlm.nih.gov/29174025/ 

 
     The information is not intended as medical advice. Please consult a medical professional for individual advice.
 
     Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).

 
Picture
Picture

Comments are closed.

    RSS Feed

    Categories

    All
    Burton Kelso
    Business
    Cathy Allie
    Celebrations & Transitions
    Census
    City Of Grain Valley
    Columnists
    Community Profile
    Covid19
    Covid-19
    Economic-development
    Education
    Elections
    Financial-health
    Fitness
    Food Inspections
    Good News
    Good-news
    Grain-valley-assistance-council
    Grain Valley Fair
    Grain Valley Historical Society
    Grain-valley-partnership
    Grain Valley Schools
    Health And Fitness
    Health-and-fitness
    Home And Garden
    Jackson County
    Ld
    Local News
    Looking Back
    Lorne-meinershagen
    Missouri House Of Representatives
    Missouri Senate
    Musings From The Middle
    Neighborhood View
    On-the-job
    Pets
    Police Blotter
    Quick-news
    Rdn
    Recreation
    Sally-whitaker
    Seniors
    Senior-send-off
    Sports
    State Of Missouri
    Technology
    Tracey-shaffer
    Transportation
    University Of Missouri Extension
    Waynes-world

    RSS Feed

    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Grain Valley News

Grain Valley News is a free community news source published weekly online. 
(c) 2023 Grain Valley News

Contact Us

PO Box 2972
​Grain Valley MO 64029

Privacy Policy
Picture