By Amy O’Shea
February is National Heart Month. According to the Centers for Disease Control (CDC), heart disease is still the leading cause of death in America, accounting for one in four deaths each year. The CDC also reports the shocking news that about half of the American population has at least one of three major risk factors for heart disease: high blood pressure, high LDL cholesterol, and smoking. Other risk factors include obesity or being overweight, diabetes, physical inactivity, poor diet, and excessive alcohol consumption. It is possible to prevent many of the risks associated with heart disease through diet and physical activity. Here are some heart-healthy tips to keep your heart beating strong:
- Eat whole grains. These complex carbohydrates are packed with nutrients and fiber. Fiber has been linked to reducing the risk of heart disease, cancer, and diabetes. Limit added sugars and refined starches.
- Eat plenty of fruits and vegetables. Try to fill half of your plate with fruits and veggies at each meal as they are packed with vitamins, minerals, antioxidants, and fiber.
- Eat less saturated fats, trans fats, and cholesterol. Replace solid fats like butter with healthy oils (e.g. canola or olive oil) that are predominantly unsaturated. Choose leaner proteins like chicken, turkey, fish, and eggs. Choose lower-fat dairy products. Limit your consumption of fast foods.
- Consume omega-3 fats. Omega-3’s have an anti-inflammatory effect and may lower cholesterol levels. They can be found in the following foods: fatty fish (salmon, sardines, tuna, and mackerel), avocado, walnuts, flax seeds, and omega-3 eggs.
- Eat less salt and high sodium foods. Try salt free seasonings and herbs to add flavor to meals. Limit your intake of very salty foods such as fast foods and processed/ pre-packaged foods.
- Make time for exercise. The American Heart Association recommends at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise per week, or a combination of both.
- Stop smoking. https://www.cdc.gov/tobacco/campaign/tips/quit-smoking
Amy O’Shea is a Dietetic Intern with Long Island University, C.W. Post and Volunteer with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program
It’s informative, engaging, and timely, given it’s American Heart Month. Focusing on just three powerful ways to eat heart-healthy is a smart approach, as it keeps the content focused and easy to digest. I’m excited to see what kind of delicious and heart-healthy recipes and tips you’ll share!