Today is a fun day for us…it’s National Eating Healthy Day! Just another reminder how making healthy choices can improve and impact your health and wellness tremendously! Whether you have heart disease or not, we all should strive to eat a heart healthy diet that keeps us healthy long term and aids in disease prevention! Eatings a colorful diet with moderate portions and engaging in regular activity are keys to success.
For a healthy heart you want to consume a diet low in sodium, low in saturated and trans fat, and cholesterol. Challenge yourself to replace these with some of the foods and food components listed below:
- Fruits and Vegetables- Many fruits and vegetables contain fiber, which helps your body take in more nutrients, can lower cholesterol levels, aid in achieving a healthy weight. Fruits and vegetables not only contain fiber, but they also contain potassium and antioxidants. Potassium can help with blood pressure by blunting the effects of sodium on blood pressure. Antioxidants may help prevent disease and keep your body working properly.. At the grocery store, be sure to choose a variety of deeply colored fruits and vegetables like carrots, apricots, broccoli, beets, berries and kidney beans to maximize your intake of vitamins and minerals.
- Whole Grains-There are many components within whole grains which provide benefits. Whole grains provide fiber, vitamins and minerals, and antioxidants. To reap the benefits, aim for at least 3 daily servings of whole grains. On the label, look for the phrase “whole grain” or “whole” before the grain’s name. Some examples include: whole grain breads, cereals and pasta, brown rice, oatmeal and popcorn.
- Heart Healthy Fats- A diet of moderate fat intake is beneficial to your health. You can enjoy the healthy benefits by choosing oils and spreads rich in unsaturated fat, such as olive, canola, safflower, sunflower, corn, or soybean oils. Salmon, sardines, herring, trout, and tuna are terrific sources of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are types of polyunsaturated fats that may reduce the risk of heart disease.
- Lean Meats- lean proteins such as white meat poultry, fish, pork and lean cuts of beef such as 90% or greater lean hamburger, sirloin, or round cuts are recommended. Also plant proteins such as beans and lentils offer an excellent source of protein, fiber, and other essential nutrients.
- Low Fat Dairy– skim or 1% dairy products are recommended for helping you meet your calcium and vitamin D neeeds to help keep your bones strong and healthy.
Healthy eating doesn’t have to be challenging. Start by picking a few little things to focus on improving and over time those little things will add up to big successes in the long run. Remember you are what you eat, so exchange out the junk food for healthy foods and your body will reward you!
-Kelsey
