H | Heart Healthy Month

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NUTRITION TIP THURSDAY

H | Heart Healthy Month

by Lindsey Herr, Dietetic Intern

Always take care of your heart...but in February: LOVE your heart!

This month, we want you to get to your doctor, get screened, and prevent any heart damage before it happens!

Help Prevent Heart Disease:

  • Stay Active – strive for 30 minutes of planned physical activity every day.

  • Have an overall balance of fruits, vegetables, whole grains, lean proteins and healthy fats in your diet regularly.

  • Avoid over-consuming foods that are high in cholesterol, sodium and sugar.

  • Do not smoke.

Nutrition Tips for Prevention:

REDUCE UNHEALTHY FAT INTAKE

  • Unhealthy Fats: Saturated and Trans Fats
  • Saturated Fats: Fatty meat, bacon, sausage, whole fat dairy products
  • Trans Fats: Margarine, shortening, packages foods, hydrogenated oils, fried food

REDUCE SODIUM INTAKE

  • American Heart Association recommended intake: 2,300mg (1 tsp.)
  • For those with High BP: 1,500 mg
  • Limit: Soups, adding salt to meals, pickled or brined foods, packaged goods, canned foods with added salt, cheese, frozen meals and snacks, seasonings

INCREASE CARDIOVASCULAR EXERCISE

  • Exercise 150 minutes per week of moderate to vigorous exercise
  • 30 minutes, 5  days a week of: running, biking, swimming, stair climbers, etc.

EAT OMEGA-3 FATS TWICE A WEEK

  • Food Sources: Salmon, tuna. sardines, walnuts, flaxseed, pumpkin seeds

EAT WHOLE GRAINS

  • Look for the first ingredient of packaged goods to be a whole grain
  • Use quinoa, brown rice, farro, or many others as your whole grain!

EAT MORE FRUITS AND VEGETABLES

  • TIP: To eat a variety, try one new fruit or vegetable each grocery trip!

CHOOSE LOW-FAT PROTEINS

  • This can be plant-based proteins (beans, legumes, soy) or fish, low-fat dairy, or meat with skin and excess fat removed

 


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