Heart Healthy Month
February is American Heart Month, which is a campaign to raise awareness about heart disease. Heart disease is the leading cause of death among Americans, and diet plays a huge role in the development of this chronic disease. Establishing healthy eating routines is the first step – and a very important one – to combatting heart disease. Listed below are some simple tips to keep your heart healthy.
Focus on healthy fats-
Cook with olive oil or canola oil instead of butter
Eat 2-3 servings of fish per week for a boost of omega-3’s
Not a fish fan? Walnuts and flaxseed are also sources of omega-3’s
Limit sodium intake-
Prepare meals at home whenever possible
Use “low sodium” versions of canned foods if possible
Always rinse canned foods (this can eliminate up to 40% of the sodium)
Stay full with fiber-
Choose whole grains whenever possible
Leave skins on fruit (this is where the fiber is found!)
Sneak veggies into casseroles, soups, stews - anywhere, really
Always remember that changes don’t happen overnight. Start small, and slowly incorporate positive dietary changes – your heart will thank you.
Contributed by Jessica Salbert, Dietetic Intern 2016-2017