Healthy Heart = Healthy You

February is not only the month of love, chocolate and flowers, it’s also American Heart Month. February is a month of awareness that heart disease is the #1 killer among females, as well as a leading cause of death in the United States. Today in particular is National Red Dress Day, a symbol of heart disease awareness, and a reminder to women to protect their heart and inspire others to do the same!

According the National Heart, Lung and Blood Institute (NHLBI) making lifestyle changes can decrease your risk of heart disease up to 82%. Choosing the right foods and being physically active are two ways to keep your heart healthy and prevent heart disease.

Tips for a Healthy Heart!

1)      Choose Heart Healthy Fats

·         Mono-unsaturated fats and  omega-3 fatty acids, these fats help lower your “bad” LDL cholesterol and may increase your “good” HDL cholesterol

o       Vegetable oils (olive, canola, soybean)

o       Fatty Fish (salmon, tuna, mackerel, sardines)

o       Ground flaxseed

o       Walnuts

     2)  Choose sources of Lean Protein

·         Lean protein in lower in saturated fat, trans fat, and cholesterol

·         Sources include: chicken, turkey, white fish, pork (without the skin),

90% or higher lean beef, soy protein, egg whites. 

3)      Include Soluble Fiber into your diet

·         Soluble fiber helps lower LDL cholesterol

o       Whole fruits (bananas, oranges, apples)

o       Vegetables (brussel sprouts, acorn squash, lima beans, broccoli, okra, eggplant)

o       Whole grains (oats, barley, bran)

o       Beans (kidney, garbonzo)

4)      Reduce your Sodium intake

·         Lower sodium intake has been linked with decreased blood pressure and decreased risk of heart disease and stroke.

·         The Institute of Medicine recommends 1500mg of sodium a day, with limit of 2300 mg per day.

·         Avoid

o       Processed foods packaged with salt (canned foods, frozen entrees, snack foods, packaged starchy foods, instant cooking foods, mixes, deli meats, cheeses)

o       Salt ( ¼ tsp = 600 mg sodium)

o       Condiments, sauces, seasonings

·         Read labels!!

o       Look for “reduced sodium”, “low in sodium”, “less sodium”,“light in sodium’” on the label.

o       Choose foods with less than 600mg for a meal, and less than 200mg for a snack.

5)      Be physically active!

·         Exercise helps with weight loss, and reduces your risk of heart disease

·         For adults the CDC recommends at least 30 minutes of moderate intensity exercise 5 days a week.

o       If you are not used to exercising start of slow and gradually increase the intensity and duration of your workouts.