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URMC / Food and Nutrition Services / Eating Tip of the Month

 

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