February is American Heart Month! Did you know that following a healthy dietary pattern that is low in saturated fat can help keep your heart healthy?
Dietary patterns are defined by the quantities, proportions, and variety of different foods, drinks, and nutrients in your overall diet. A healthy dietary pattern consists of nutrient-dense forms of foods and beverages across all food groups.
Nutrient-dense foods provide vitamins, minerals, and other health-promoting components such as antioxidants, fiber, and healthy fats. They also have no or little added sugars, saturated fat, and sodium. Nutrient dense food includes all types of vegetables, whole fruits, grains, dairy and/or lactose-free versions and fortified soy beverages, protein foods, and oils/healthy fats.
In addition to enjoying nutrient dense food, limiting saturated fat and replacing saturated fat with unsaturated fat is of particular importance during adulthood when the prevalence of coronary heart disease and elevated cholesterol levels increases.
The most common sources of saturated fat in our diets are sandwiches (e.g., deli sandwiches, burgers, tacos, burritos, grilled cheese, hot dogs) and grain-based mixed dishes (e.g. spaghetti and meatballs, casseroles, quesadillas) that typically contain ingredients from several food groups that are not in nutrient-dense forms, meaning that they are higher in saturated fat and sodium while also being low in fiber and vitamins.
Making changes to the type of ingredients as well as amount and/or frequency of their consumption can help you lower your saturated fat intake and/or increase nutrient density without needing to completely eliminate these foods from your diet.
Try making these swaps to increase nutrient density and decrease saturated fat:
- Substitute a plant based protein or ground turkey for ground beef in burgers
- Use cooking oils such as olive oil instead of butter when sautéing
- Spreading no salt added almond butter on toast instead of butter
- Air fry or bake foods that are typically deep fried
- Use whole grain bread to make your grilled cheese
Written by Erica Langford MS, RDN, CDN
References:
- Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. United States Department of Agriculture and United States Department of Health and Human Services.
The Skinny on Fats, The American Heart Association
