Gutsue Holiday Mini 20185 3

Jessica Gutsue

-Bachelor’s degree in dietetics from Michigan State University,
-Master’s degree in dietetic education from Western Michigan University
-Member of the Academy of Nutrition and Dietetics Association since 2008
-Nutritionist at Cultivate Nutrition

About Me


Be good to your heart!

 Be good to your heart!  Follow the advice from the American Heart Association.

Lower consumption of the bad fats:  saturated and trans fat.  Saturated fats are usually found in all fatty animal products including meat and dairy, especially cheese.  Trans fats are found in many fried foods and processed foods made with partially hydrogenated fats, like margarine, crackers, cookies, baked goods and frozen entrées and desserts.  Many studies have shown that decreasing fat in the diet, while increasing fiber from fruits, vegetables, beans and whole grains, is the key to long-term weight control and will help control your cholesterol too!  See the chart below for some common sources of saturated and trans fat sources:



Common Sources of Saturated

Fat and Trans Fat in

the American Diet

Food                          Saturated Fat(g) Trans Fat(g)

Prime rib steak 12 oz.          36              n/a

Cupcake                                15                5

Pot Pie                                   15              14

Cheeseburger, double        11.5            1.5

Cheese, 1 oz.                         6              n/a

French fries, large                 6                8

Cake donut                             5                4

Chicken Nuggets, 10            5                2.5

Cake, 1 slice                           5                1

Pizza, 1 slice                           4.5           n/a

Whole milk, 1 cup                  4.5           n/a

Mac and Cheese                   3.5             1

Oatmeal Raisin Cookie         2.5            4.5

Fried chicken, drumstick      2.5            1.5

Biscuit                                                  2               3.5

Sources:,,,, USDA database

Lower consumption of sugar, especially from beverages because it promotes weight gain.  Sugar is commonly found in beverages, cookies, desserts, ice cream and sweetened cereals. 

Lower consumption of sodium. Most individuals need to cut their sodium by at least half.  The American Heart Association recommends no more than 2,300 mg of sodium.  The Institute of Medicine and the Dietary Guidelines for Americans recommend an even lower amount, 1,500 mg of sodium daily.  Most people eat too much sodium from processed foods and restaurant foods.

Make your lifestyle healthier.  If you smoke try to quit.  Attain and maintain a healthy body weight and be more physically active.  Try to get at least 30 minutes of exercise daily.   

Visit the “How to eat to lower cholesterol and triglycerides” tab on the Nutrition page for more specific information. 

You can also visit the American Heart Association’s website for more information at


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