A Healthy Living Newsletter for Seniors

IOWA DEPARTMENT OF PUBLIC HEALTH’S

Volume 4, Number 7July 2017

Healthy Fat, Healthy Heart

The American Heart Association recommends limiting saturated fats and trans fats. Based on a 2,000 calorie diet, that means no more than 11-13 grams of saturated fat and as little trans fat as possible.

For a healthy heart and a strong blood vessel system, health experts tell us to eat less saturated fat (solid fat like butter, cream, beef tallow and lard) and tropical oils (like palm, palm kernel and coconut oils). Saturated fats increase the risk for cardiovascular disease by raising the amount of “bad” cholesterol in your blood.

But what we eat in place of saturated fat may be just as important as eating less.

Do you remember the low-fat frenzy that filled grocery store shelves with low-fat or fat-free foods such as cakes and salad dressings? Guilt-free, fat-free snack foods were flying off the shelves. Of course, it didn’t turn out to be better for our health because fat calories were replaced with calories from refined carbohydrates such as sugar.

So what’s the answer? Focus on healthy fats. Replace saturated fats with unsaturated fats (monounsaturated and polyunsaturated fats) from vegetable oils, such as soybean, corn, olive and canola oils, and other sources, such as nuts and seeds, avocados and fatty fish.

But a word of caution — don’t go overboard, even on healthy fats. All fats, including the healthy ones, are high in calories. Eat unsaturated fats instead of saturated fats, not in addition to them.

Eat unsaturated fats like

avocados, seeds, nuts and fish.

Just the Fats!

Fresh Conversations is developed by: Iowa Dept. of Public Health http://idph.iowa.gov/inn Iowa Dept. on Aging http://www.aging.iowa.gov2

Just Ripe, Just RightUnlike money, avocados really do grow on trees. They ripen after being picked, and there is an art to choosing the right ones. In the world of avocados, ripeness is determined by a combination of two things - color and feel. For the most part, bright green, firm avocados are underripe, whereas dark - almost black - soft avocados are overripe. It may take some practice to find the one that’s “just right.”

• Ripe: Will yield to firm, gentle pressure. Eat within a day or two.

• Not Ripe Yet: Does not yield to gentle pressure. Firm. Will ripen in a few days.

• Too Ripe: Feels mushy or very soft to the touch.

Source: Avocado Central. Retrieved May 1, 2017. https://www.avocadocentral.com/how-to/how-to-pick-how-to-buy-avocados

The Scoop on AvocadosAvocados are good for so much more than guacamole. Their creamy texture and mild, barely-noticeable flavor make them a perfect fit for a wide range of recipes. On top of that, they provide a hearty dose of healthy fats.

Here are a few ways you can enjoy them this summer:• On toast. Move over, butter! Spread mashed

avocado on top of your toast or bagel in the morning.

• Blended. Use avocados in smoothies and homemade creamy salad dressings.

• In salads. Toss a handful of diced avocado into your next salad to make it even more filling and nutritious.

• Spruce up salsa. Add small pieces of avocado to your favorite salsa.

• Hold the mayo. Use mashed avocado instead of mayonnaise—a great way to use up overripe avocados.

Visit LoveOneToday.com/FN-Recipes for specific ideas.

If you purchase avocados on a regular basis, you might have noticed the bump in price. Avocados were selling for an average of 98 cents each in the U.S. during 2016. This year, they’ve been retailing for $1.27 a piece.

Avocado trees are “alternate-bearing crops.” They have large harvests one year followed by lighter ones the

next year.

Did You Know?

Have an event coming up? Buy unripe (firm, green) avocados four to five days ahead of time and keep an eye on them. Speed up the ripening process by keeping them on the counter. Slow it down by putting them in the refrigerator.

Source: “Avocado Prices are Skyrocketing.” Bloomberg Markets. Retrieved May 26, 2017. https://www.bloomberg.com/news/articles/2017-04-28/guacamole-costs-to-jump-as-avocado-shortage-sparks-record-prices

Decoding Healthy Fat Answers (page 4): 1. Salmon 2. Mackerel 3. Almonds 4. Olives 5. Walnuts 6. Peanut Butter 7. Canola Oil 8. Avocado

3Information & resources for seniors with home & family questionsISU AnswerLine 1-800-262-3804

Butter or Margarine? Which is better for your heart?

The Marcus Senior Center is especially proud of five amazing ladies! All in their 90s, Mary, Helen, Anne, Darlene, and Alice (not pictured) are regulars for the three weekly meals served at this northwest Iowa congregate meal site. They also enjoy the monthly Fresh Conversations sessions and appreciate the information they receive from Kim, their site manager and facilitator. When asked about the secret to a long life, “good genes” was the consensus. Helen attributes her continued good health to her rural background. “I was born on a farm, raised on a farm, married a farmer, and stayed active.” She was preparing for her usual mile walk home, but not until after finishing lunch and a few card games! Mary says her secret to quality of life in her 90s is to “keep moving.” She enjoys Fresh Conversations because it keeps her aware of foods she might not have been exposed to otherwise. With confidence, she says, “The best medicine any of us can have is coming here and having a meal with friends.” The group especially enjoyed tasting the variety of cauliflower at the meeting. Most of the participants had never seen the purple or orange varieties and were happy to learn about the increased nutritional value. The recipe for the roasted cauliflower was delicious and the simple ingredient list a plus. The group is thankful for the exercise tips from the Fresh Conversations newsletters and looks forward to more sessions because “you are never too old to learn.”

non·a·ge·nar·i·an: a person who is 90 to 99 years old

Testimonial

Is butter back? Not when it comes to heart health. The American Heart Association says margarine continues to be the better choice, most of the time.

Margarine is made from vegetable oils, so it contains unsaturated “good” fats—polyunsaturated and monounsaturated fats. Butter, on the other hand, is made from animal fat so it contains more saturated fat.

There’s just one catch: not all margarines are created equal—some contain trans fat, an artificial fat made during the processing of liquid vegetable oils into a solid form. Stick margarines usually have more trans fat than tub margarines do.

Avocado Fat FactsA medium avocado has about 240 calories and contains three servings, each of which has about 80 calories, 8 grams of fat (1 gram saturated), and 3 grams of fiber per serving. Knowing fat provides 9 calories per gram means 72 of those 80 calories are coming from - drumroll please - fat. Take heart. Almost all of it is the good-for-you kind: unsaturated.

The Scoop on Avocados

There are four major dietary fats in the foods we eat: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Saturated and trans fats tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

4

Food Assistance can help you buy healthy food in Iowa. Visit http://dhs.iowa.gov/food-assistance for more information or contact your local Department of Human Services office. This material was developed by the Iowa Department of Public Health and funded by USDA’s Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov.

PROMOTING HEALTHY LIFESTYLESIowa Nutrition Network

IDPHIowa Departmentof Public Health

Summer is the perfect time to try out this healthy, homemade salad dressing that uses - you guessed it - an avocado.

Ingredients:1 ripe avocado¾ cup low-fat cultured buttermilk2 Tbsp distilled white vinegar1 tsp garlic powder (not garlic salt)1 tsp onion powder1 tsp sugar¼ tsp salt¼ tsp pepper2 Tbsp chopped fresh chives (or 2 tsp dried)1 Tbsp chopped fresh parsley (or 1 tsp dried)

Directions:• Halve 1 ripe avocado and remove pit. Scoop

green flesh into a blender.• Add ¾ cup well-shaken low-fat cultured

buttermilk, 2 Tbsp distilled white vinegar, 1 tsp garlic powder (not garlic salt), 1 tsp onion powder, 1 tsp sugar, ¼ tsp salt and ¼ tsp pepper.

• Cover and blend until smooth. Transfer dressing to a bowl or jar.

• Stir in 2 Tbsp chopped fresh chives (or 2 tsp dried) and 1 Tbsp chopped fresh parsley (or 1 tsp dried).

Dressing will keep (covered) in the refrigerator for up to two days or in the freezer for up to four months. Makes 1¼ cups total, or 10 (2-Tbsp) servings.

Nutrition Facts per serving: Cal 45, Fat 3 g (Sat 0.5), Carb 4 g, Total sugars 1 g (Added <0.5 g), Fiber 1 g, Protein 1 g, Sodium 80 mg, Potassium 108 mg, Calcium 24 mg, Vitamin D 0 mg, Iron 0 mg. Adapted from Tufts University Health & Nutrition Letter

Source: “Avocado Ranch Dressing.” Retrieved May 25, 2017. http://www.nutritionletter.tufts.edu/news/Avocado-Ranch-Dressing-2134-1.html

Avocado Ranch DressingDig In With Summer Flavors!

Take Action CornerThis month I will…

Decoding Healthy Fat

A B C D E F G H I J K L M12 5 19 10 3 21 17 23 14 24 2 26 15

N O P Q R S T U V W X Y Z22 7 25 9 1 18 11 6 13 20 4 16 8

Use the key to unlock these sources of healthy, unsaturated fat.

1. ___ ___ ___ ___ ___ ___ 18 12 26 15 7 22

2. ___ ___ ___ ___ ___ ___ ___ ___ 15 12 19 2 3 1 3 26

3. ___ ___ ___ ___ ___ ___ ___ 12 26 15 7 22 10 18

4. ___ ___ ___ ___ ___ ___ 7 26 14 13 3 18

5. ___ ___ ___ ___ ___ ___ ___ 20 12 26 22 6 11 18

6. ___ ___ ___ ___ ___ ___ 25 3 12 22 6 11

___ ___ ___ ___ ___ ___ 5 6 11 11 3 1

7. ___ ___ ___ ___ ___ ___ ___ ___ ___ 19 12 22 7 26 12 7 14 26

8. ___ ___ ___ ___ ___ ___ ___ 12 13 7 19 12 10 7