February is Heart Month

A "heart healthy" diet means lowering dietary intake of unhealthy fats such as saturated and

trans fats while increasing healthy fats such as monounsaturated, polyunsaturated and omega 3 fats according to the American Heart Association.

Saturated fat is typically found in animal foods such as butter, high fat dairy products (whole milk, creams, cheeses), and meats (especially beef, prime rib, poultry skin, sausages, bacon). Trans fats are the same as hydrogenated fats and may be found in almost any prepared food so it is important to read food labels (crackers, chips, ice cream, cookies, cakes, frozen foods, bread crumbs).

“Healthy” Unsaturated fats such as monounsaturated fats, polyunsaturated fats and omega 3 fats are usually found in plant foods and fish. Some examples of unsaturated fats include, nuts, all natural peanut butter, vegetable oils such as olive oil and canola oil, avocadoes, and omega 3 fish such as salmon, mackerel, trout, tuna or sardines.

Parents can help their children now by consistently serving them vegetables and fruits, whole grain foods, nuts, seeds, avocado, omega 3 fish. Also, parents can be role models by engaging kids in physical activity. Weight control and regular exercise are associated with an overall reduced risk of heart disease and other chronic illnesses. For more information on keeping you heart healthy, visit www.heart.org.

KEEP YOUR HEART HEALTHY WITH AVOCADOS

Heart disease is the number one cause of death in America. Keep your heart healthy by eating more heart healthy foods containing polyunsaturated and monounsaturated fats and reducing foods with saturated fats. Avocados are a great source of unsaturated healthy fats.

Saturated fats are solid at room temperature and are usually found in butter, coconut oil, and baked goods. It is recommended to eat less of these foods. Unsaturated fats are liquid at room temperature and are usually found in fish, oils, nuts, seeds, avocado, and fish. It is recommended to eat more of these foods.

Avocados are also packed with vitamins and minerals. Eating fats at the same time as vitamins A, D, E, and K helps to increase how well your body absorbs and uses the vitamins. This means that the healthy fats and vitamins found in avocados work together to keep you healthy! Try the avocado based recipe included below as a great source of healthy fats!

Avocado Melon Breakfast Smoothie

Ingredients:

·       1 large, ripe avocado

·       1 cup honeydew melon chunks

·       ½ lime, juiced (1 ½ tsp lime juice)

·       1 cup milk (fat free)

·       1 cup plain, fat free yogurt

·       ½ cup 100% apple juice or white grape juice

·       1 tablespoon honey

Directions:

1.     Cut avocado in half, remove pit, and scoop out flesh. Put in blender.

2.     Add remaining ingredients and blend well.

3.     Serve cold.

Nutrition: Serving Size 1 cup, Calories 320, Total fat 11g, Saturated fat 2g, Carbohydrate 46g, Fiber 5g, Protein 13g, Sodium 170mg

Allergens: Contains milk