Heart-Smart_Recipes_2016_

Heart-Smart Recipes 9

PRUNE

JUICE

4 OZ.

530 mg

COOKED

BROCCOLI

1 CUP

460 mg

BANANA

MEDIUM

422 mg

CANTALOUPE

1 CUP

430 mg

COOKED

SALMON

3 OZ.

387 mg

HOW DOES VITAMIN K 2

SUPPORT THE HEART?

It helps prevent the buildup of calcium

in arteries, keeping them fl exible;

instead, it directs calcium to bones to

keep them strong. The more common

form of the vitamin, K 1 , found in leafy

green vegetables, doesn’t appear to

carry these heart benefi ts, and it’s

suspected that K 1 isn’t converted very

well to K 2 in the body.

The typical

American

diet is low in

vitamin K 2 —and

our hearts may

pay the price.

A SPECIAL

K

57 mg

68 mg

56 mg

9 mg

1 mg

190 mg

20%

AMERICANS

CONSUME

OF THEIR

DAILY

SODIUM

FROM

SANDWICHES.

Men get an

average of 902

MILLIGRAMS

of sodium from

sandwiches

each day;

women get 489

MILLIGRAMS.

—Journal of the Academy

of Nutrition and Dietetics,

February 2015

WHERE CAN I GET VITAMIN K 2?

It’s primarily found in dairy products

and meat from grass-fed animals, eggs

from pasture-raised hens, fermented

cheese such as Gouda and Brie, and

nat o (fermented soybean paste). Ask

your doctor if you need a supplement.

A dose of 120−240 micrograms of the

MK-7 form of vitamin K 2 is generally

recommended (but should not be taken

if you’re on a blood-thinning drug).

1 THIN WHOLE

WHEAT BAGEL

4 ROMAINE

LETTUCE LEAVES

3 OZ. LEFTOVER

ROAST BEEF

2 TOMATO SLICES

1 SLICE LOW-FAT

SWISS CHEESE

1 TBSP. HUMMUS

PHOTOS BY ADAM ALBRIGHT

TOTAL SODIUM