According to the FDA, there is a limit on how much black licorice you should consume. “If you’re 40 or older, eating two ounces of black licorice a day for at least two weeks could land you in the hospital with an irregular heart rhythm or arrhythmia.”

So, what about black licorice makes it potentially harmful? Glycyrrhizin. Glycyrrhizin is a natural sweetener that’s extracted from licorice root. This compound is about 50 times sweeter than sugar, in fact.

“FDA’s Linda Katz, M.D., says last year the agency received a report of a black licorice aficionado who had a problem after eating the candy. And several medical journals have linked black licorice to health problems in people over 40, some of whom had a history of heart disease and/or high blood pressure.”

The FDA offers some parting words of wisdom:

• No matter what your age is, don’t consume large amounts of black licorice in one sitting.
• If you’ve eaten a lot of black licorice and have an irregular heart rhythm or muscle weakness, stop eating it immediately and contact your health provider.
• Black licorice can interact with some medications, herbs and dietary supplements. Consult a healthcare professional if you have questions about possible interactions with a drug or supplement you take.

What about all the other Halloween candy – say, chocolate bars, sweet tarts, suckers and peanut butter cups? Moderation is a good idea with those, too.

“Candy is full of empty calories, and people need to eat candy in moderation. We are also concerned about the effects of the sugar related to the development of cavities. If people eat one or two pieces of candy per day, it would be OK. But any more than that causes concern,” says Dr. Fadi Aramouni, professor of food science at Kansas State University.

It’s okay to pace your children with Halloween candy because Dr. Aramouni notes the candy will be safe to eat for several months.

When selecting candies this Halloween season, you may want to think twice before opening up a bag of black licorice. If you still choose to eat it, consume with caution and contact your primary care provider if you experience any uncomfortable symptoms. Use all the self-control you can muster with all candy and eat a few pieces at a time.

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That’s right, February 26 is the day to celebrate all things pistachio! Here are some pistachio fun facts:

• One serving of pistachios (roughly 47-49 nuts) contains three grams of fiber
• Of the 13 grams of fat per pistachio serving, 11.5 grams come from mono- and polyunsaturated fats
• A serving of pistachios has as much potassium as half of a large banana (290 mg)
• Pistachios are a good source of calcium, vitamin A, choline and carotenoids like beta carotene and lutein

Source: AmericanPistachios.org

Check out the infographic below for more information on how nuts can be a nutritious part of a healthy diet!

The following information was originally posted on Dec. 29, 2014:

Do you go nutty for nuts? Nuts are packed with heart-healthy fats, protein, and disease-fighting vitamins and minerals. To learn more about nuts, we reached out to Alice Henneman, MS, RD, Extension Educator of Nutrition, Food Safety and Cooking, University of Nebraska-Lincoln.

Click on the infographic below to open a PDF.

Want more blogger-approved recipes that incorporate the nutrition power of nuts? Get your snack on with these Savory Mixed Nuts compliments of Sheila from Eat2Gather. And, satisfy your sweet tooth with these 5 Ingredient Toasted Pecan Snowball Cookies from Philia of SweetPhi.

_{The image “Honey Roasted Mixed Nuts” by Sprogz is licensed under CC BY 2.0.}

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Here’s the recipe for a heart-healthy diet and overall optimal health for adults according to the U.S. Dietary Guidelines and choosemyplate.gov based on 2,000 calories per day:

• Eat 2 1/2 cups a day of vegetables, cooked or raw, or salads.
• Eat two cups of fruit, raw or cooked. Or it can come in the form of 6 ounces of juice if it’s 100% fruit juice.
• Eat 3 one-ounce services of grains. That could mean half a cup of rice or pasta or a slice of whole wheat bread. Guidelines suggest we make half of our grain foods whole grain.
• Eat three cups of dairy. It could be yogurt, 2 ounces of cheese, or drink a cup of milk, preferably low fat, 1% or fat free.
• Eat 5 1/2 ounces of protein. That means lean meats, eggs, poultry, seafood, nuts, beans or peas. Guidelines suggest we eat at least two 3.5-ounce services of fish per week (preferably fish like salmon, rich in heart-healthy Omega 3 fats).

Good Fat, Bad Fat for the Heart

Olive oil in salad dressings, a bit of butter on toast and a bowl of ice cream. We enjoy fats in recipes because they add flavor and help us feel fuller longer. But fat is high in calories with 9 calories per gram, compared to protein and carbohydrate foods with 4 calories per gram. The amount and kind of fat you eat makes a difference. Fat should make up 20 to 35 percent of your total calories, but only 10 percent of those fat calories should come from saturated fat. Research shows that eating too much saturated fat is not good for the heart. Foods such as bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods contain saturated fat. Moderation is the key when you want foods to be nutritious and delicious, too. ‘Good fats’ found in avocados, salmon, flax seeds and olive oil help lower blood cholesterol levels. But remember, this kind of fat still contains 9 calories per gram.

Are you confused about the news saying it’s OK to eat cholesterol-containing foods such as eggs, beef and shellfish? Well, before you say, “Why can’t they make up their minds?” – guess what? Nutrition advice for years has prioritized focus on the saturated fats (which raise blood cholesterol) in foods and NOT on the amount of cholesterol in the foods. Yes, that means shrimp and lobster are A-OK and even more so because they are low in total fats. As an example, emjoy eggs, but don’t slather in butter. Limit bacon to a couple of slices and choose center-cut bacon, which is lower in total fat and higher in protein.

Shake the Salt Habit; Turn on Potassium Power

What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure, which is a major risk factor for heart attack and stroke. Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least 2 cups of fruit and 3 cups of vegetables daily.

Women and Heart Disease

While many think of men first when the subject of heart attack comes up, did you know that heart disease is the number one cause of death for women? Heart disease claims the lives of more than 400,000 women each year – about one per minute. That’s more than the next four most common causes of death combined. There is hope, though, through lifestyle. Women who take part in the DASH (Dietary Approaches to Stop Hypertension) program and associated diet plan have been shown to reduce blood pressure with diet as effectively as through medications. The DASH program includes incorporating eight to 10 servings of fruits and vegetables, three servings of low-fat dairy every day, as well as salt and fat intake reduction.

– Carolyn O’Neil, MS, RD

_{“pesto ingredients in small cups next to a mixing bowl with squash spaghetti faux noodles with bell pepper slices artichoke hearts fennel on a wood table” by www.personalcreations.com is licensed under CC BY.}

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