Steps to a Healthy Heart
February is when we celebrate American Heart Month and promote awareness of the leading cause of death in the United States, heart disease. Fortunately, heart disease can be preventable through healthy lifestyle and diet. There is no better time than now to take action and become a healthier version of yourself. A heart healthy diet includes:
- Lean Protein – Make a quarter of your plate lean protein. Focus on proteins low in saturated fat, including poultry, fish, beans and legumes, and nuts and seeds. Include fish rich in omega-3’s such as salmon, sardines and tuna at least twice per week.
- Limit Sodium – It is recommended to consume less than 2,300 mg of sodium per day, however if you are 51 or older, or have high blood pressure, that recommendation drops to 1,500 mg. Try to utilize sodium free flavorings and limit processed foods such as canned and packaged products. Focus on fresh meats and fresh or frozen vegetables. Condiments and sauces can contain high levels of sodium in small amounts. Be mindful of how much you add to your meal, or choose low-sodium options. Aim for foods with 140 mg or less per serving.
- Focus on Fiber – Fiber can help lower cholesterol and blood pressure. Aim to include more plant foods in your diet such as whole grains, fruits and vegetables, beans and legumes, and nuts and seeds. Make half of the grains you eat whole grains. Include at least 3 servings of vegetables and 2 servings of fruit daily.
- Get Moving – The American Heart Association recommends including at least 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both. A few examples include brisk walking, running, dancing, gardening, or swimming laps.
If you are interested or looking for guidance on implementing a heart healthy diet, or have more questions, please reach out to your NH+C Registered Dietitians at 507-646-1410 or learn more here.
