1. + Nutrition for YOUR Heart Benefits of Vegetables Types of Dietary Fats

2. + Benefits of Vegetables Vegetables are high in vitamins, minerals and fiber A diet rich in vegetables as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating vegetables rich in potassium may lower blood pressure Foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake

3. + Nutrients Most vegetables are naturally low in fat and calories. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C Diets rich in potassium may help to maintain healthy blood pressure.

4. + Servings Per Day Women 19-30 years old: 21 ⁄ 2 cups 31-50 years old 21 ⁄ 2 cups 51+ years old: 2 cups Men 19-30 years old: 3 cups 31-50 years old: 3 cups 51+ years old: 21 ⁄ 2 cups

5. + Nutrients (cont.) Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease

6. + Dietary Fats Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also harmful to eat too many. You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat- soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm

7. + Types of Fats Unsaturated fats Monounsaturated Polyunsaturated Saturated fat Trans fats

8. + Unsaturated Fats Mono-unsaturated fats, include olive and canola oil Choose these first! Polyunsaturated fats, include safflower, sunflower, corn, and soy oil Polyunsaturated fats lower LDL and HDL cholesterol so choose monounsaturated fats first!

9. + Saturated Fat Saturated fats raise your LDL ("bad") cholesterol level. High LDL cholesterol puts you at risk for heart attack, stroke, and other major health problems. You should avoid or limit foods that are high in saturated fats

10. + Saturated Fats (cont.) Keep saturated fats to only 7% of your total daily calories. Foods with a lot of saturated fats are animal products, such as butter, cheese, whole milk, ice cream, cream, and fatty meats. Some vegetable oils -- coconut, palm, and palm kernel oils also contain saturated fats. These fats are solid at room temperature. A diet high in saturated fat increases cholesterol build up in your arteries (blood vessels). Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries.

11. + Trans Fats Trans fatty acids are unhealthy fats that form when vegetable oil hardens in a process called hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long time. Trans fats are also used for cooking in some restaurants. They can raise LDL cholesterol levels in your blood. They can also lower your HDL ("good") cholesterol levels

12. + Trans Fats (cont.) You should avoid foods made with hydrogenated and partially hydrogenated oils (such as hard butter and margarine). They contain high levels of trans-fatty acids. It is important to read nutrition labels on foods. This will help you know what kinds of fats, and how much, your food contains.

13. + References 1. http://www.choosemyplate.gov/food-groups/vegetables- why.html 2. http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/ 000104.htm 3.http://www.heart.org/HEARTORG/GettingHealthy/NutritionC enter/HealthyCooking/Black-Bean-Salad-or- Salsa_UCM_429539_Article.jsp 4.http://www.heart.org/HEARTORG/GettingHealthy/NutritionC enter/HealthyCooking/Black-Bean-Salad-or- Salsa_UCM_429539_Article.jsp 5.http://nutritioncaremanual.org/vault/editor/Docs/HeartHealth y_ShopTips_FINAL.pdf