February is heart health awareness month. Whether you have celiac disease or not, your heart’s health is an vital part of our overall health plan . So for February we are going to focus on fat in the diet. 

When we talk about a heart healthy diet, everyone always thinks – ugh a diet with no fat and no taste. But decreasing the fat in the diet does not mean no fat in the diet. Everyone needs some fat in the diet. Fat actually has several important roles in the body. Fat is an important source of energy. Fat supplies 9 calories per gram compared to protein and carbohydrates that only offer 4 calories per gram. Absorption of the fat soluble vitamins A, D, E, and K depend on fat in the diet. Foods with fat also supply the essential fatty acids. These are fats that your body cannot make and must be eaten on a regular basis. They have very important roles in controlling inflammation, brain development and blood clotting. Fats as a group also play a role in the body’s temperature control, healthy skin and hair, as well as insulating the body. The key to remember about fats in the diet is what type of fat we are ingesting. Fats are broken down into different groups based on their chemical make-up. 

Saturated fats: these are fats generally from animal source; whole milk, cream, butter, fatty meats, cheese. There are two plant sources of fat that are also saturated coconut and palm oils. Except for palm and coconut oils, most saturated fats are solid at room temperature. These fats are associated with increasing the body’s cholesterol and LDL. 

Unsaturated fats: these fats are generally of plant origin and help lower cholesterol. These fats are usually liquid at room temperature. There are two main types of unsaturated fats: 

Monounsaturated: olive and canola oil
Polyunsaturated: corn, safflower, sunflower, soybean oils, fish such as salmon, trout, herring, nuts, such as almonds, walnuts, and seeds 

Hydrogenated fats: are unsaturated fats that are made into a semisolid like margarine. Although they are still unsaturated, the hydrogenated process can incorporate trans fats which are associated with increased risks of heart disease. Trans fat lower HDL ( good cholesterol) and raise LDL ( bad cholesterol). 

Skinny on fats:
The key to a heart healthy diet is moderation. Don’t overdue on any fats. Choose unsaturated fats. Limit or eliminate saturated fats and hydrogenated fats. This does not mean that your diet will suffer from lack of taste! Using olive oil in salad dressings, adding sunflower seeds and nuts to your low fat yogurt, using fish in place of meat can help lower your fat intake while increasing the taste of the diet. Even better news is that this can easily be done on a gluten-free diet. Below are some heart healthy tips from the American heart Association.
In our living well with celiac section we have some delicious heart healthy recipes that will have your taste buds cheering and your heart saying thank you! 

The American Heart Association recommends that consumers follow these tips: 

• Choose a diet rich in fruits, vegetables, whole-grain, high-fiber foods, and fat-free and low-fat dairy most often.
• Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils most often.
• Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
• Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
• Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for ”0 g trans fat” on the Nutrition Facts label.
• French fries, doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don't eat them often.
• Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of trans fat.
• Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of trans fat.
• Limited fried fast food. Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain saturated fat and trans fat.

Oven roasted salmon with quinoa pilaf
This meal offers many heart healthy benefits. The salmon and pine nuts provide those essential fatty acids that are so beneficial. The quinoa also offers a good source of calcium and fiber – not to mention a great taste. 

Quinoa pine Nut Pilaf
1 large onion, chopped
3 garlic cloves, minced or pressed
1 Tablespoon canola or olive oil
1 red or green bell pepper or a combination
2 tsp ground cumin
2 tsp ground coriander
1 cup quinoa
1 2/3c water
½ cup chopped fresh basil
1 ½ cu frozen corn kernels
Salt and pepper to taste
1 ½ Tablespoons toasted pine nuts 

1. In a heavy sauce pan sauté the onions and garlic in the oil for about 5 minutes, until softened.
2. Add the bell peppers, cumin, coriander, and continue to sauté for 5 more minutes stirring occasionally.
3. While the vegetables cook, rinse the quinoa.
4. Add the rinsed quinoa and water to the sauce pan, cover tightly, and simmer for 15 minutes.
5. Stir in the basil and corn and cook for 5 to 10 minutes longer, or until the quinoa is tender.
6. Stir the pilaf to fluff it, add salt and pepper to taste.
7. Serve with topped with toasted pine nuts.

Oven roasted salmon 
1 pound salmon filets ( 1/4 pound per person)
1 large lemon, half thinly sliced
2 Tablespoons capers
1 Tablespoon olive oil 

1. Preheat oven to 350 degrees.
2. Put salmon in pan, drizzle with oil and juice from half lemon.
3. Top with capers and lemon slices, cover with foil.
4. Bake for 30 minutes, or until salmon is done and flakes with a fork.