Eating for a Healthy Heart

Content by: Erin Nugent, RD

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

Think about the Season, when choosing a nutrient dense diet with fresh choices!

Eat for the Seasons!

Physical activity is great for your heart and mind! Seniors can be healthier and feel better.

Get Moving! For Seniors

You’ve heard it before. Yes, breakfast is still the most important meal of the day! Whether you start your day at 7:00 a.m. or 11:00 a.m., you need to fuel your body and jump-start your day.

Mealtime Mania: Make time for Breakfast!