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UH Dining Dietitian Newsletter Feb. 2017 | Danielle McFeron RD, LD Heart Health Month February is Heart Health Month! Cardiovascular disease is the leading cause of death in the world. Try these quick tips to keep your heart happy and healthy! Add Omega-3 Fatty Acids EPA and DHA are two Omega-3 fatty acids that have been shown to reduce the risk of heart disease and lower triglycerides. Good sources of Omega-3 fatty acids include: • Salmon • Tuna • Almonds • Flax Seed • Olive Oil Reduce Salt Intake The American Heart Association reccomends no more than 2300 mg of salt each day. Reducing salt in your diet helps reduce high blood pressure and risk of heart attack. Instead of grabbing packaged or processed food, try grabbing fresh foods that have been seasoned with lemon or lime. Eat More Fiber Fiber helps decrease cholesterol levels and the risk for heart disease. Fiber helps you feel full longer and is a great source of B-vitamins. Fiber rich foods include whole grains, fruits, vegetables, beans, and legumes. Heart Healthy Salad 1 Spinach Choose a dark, Arugula leafy green veggie Kale 2 Pick your lean protein Grilled Chicken Turkey 3 Mix it up with fruit Pears Mandarin Oranges Apples 4 Add a variety of veggies Carrots Cucumbers Broccoli 5 Whip in some whole grains Quinoa Wild Rice Whole Grain Pasta 6 Top with light dressing Lime Avocado Vinaigrette Healthy for Life 20 by 20 Aramark and the American Heart Association have partnered to reduce saturated fats, sodium, and calories by 20% while also increasing vegetable, fruit and whole grain usage on Aramark’s menus by 20%. The impact is expected to reach 10 billion meals served by the year 2020. Feed Your Potential 365 In partner with American Heart Association, Aramark encourages you to look for the Eat Well leaf at our dining locations. Eat Well selections are full of fresh, flavorful, satisfying foods prepared in ways that make eating well something to look forward to. Contact me today to book a FREE consultation! [email protected]| 832-842-5996