February is American Heart month, where we look to increase awareness about ways to improve our heart health and the dangers of heart disease, stroke and multiple other health concerns affecting the heart. Nutrition is just one of the many ways you can keep your heart beating strong. Let's take a look at some of the ways that you can help keep your heart healthy:
1. Incorporate more fruits and vegetables-Fruits and vegetables have great vitamin and mineral content, along with being a great source of fiber. Look to substitute some of your higher calorie foods for fruits and vegetables.
2. Increase whole grains-Switch some of your products to whole grain. Whole grains typically contain more fiber and can be less processed. Fiber helps to keep your arteries clean, allowing blood to flow more easily.
3. Decrease sodium intake-New dietary guidelines have recommended a sodium intake of ~2300mg/d or lower. Excess sodium can cause water retention, putting more stress on the heart to pump blood throughout the body. Look for ‘low sodium’ or ‘no added salt’ products.
4. Consume lean meats-Look for lean meat choices when consuming beef, pork, chicken and turkey. Cut off excess fat and incorporate seafood and fish into the diet for a healthy source of fats. Limit frying of meats.
5. Decrease saturated and trans fats-Decrease the amount of saturated and trans fats in the diet as they increase ‘bad’ cholesterol in the body. Look for less processed foods and leaner sources of meats to achieve this.
1. Incorporate more fruits and vegetables-Fruits and vegetables have great vitamin and mineral content, along with being a great source of fiber. Look to substitute some of your higher calorie foods for fruits and vegetables.
2. Increase whole grains-Switch some of your products to whole grain. Whole grains typically contain more fiber and can be less processed. Fiber helps to keep your arteries clean, allowing blood to flow more easily.
3. Decrease sodium intake-New dietary guidelines have recommended a sodium intake of ~2300mg/d or lower. Excess sodium can cause water retention, putting more stress on the heart to pump blood throughout the body. Look for ‘low sodium’ or ‘no added salt’ products.
4. Consume lean meats-Look for lean meat choices when consuming beef, pork, chicken and turkey. Cut off excess fat and incorporate seafood and fish into the diet for a healthy source of fats. Limit frying of meats.
5. Decrease saturated and trans fats-Decrease the amount of saturated and trans fats in the diet as they increase ‘bad’ cholesterol in the body. Look for less processed foods and leaner sources of meats to achieve this.
How can you help keep your heart healthy today?
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Happy Hump Day!
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Happy Hump Day!