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This is the recipe i did change the butter to olive oil! I also forgot to mentioned that i did add a lot of herbs and seasonings to the dish.

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To begin with that is not my picture i made this dish last week and didn't take pictures of it so yea. This is what I made its shrimp,broccoli, and potatoes with cheese.  In the recipe it says to use a lot of butter to the shrimp but i know butter isn't very healthy so instead i used olive oil and it didn't make such a difference. I also used a little bit of cheese not a lot and for the potatoes and broccoli i boiled them first and then added them to the shrimp. The recipe is going to be on the other note!!

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This is the pancake that has the apple sauce in it and overall it is so much healthier. It has 74 calories and 1.8 grams of fat which is a big difference from the normal ones.

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In a normal pancake has 3.1 g of total fat and 144 calories.

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This website has a avocado toast that is so healthy that has the good kind of fat that we need.

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June 21st marked the first day of summer! With all the fun summer activities there to help keep you moving and heart healthy, here are some tips about dietary fats that will help get your heart in shape through your diet. Let's begin with looking at the different types of fat:

The American Heart Association recommends a diet with more unsaturated fats rather than saturated fats and trans fats. Monounsaturated fats and polyunsaturated fats are considered good fats and can help to lower the bad cholesterol in your body. Fats are needed in your diet to help with a variety of body functions such as keeping you warm and protecting your organs. So, eating the good fats within a balanced diet can help your body. For more information about The American Heart Association's Dietary Fat Recommendations, click here.

According to current research, there is a common misconception about fats. In a study done in 2017, it was found that to reduce saturated fats, overall fat reduction was recommended, and many people began to think that all fats should be avoided. Because of this recommendation, people are eating more carbohydrates than fats and many people now avoid nutrient-dense foods with healthy unsaturated fats. There has been evidence showing that replacing saturated fats in the diet with carbohydrates (a low-fat diet) has no significant effect on lower the risk of cardiovascular disease. However, there has been evidence that by replacing saturated fats or carbohydrates with polyunsaturated fats does reduce the risk of cardiovascular disease.

So, now that we know more about fats, what kinds of foods have heart healthy fats? (Hint: Monounsaturated and Polyunsaturated are best!)

There are many ways that you can include these healthy fats in your diet. Here are some healthy swap ideas to get you started! To read more on foods containing heart healthy fats, click here.

Hopefully this summer you can incorporate healthy fat choices to keep you energized and fueled for all the fun in the sun you will have! Check out the recipe below for Sweet Potato Avocado Toast for an energizing snack packed full of heart healthy fats, or click here for a printable recipe flyer.

By: Angela Wielander, Fontbonne Dietetic Intern

Sweet Potato Avocado Toast

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Start Your Summer Right with Heart Healthy Fats - Operation Food Search

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June 21st marked the first day of summer! With all the fun summer activities there to help keep you moving and heart healthy, here are some tips about dietary fats that will help get your heart in shape through your diet.

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When you want to cook something that has oils in them use the healthier oils like olive oil.

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When it comes to making your sandwiches healthier you can use whole grain brain instead of the refined bread.

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This website has some healthy plates that are low in saturated fats. For example in this website it has pancakes that instead of using butter they use apple sauce to make them

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These recipes for breakfast, lunch, and dinner are all low in saturated fat

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You should always try to eat avocados in the meals that you eat. Avocados have the good kind of fat that we need.

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When you decide to make shrimp for dinner and want to marinate them it would be a healthier alternative to marinate them in herbs instead of marinating them in butter or margarine.

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When you want to add eggs into a recipe use the egg whites instead.

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We need the healthy kind of fat which is unsaturated fat because we use them to give us energy and to keep us healthy so if we eat unsaturated fat we can become healthy.

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Try to avoid trans fat! Many foods have trans fat which makes them last longer on the shelf but its not a healthy fat at all. Some examples that have fat in them may be chips.