Healthy Recipes

Heart-Healthy Recipes: IT is fitting that on Valentine's Day falls on February: It's also American Heart Month. With heart disease the number one killer in the United States, it is important to promote a diet low in saturated and trans fats and high in fiber and healthy fats, like omega-3. Yes Maintain a healthy weight is also key, and with exercise, be sure to keep calories in check. Our collection of nutritious recipes that help you achieve these goals, it is tasty. It includes many of the traditional dishes of love, truffles, ginger, figs and chocolate. The only thing missing is a bad fats, cholesterol and calories. This year, show your love for yourself and others, making heart-healthy lifestyle.

 Basics of heart health is

Besides suggesting that we exercise regularly (and carefully read the label), the American Heart Association recommends that we:
• Eat nutritious foods from all food groups, including fruits and vegetables, whole grains, low fat or nonfat dairy products and fish.
• Limit intake of foods high in calories and low in nutrients. In addition to reducing saturated and trans fats, limit cholesterol, sodium (less than 2,300 milligrams per day), and sugar.
• Try baking, broiling or grilling lean meats and fish.
• When cooking eggs, yolks, do not use two egg whites for each whole egg.

  Fat Facts

Saturated fatty acids should be at least 7 percent of total calories for healthy Americans, says the AHA (for those who need to consume 2,000 calories a day, no more than 16 grams). Trans fatty acids should not be less than 1 percent, less than 2 grams. "Limit cholesterol intake to less than 300 mg a day for most people," says the AHA. "If you suffer from coronary heart disease or your LDL is 100 mg / dL or more, limit cholesterol intake to less than 200 mg a day." Total fat (mainly from sources of monounsaturated and polyunsaturated fats, including nuts, seeds, fish and vegetable oil) should be at least 25 to 35 percent of your daily calories (about 50 to 70 grams per day). For personal advice, please visit the ANA www.myfatstranslator.com.

 Tricky labeling of trans fat

Keep in mind that food companies can list zero grams of trans fat on the Nutrition Facts panel of their products as long as the ingredients list contains less than 0.5 grams of trans fat per serving (also remember that "part" can be very small). "When the label says the Nutrition Facts food contains trans fats '0 g ', but includes" partially hydrogenated oil "in the ingredient list, it means the food contains trans fats, but less than 0, 5 grams of trans fat one portion, "says online AHA". So if you eat more than one serving, you can quickly get access to your daily limit of trans fats, "Recommendations of the simplified Epi. just stay away from packaged foods with hydrogenated oils.