American Heart Month - Cutting Saturated Fats

Published: Feb. 23, 2017 at 7:53 AM CST
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February is National Heart Month and it's the perfect time for all of us to cut saturated fat from our diets. That doesn't mean you have to cut out great taste in your meals.

Nutrition Educator, Katie Johnson with Mayo Clinic Health System joined Hello Wisconsin to share more.

Turkey Bean Soup- (recipe below) -

Beans and legumes tend to be lower in saturated fat and a healthy option of protein. You also don't have to cut all meat and poultry - choosing lean cuts or low-fat versions can still be very tasty and protect our hearts. Choosing protein sources that low in saturated fat helps reduce risks of heart disease.

Chocolate Avocado Mousse (recipe below) -

Although avocados are high in fat, they are higher in monounsaturated fat and not saturated fat, which is a healthier source of fat for heart protection. Avocados can help to reduce LDL cholesterol.

What types of supplies are needed?

Turkey Bean Soup - turkey breast/white meat less fat, onions, celery, garlic, ketchup, unsalted diced tomatoes, unsalted cannellini beans low-sodium chicken bouillon, basil, cabbage, black pepper. (saucepan, water, measuring cups, can opener)

Chocolate Avocado Mousse- semisweet or dark chocolate chips, 4 avocados, agave nectar or honey, unsweetened cocoa powder, almond milk, pure vanilla extract, salt, raspberries for garnish (Bowl, saucepan, spoon/spatula, food processor/hand mixer, glass bowl).

Recipe: Turkey bean soup

By Mayo Clinic Staff

Dietitian's tip:

You can use leftover turkey in place of ground turkey in this hearty soup.

Serves 4


• 1 pound ground turkey breast

• 2 medium onions, chopped

• 2 stalks celery, chopped

• 1 clove garlic, minced

• 1/4 cup ketchup

• 1 can (14.5 ounces) unsalted diced tomatoes

• 3 cubes low-sodium chicken bouillon

• 7 cups water

• 1 1/2 teaspoons dried basil

• 1/4 teaspoon ground black pepper

• 2 cups shredded cabbage

• 1 can (15 ounces) unsalted cannellini beans, rinsed and drained

Directions (Turkey Bean Soup)

In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.

Add the ketchup, tomatoes, bouillon, water, basil, pepper, cabbage and beans.

Bring to a boil and reduce heat. Cover and simmer for 30 minutes.

Nutritional analysis per serving

Serving size :About 3 1/2 cups

• Calories 242

• Total fat 2 g

• Saturated fat

 Nutrition Educator, Katie Johnson with Mayo Clinic Health System joined Hello Wisconsin to share more.