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Easy "baked" apples

Understanding "good fats" and "bad fats" to promote heart health

By Robin Tant

2 Comments | Leave a Comment


 

February is National Heart Month and many people have lots of questions about the difference between “good fats” and “bad fats.”


First, it is important to know that our bodies need fat in order to work properly. Fats are a major source of energy which help our bodies absorb vitamins and are essential for proper growth. However, too much fat can cause harmful effects such as high blood cholesterol and heart disease. 

Let’s start with the healthy fats:

  • • Omega-3 fatty acids. These can help with lowering high triglycerides, which are the form in which most fats are stored in the body. We all have some triglycerides in our blood, but too many can be a risk factor for heart disease. 

  • Omega-3 fatty acids can be found in fish such as salmon, mackerel, and albacore tuna, tofu, walnuts, flaxseed and canola oil. 

  • • Monounsaturated and Polyunsaturated fats can help improve blood cholesterol levels when used in place of unhealthy fats. Sources include avocado, nuts and seeds, peanut butter, olive oil and vegetable oils such as sunflower, safflower or corn oil. 

Now, let’s think about the types of fats to limit:

  • • Saturated fats are mainly found in animal products, but can also be found in fried foods and some prepackaged foods. They are unhealthy because they increase “LDL” (bad cholesterol), which places you at risk for heart disease. You can recognize many saturated fats because they are usually solid in form. Sources include high-fat cheeses, high-fat cuts of meat, whole-fat milk and cream, butter, ice-cream and coconut oil. 

  • • Trans-fats are another type of fat that has been shown to increase LDL (bad cholesterol) and decrease HDL (good cholesterol). These fats are liquid oils that have been turned into solid fats during food processing. Unfortunately, this process can be harmful to your health. Because of the harmful effects, the FDA requires trans-fat content to be listed on the Nutrition Facts panel of packaged foods. Many major restaurant and fast food chains are now choosing to eliminate trans-fat altogether. 

You can recognize trans-fat by reading the food label for words such as “partially hydrogenated” oils or shortenings. Often, they can also be found in cookies, crackers, doughnuts, pies, cakes and fried foods. 

Tips on how to keep a healthy heart:

  • • Include fruits, vegetables, whole grains, low-fat dairy, fish and nuts in your daily routine.

  • • Choose leaner cuts of meat such as round and sirloin that do not have much visible fat. Trim visible fat before eating.

  • • Try to prepare fish such as salmon or mackerel once or twice a week.

  • • Sauté with olive oil or other vegetable oils instead of butter. Canola oil is great for baking.

  • • Sprinkle nuts or sunflower seeds on salads instead of bacon bits or ham. If you want a protein source on your salads, try kidney beans (or your favorite bean) or lean cuts of chicken.

  • • Reduce sodium by choosing packaged and prepared foods carefully. Remember that foods such as broths, condiments such as soy sauce, bottled salad dressings, dips, ketchup and salsa can be high in sodium. Look for a reduced or lower-sodium version. Choose canned vegetables labeled “no salt added”. 

Happy National Heart Month! With a few gradual changes each day, you can make big changes over the course of a lifetime! 

Note: Information contained in this article is based on Dietary Guidelines as of December 2015. The new 2015 Dietary Guidelines recommendations are scheduled to be released in early 2016 and may contain revisions.

Sources: http://www.cdc.gov/ and www.heart.org/

— Robin Tant is director of the nutrition program of the Pitt County Health Department.

 


 

 

 

Easy Cinnamon Baked Apples

  • • One medium sized Granny Smith apple 
  • • ½ teaspoon of sugar
  • • ½ teaspoon of cinnamon
  • • a sprinkle of nutmeg (optional)

Directions: 

  • • Cut the apple up into small pieces. 
  • • Coat apples with the sugar and spices. 
  • • Microwave for 2 minutes until the apples are soft. 

Nutrition Facts: 100 Calories, 0g Fat, 0g Sodium, 25g Carbohydrates, 6g Fiber, 19g Sugar.

 

More on Cooking Apples: 

  • • This recipe shows how easy it is to make a healthy snack or dessert in just minutes.
  • • The best variety of apples for this recipe, as well as baked pies and crisps, are firm, tart apples like Granny Smith, Macintosh, Honey Crisp and Pink Lady. Try mixing two different types of apples into a pie or apple crisp to vary the flavors.
  • • This recipe is also an easy way to get in a fruit for the day.
  • • Top these cinnamon apples with Greek yogurt or any low-fat yogurt for a protein and calcium-packed treat. 
 

Comments

It's true, our bodies need

It's true, our bodies need fat in order to work properly, but for different reasons, some people gain weight even though they know the difference between good and bad fats. For this reason, hospitals must choose the best services for medical equipment calibration so that doctors can rigorously monitor our blood cholesterol and other parameters that can indicate a heart disease. We rely on them to save our lives!

making a different use of food would be very funny

food can be used in many different ways.one of the uses is using it for preparing some natural home beauty tips

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NCAA

Bless your heart
Bless your heart