University of Illinois Extension
Fuel Strong Hearts with Healthy Food Choices
 

[February 11, 2020]  LINCOLN - Send your heart extra love this February during American Heart Month with the dietary trifecta of fat, fiber and sugar. Nearly half of all U.S. adults have some form of cardiovascular disease, according to the American Heart Association.

When it comes to preventing, treating and managing heart disease and its risk factors like high cholesterol and high blood pressure a lifestyle approach is key.

“Exercise, stress management, smoking cessation, sleep, and diet are all useful for building healthier hearts,” said Caitlin Mellendorf, University of Illinois Extension Nutrition and Wellness Educator and registered dietician. “Fat, fiber, and sugar are three big dietary elements that influence heart health.”

Adults need about 25 grams of fiber a day according to the Dietary Guidelines for Americans. Fiber is a type of carbohydrate in plants that our bodies have a hard time digesting.

“This has a couple advantages for your heart,” Mellendorf said. “Soluble fibers create gels and help collect blood cholesterol and remove it from the body and insoluble fibers promote digestive regularity.”

Eating more unprocessed whole grains, fruits, vegetables and beans will increase your fiber intake. Drinking a glass of apple juice will provide vitamins, but eating the apple gives you more fiber.

Sugar is another type of carbohydrate our bodies use for energy. Sugars are naturally found in many foods, such as lactose in milk, or fructose in an apple. They are also added to foods for sweetness or to change flavors. Some of these sugars include table sugar, brown sugar, corn syrup, honey, and molasses.

These sugars add extra calories to foods and can lead to weight gain, a risk factor for heart disease. If you think you don’t eat much sugar, think again. One of the biggest culprits for added sugars is sweetened beverages. A single 12-ounce can of cola soda contains 9 teaspoons of sugar, which is the daily maximum level recommended by The American Heart Association for men. Women should eat no more than 6 teaspoons of sugar per day.

To reduce added sugar in your diet, check out food labels which have started including “added sugar” information. Make small changes by switching to lower sugar versions of dry cereals, yogurt, smoothies, and condiments like ketchup. Buy smaller bottles of sweet tea, coffee, soda, juice drinks and fruit juice cocktails. Eat fewer sweet treats, such as doughnuts, cookies, cakes and ice cream.

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Most foods have a mix of the two main fats – saturated and unsaturated. Cheese is higher in saturated fat while walnuts have more unsaturated fat. Saturated fats, including trans fats, tend to raise blood cholesterol, while unsaturated fats help lower it.

To add more unsaturated fats to your diet, snack on nuts and olives, add more fish to the menu and top dishes with slices of avocado. Cook with soybean, corn, canola, avocado and olive oils, instead of solid fats like butter or shortening.

One easy way to include heart-healthy omega-3 fats in your diet is by adding more fatty fish to the menu. “This recipe pairs baked salmon with the brightness of orange marmalade,” Mellendorf said. “February is a great time to experiment with citrus because orange, lemons, limes and other citrus are in season.”

Orange Glazed Salmon (6 servings)

• 6 salmon fillets (1/2 lb)
• 6 Tbsp orange marmalade or jam
• Parsley, freshly chopped (optional)
• Orange slices, peeled (optional)

1. Lay fillets on a sprayed sheet pan and spread one tablespoon of orange marmalade over each piece of salmon.

2. Bake in a 350°F oven for 6-12 minutes, or until an internal temperature of 145°F is reached.

3. Garnish with fresh parsley and orange slices, if desired.

Nutritional analysis per serving: 290 calories, 15g fat, 80mg sodium, 13g carbohydrate, 0g fiber, 23g protein.

For more information and heart-healthy recipes, visit the American Heart Association at heart.org and Million Hearts at millionhearts.hhs.gov.

The University of Illinois Extension Nutrition & Wellness program encourages individuals, families and communities to live healthier through online and in-person skill sharing. Learn about managing diabetes, safely preserving foods, being food-safe at home and making healthier choices when shopping, cooking and meal planning.

[Source: Caitlin Mellendorf, RD, University of Illinois Extension, Nutrition and Wellness Educator serving DeWitt, Macon, and Piatt Counties.
News Writer: Emily Steele, Publicity Promotion Associate]