February may be filled with hearts for Valentine’s Day, but don’t forget it’s also American Heart Month.
It’s a perfect opportunity to learn ways to show our tickers some love, since heart disease is the number one cause of death in the United States. This often-silent killer can be prevented by taking some simple steps.
Getting regular medical check-ups, maintaining an ideal body weight by staying active and eating a variety of heart-protective foods can make a world of a difference. Here are 5 nutrition tips to help give your heart some love.
- Balance Is Key – Eat a balanced diet made up mostly of high-fiber plant foods, such as fruit, veggies, legumes, whole grains, nuts and seeds. Balance = Protein + Carbs + Fats. We need all 3 nutrients to keep our bodies in check, but be selective with lean proteins and healthy fat choices and get a variety of different types to ensure your nutrient needs are being met.
- Reap The Harvest – Aim for a rainbow of fruit and veggies with every snack and meal and try to eat them first. Packed with powerful nutrients, these are Mother Nature’s gifts to help us avoid disease. They are also low-calorie, high-fiber choices which help to fill us up and prevent overeating of the richer options.
- Keep ‘Em Whole – Opt for whole grains, most of the time. These have more fiber which actually helps keep your bad cholesterol levels down and lower risk of heart disease. Some examples include whole wheat, oats, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum. In addition to fiber, whole grains contain more vitamins and minerals than refined grains, which are essential for optimal body functioning.
- Know Your Fats – Saturated and trans fat are the types found in butter and lard, pies, cakes, biscuits, fatty cuts of meat, sausages and bacon, and dairy products such as cheese and cream. A diet high in saturated and trans fats has been linked to an increased risk of heart disease. Try to limit these and replace them with heart healthy mono and poly unsaturated, and omega 3 fats which are found in fish, certain oils, avocados, and nuts and seeds. Consider using meats and cheeses to add flavor to dishes rather than taking center stage on your plate, and take care not to go overboard with fats in general as they are high calorie foods.
- Spice Up Your Life – To help prevent high blood pressure, which takes a toll on your heart, choose foods low in sodium and prepare dishes using spices and herbs for flavor rather than salt. The major sources of sodium in the American diet are processed and packaged foods and pre-prepared as well as made to order foods at delis and restaurants. Read labels when you shop and select Low-Sodium or No-Sodium varieties which you can add your own touch to at home with your favorite spices, fresh or dried herbs, chili peppers or lemon juice or zest.
Join me on a Healthy Heart tour at the Giant Food at 3131 Duke Street on February 27 at 1p.m. to learn just how easy it can be to put these tips into practice!
Email nutrition@giantfood.com to register.
Min Krishnamurthy is the in-store nutritionist at the Potomac Yard Giant in Alexandria. For more information about Min's free nutrition services, visit giantfood.com/nutrition or email Min at min.krishnamurthy@giantfood.com.