Nutrition and heart healthy food

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“Mark: I’m pleased to welcome Cassie Wright, who is a Registered Dietitian with Rochester Regional Health, back to the program. Cassie, it’s great to see you. Thanks for coming in! Cassie: Thanks so much for having me. Mark: Our spotlight these couple of days is on nutrition. Specifically, for this conversation, we’re really talking about good nutrition as it relates to someone who suffers from Heart Disease, right? And “heart healthy foods” maybe is a good way of thinking about it. Let’s take it from two sides of the same coin; one the foods that aren’t so heart healthy, and then maybe the ones that are more heart healthy. Cassie: O-K. Generally when we talk about foods that we should be careful of, or avoiding, we focus on Saturated Fats and Trans Fats. In particular, those are the fats that have been linked to creating a lot of problems for people with Heart Disease, or preventing it, if you’re thinking about avoiding it for people. Typically, guidelines really encourage men and women to be under twenty and fifteen grams of Saturated Fats once a Hydrogenated Oils. Mark: O-K, let’s drive home the nutrients that we really want to focus on as part of heart healthy diet. Cassie: Yeah, and this is the great part; talking about what we should be eating. People like this message. Really focus on tons of fruits and vegetables to really increase our fiber intake. Have people aim for at least twenty-five, if not thirty-five grams of fiber per day. The foods that provide that are like lentils, beans, fruits, vegetables, nuts, nut butters, and really a lot of our plant foods; foods that grow on the ground or on trees. In addition to that, we really focus on learn proteins, from fish, shellfish and chicken. Really the biggest push currently is for people to start incorporating plant-based meals into their diets a couple of times a week, if they can. Meaning, a meal without any dairy or meats, or other things that come from animals. Mark: There are a couple of things we want to bring into this are companion pieces to this whole “mindset,” if you will Cassie: Correct, yeah. When you look at studies related to heart health, or just health in general, we know the heavier we are, the more at-risk we are for various ailments, like Diabetes, Heart Disease and Heart Failure. Really helping course outside of nutrition related to weight management, really focusing on physical activity, particularly breaking up sedentary time, is something we talk about. Setting your microwave for every twenty minutes just to force yourself to get up to turn it off; little tidbits like that help people get toward a better weight management situation. Mark: If people watching are seeking more information on this topic, what are some good resources for them? Cassie: I generally refer people to the American Academy of Nutrition and Dietetics at eatright.org. The American Heart Association, of course, has some really valuable resources. If people are willing to go to U-S-D-A Deity Guidelines, there are some really great

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