DIETARY FAT BALANCING NUTRITION WITH FLAVOR AND VERSATILITY

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1 DIETARY FAT BALANCING NUTRITION WITH FLAVOR AND VERSATILITY Proud to be certified by the American Heart Association s Heart-Check Food Certification Program. Heart-Check Food Certification does not apply to information unless expressly stated. Per one ounce serving

2 Dietary Fat - Why It Is Essential 1 Fat is a concentrated form of energy, providing 9 calories per gram. Fats help absorb the fat-soluble vitamins A, D, E and K. Fat provides satiety, taste and texture to meals and snacks. Fat insulates the body, protects vital organs and helps regulate many body processes.

3 All Fats Are Not Created Equal Certain fats are better than others. The best options are unsaturated fats, which include monounsaturated and polyunsaturated fats. These fats, if used in place of saturated or trans fat, can help lower your risk of heart disease. Saturated and trans fats can increase risk of heart disease by increasing total and LDL bad cholesterol. These should be consumed less often. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to the heart and can be found in plant and marine food sources. The omega-3 fatty acid found in plants is called alpha-linolenic acid (ALA), while marine sources are called eicosapentaenoic acid (EPA) and docosahexaenic acid (DHA). Polyunsaturated fats (Omega-3 and Omega-6 fatty acids) Saturated fat Trans fat 2

4 Fat Content of Foods (AVERAGE FAT CONTENT PER SERVING) Avocado (1.5 oz) Whole Wheat Bread (1 slice) Walnuts (1 oz) Butter (1 tsp) Total Fat: 5.9 g Total Fat: 1.0 g Total Fat: 18 g Total Fat: 4.1 g Monounsaturated Fat Polyunsaturated Fat Omega-3 Fatty Acids Saturated Fat 3 Hot Dog, Beef (2 oz) Salmon (3 oz) Swiss Cheese (1 oz) Total Fat: 16.9 g Total Fat: 10.5 g Total Fat: 7.8 g Olive Oil (1 tsp) Potato (medium) Chicken Breast (3 oz) Total Fat: 4.5 g Total Fat: 0.2 g Total Fat: 3.0 g Trans Fat Source: USDA National Nutrient Database for Standard Reference, Release 26, 2013

5 Blood Lipids and Heart Health Cholesterol is a waxy substance that flows through the bloodstream. Although the body needs cholesterol, too much can be bad for the heart. Low-density lipoproteins (LDL) transport cholesterol to the body s cells. HDL Cholesterol (good cholesterol) High LDL levels can accumulate and clog arteries. LDL Cholesterol (bad cholesterol) Low HDL cholesterol puts you at higher risk for heart disease. Normal triglyceride levels vary by age and sex. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol increases the risk for heart attack and stroke. High-density lipoproteins (HDL) carry cholesterol away from arteries and take it to the liver for removal. To find out what your levels should be, visit the American Heart Association s website at Source: 4

6 Controllable Risk Factors Linked to Cardiovascular Disease Diabetes High blood lipid levels Uncontrollable Risk Factors 5 Smoking Excess body weight Lack of exercise Stress High blood pressure Diet Age Gender Genetics

7 Effects of Dietary Fats on Serum Lipids TYPE OF FAT MAIN FOOD SOURCE Monounsaturated Fat Avocado, canola oil, olive oil and nuts Polyunsaturated Fat (Omega-3 and Omega-6) Walnuts, flaxseed, canola oil, soy beans and fatty fish such as salmon, mackerel, herring, lake trout, sardines and albacore tuna Saturated Fat Whole milk, butter, cheese, red meat and coconut oil Trans Fat Processed foods such as crackers, chips, muffins, cookies and cakes made with hydrogenated oil, stick margarines, vegetable shortening EFFECT ON CHOLESTEROL One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid--the plant-based omega-3. 6

8 Heart Healthy Benefits of Omega-3 Fatty Acids RESEARCH SUGGESTS CONSUMING PLANT AND MARINE-BASED SOURCES OF OMEGA-3 FATTY ACID HELPS SUPPORT CARDIOVASCULAR HEALTH BY: Maintaining normal cholesterol levels Maintaining normal blood pressure Maintaining normal or reduced triglyceride levels Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low Decreasing inflammation saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. -U.S. Food and Drug Administration, March 2004 Improving vascular function Source: 7

9 Omega-3 Fatty Acid Content of Foods PLANT SOURCES MARINE SOURCES The omega-3 fatty acid found in plants is called alpha-linolenic acid (ALA). It is the precursor or parent to the two long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Marine sources are called eicosapentaenoic acid (EPA) and docosahexaenic acid (DHA). Omega-3 (ALA) content: Walnuts (1 oz): 2.5 grams Flaxseed oil (1 tsp): 2.4 grams Soy beans, raw (1/2 cup): 1.2 grams Canola oil (1 tsp): 0.4 grams Omega-3 (EPA + DHA) content (3 oz serving): Wild salmon: 1.9 grams Herring: 1.8 grams Mackerel: 1.2 grams Tuna, canned: 0.7 grams Source: USDA National Nutrient Database for Standard Reference, Release 26,

10 Alpha-Linolenic Acid Content of Tree Nuts and Peanuts 9

11 Dietary Fat and Sodium Recommendations Monounsaturated Fat Polyunsaturated Fat Trans Fat Keep trans fat consumption as low as possible. Saturated Fat and Cholesterol Consume less than 10% of calories from saturated fat and less than 300 mg/day of cholesterol. Physical Activity Recommendation Exercise Reduce time spent in sedentary behaviors and increase your overall physical activity. Total Fat Keep total fat intake between 20-35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fat, such as fish, nuts and vegetable oils. Sodium Daily sodium intake should be less than 2,300 milligrams. Source: 2010 Dietary Guidelines for Americans 10

12 Tips to Help You Include Good Fats into Your Diet Select foods rich in monounsaturated and polyunsaturated fats such as fish, walnuts, seeds and vegetable oils. Limit intake of foods high in saturated and trans fats. Enjoy a handful of gluten-free walnuts everyday! Bake, broil, steam or poach foods rather than frying. For protein, select chicken, turkey, fish, and lean cuts of beef or pork. Dried beans, peas, nuts and seeds are also good sources of protein.1 Choose nutrient-dense snacks with good fats, such as walnuts. Include foods that are excellent sources of omega-3 fatty acids such as walnuts and salmon. The USDA s MyPlate guide to eating suggests filling one-quarter of your plate with protein. Include seeds and nuts, such as walnuts, into that quadrant to get an optimal mix of nutrients from your protein sources

13 California Walnuts - Smart for the Heart For more than two decades, the California Walnut Commission has supported scientific research on how eating walnuts may positively affect heart health markers including: Reducing total cholesterol Lowering LDL cholesterol Raising HDL cholesterol Decreasing blood pressure Reducing inflammation Improving arterial function 12

14 SIMPLE AND DELICIOUS WAYS TO ENJOY WALNUTS Walnuts and fresh fruit are a great topping for Greek yogurt When packing snacks for kids, include walnuts as a ready-to-eat food for its nutritious grab-n-go advantage Garnish soups with a handful of walnut pieces for added texture Enjoy the tastes of the Mediterranean by using walnuts as a coating for your fish Add some crunch to your stir-fry by tossing in some walnut pieces Start your day off deliciously by combining walnuts in your breakfast egg scramble Keep walnuts on hand for all your baking needs to add a nutritious, flavorful crunch to homemade treats Grab a handful of walnuts 30 minutes before eating to prevent overindulging Throwing a bag of walnuts in your gym or hiking bag is an easy and nutritious way to fuel your workout or walk Swap out the croutons for a handful of walnuts in salads to add some heart-healthy omega-3s Keeping an ounce of walnuts in a food storage bag is a great way to have a perfect-sized nutritious snack on hand Surprise the family with some added flavor on pizza with a toasted walnut topping Make a walnut butter and use as a spread on whole grain crackers or bread Toss a few walnuts into your morning smoothie to boost your daily protein, fiber and omega-3s Eating a handful of walnuts a day is a simple way to improve your health. For more creative recipe ideas, visit 8/14

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