NSMC Nutrition Counseling February 2020

NSMC Nutrition Counseling February 2020 It's Trivia Time!

Fill in the blank.

Take Care of your Ticker!

February is National Heart Month. Current dietary research reveals that refined carbohydrates, especially sugar-sweetened beverages, have been linked to Coronary Heart Disease (CHD). It also shows that eating fiber-heavy whole grains and healthy fats can protect against CHD.

Avocados contain monounsaturated ______that can reduce unhealthy blood low-density lipoproteins (LDL) cholesterol. a. Fats b. Sodium c. Protein The answer can be found at the bottom of the newsletter.

Some of your favorites foods support heart health Dark chocolate has antioxidants that boost heart health and can reduce plaque in arteries. Choose dark chocolate that contains at least 70 percent cocoa. Eat chocolate in moderation due to the high amount of calories.

Berries of all types contain beneficial antioxidants that reduce inflammation in the body that can lead to heart disease. They're also rich in fiber and low in calories.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions.

Call for an appointment 978.573.4444 or email. Learn more here >

Best Foods for Heart Health Dark Green Leafy Vegetables Examples: Spinach, kale and collard greens.

Benefits: Contain vitamin K and nitrites, which can lower blood pressure and risk of heart disease.

Fiber-rich whole grains Examples: Whole wheat, brown rice, quinoa, oats and barley.

Benefits: May lower artery-clogging low-density lipoproteins (LDL) cholesterol and blood pressure.

Three or more servings per day is recommended.

When reading product labels, be aware that "multigrain" is not always the same as "whole grain".

Beans Benefits: Contain resistant starch (a special fiber) shown to lower cholesterol levels, blood pressure and inflammation. Also promotes weight loss, as they are filling and low in calories.

Fatty Fish Examples: Salmon, mackerel, sardines and tuna.

Benefits: Contain polysaturated fats that reduce inflammation, blood pressure and blood cholesterol levels. Fish oil supplements are sometimes recommended for those who don't eat fish.

Tomatoes Benefits: Contain a lycopene (a powerful antioxidant) which can increase beneficial high-density lipoproteins (HDL) cholesterol.

Infant & Child CPR In this class, a certified basic life support (BLS) instructor and registered nurse will teach you infant and child CRP and relief of choking in an interactive group setting. This class is ideal for new parents, grandparents, babysitters and other members of the community.

Please note that is a non-certifying course.

This class meets on Saturday, February 15, 9 a.m. to noon at NSMC Salem Hospital.

Sign up and learn more >

Lemon Ginger Apple Crisp 6 c peeled apple slices ¼ c and 2 tbsp packed brown sugar 3 tbsp all-purpose flour 2 tbsp lemon juice 1 tsp grated lemon peel ½ tsp ground ginger ¼ c quick oats

1 tbsp melted margarine 1. Preheat oven to 350 degrees.

2. Combine apples, ¼ c brown sugar, 1 tbsp flour, lemon juice, lemon peel and ginger in microwaveable baking dish; toss to coat evenly.

3. Combine remaining 2 tbsp brown sugar, 2 tbsp flour, oats and margarine in small bowl; mix well. Sprinkle over apple mixture.

4. Microwave on high 12-15 minutes or until bubbly.

5. Bake 15-20 minutes until apple is tender and top is golden brown.

Yield: 6 servings Amount per serving: 179 calories; 3 g fat; 1 g protein; 3 g fiber; 9 g of sugar, 38 g carbohydrate, 26 mg sodium Recipe was from Diabetes Self Management Heart Trivia: The correct answer is a -- fats.

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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