Heart Healthy Foods

NUTRITION TIP THURSDAY

February is Heart Health Month! Our very own registered dietitian, Grace Iberle, has put together a list of heart healthy foods. Here is what she has to say:

Eating the right foods is important to keeping our hearts healthy. According to the CDC, heart disease is the top cause of all deaths. Incorporating these foods into your diet will help reduce your risk for heart disease! 

Fish High in Omega-3 Fatty Acids

  • Decreases triglyceride levels - elevated levels increase risk for heart disease
    • Triglycerides are the type of fat found in your blood and the stored in your fat cells
  • Examples: Salmon, tuna, mackerel, herring, trout
  • Two 4 oz servings per week

Nuts and Seeds

  • Great source of mono- and polyunsaturated fats
  • Lower LDL (bad) cholesterol and increase HDL (good) cholesterol
  • Be cautious with portion sizes because they are high in calories. Most serving sizes for nuts and seeds are around 1/4 cup

Berries

  • Full of heart healthy phytonutrients

Fruits and Vegetables

  • Natural source of potassium, which has been effective in lowering blood pressure
  • Be sure to eat the rainbow! Different colors often represent different nutrient profiles so be sure to eat every color

Low-Fat Dairy

  • Calcium is important for blood pressure regulation
  • High-fat dairy contains saturated fat (raises LDL or bad cholesterol). Look for skim or 1% when buying milk and check labels for reduced fat or part-skim cheese. 

Fiber

  • Lowers cholesterol levels
  • Examples: Whole grain products, breads, cereals, brown rice, fruits, vegetables, nuts, seeds

Contact Grace to learn more or to set up a consultation: giberle@lifestart.net

Sources: www.heart.org and www.eatright.org