FuseNews_February 2021_FuseDSM Your Chamber of Commerce Online Publication

HEALTHY HABITS // HYVEE 3 HEART-HEALTHY FOODS TO LOVE // HYVEE 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. Scientist 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.

Walnut-Crusted Salmon Winter Salad Serves 4 All you need: 12 oz. baby red or yellow potatoes, halved 12 oz. Hy-Vee Short Cuts sliced Brussels sprouts 1 tbsp plus 1/3 cup Gustare Vita olive oil, divided 1 large Honeycrisp or Gala apple, cored and cut into ½-inch-thick wedges 3 tbsp Gustare Vita balsamic vinegar 2 tbsp packed Hy-Vee brown sugar 1 tsp Hy-Vee Dijon mustard 1/8 tsp Hy-Vee salt 4 (5-oz.) pieces skinless fresh salmon fillets, ¾- to 1-inchthick 1/4 cup Hy-Vee chopped walnuts 6 oz. mixed salad greens 1/3 cup Hy-Vee Short Cuts chopped red onions