Heart-Healthy Nutrition Tips
February is all about hearts – and I don’t mean just Valentine’s Day! This month is also the annual American Heart Month. So, it’s a great time to talk about how important it is to practice good heart-health habits at any age, starting with nutrition.
The Department of Health and Human Services keeps it simple for us, advising:
“Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy.
“Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled ‘low sodium’ or ‘no salt added’ — like some canned soups, canned vegetables, packaged meals, and snack foods.
“Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.”
HHS and other experts suggest we eat more leafy greens; lean proteins from a variety of sources including nuts and tofu; and healthy fats and oils (canola, corn, olive, peanut, saffron or sunflower) instead of butter in cooking.
As for sodium, we need no more than 2,300 mg of sodium a day to stay healthy, and that adds up really quickly. The average club sandwich clocks in at 1,200mg by itself!
To improve your heart-health eating plan, it helps to cook more meals at home. Restaurants and processed foods often include more salt than you might think – or taste!
You can also:
Make healthy swaps, like herbs and spices, instead of adding salt.
Snack on veggies or unsalted nuts instead of chips and pretzels.
Eat fresh, lean meat instead of deli or packaged meats.
When eating out, get dressings and sauces on the side.
Split portions with a friend.
Ask wait staff about nutrition information before you order and get something that’s not jacked-up on sodium and saturated fat.
It’s not a huge sacrifice to follow guidelines like these. They fit in with smart-eating plans across the board, no matter what your goal. And your body will thank you – over and over again throughout the years.
