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Healthy Heart and Bones

Vitamin K + Fat =Healthy Heart and Bones

Fat is good—or at least it can be, if you eat the right type.
The “good” fats (mono- and polyunsaturated, including omega-3s) have major health benefits like lowering cholesterol, and your body can’t absorb certain vitamins—including vitamin K, which is crucial for building bone and blood clotting—without fat.

Good Sources of Vitamin K:

Kale, spinach, Swiss chard, turnip greens, broccoli, cabbage, Brussels sprouts

Good Sources of Fat:

Nuts—any kind, including walnuts, almonds, peanuts, cashews; oils including olive, almond, canola, flaxseed, hazelnut, toasted sesame, avocado

Combo Ideas • Swiss chard, spinach or broccoli sautéed in olive oil
                      • Roasted Brussels sprouts with slivered almonds


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