How to eat for a healthy heart?

February is the American Heart Month, so this week we will look at heart health and what you can eat for a healthier heart.  There are many small changes you can make in your diet and lifestyle that can lead to healthier changes for your heart.  Why be concerned about heart health?  CDC states, “heart disease is the leading cause of death in the United States”.  Another great source of information is The American Heart Association, the go to place for questions about heart health and how to adopt a heart healthy lifestyle.  What are some of heart healthy recommendations in terms of healthier eating and exercise?  

Eating for a healthy heart:  Small steps to take

• Eat at home at least 3 times a week.   By skipping the fast food and restaurant meals you can prepare meals that are lower in fat, especially meals lower in saturated fat, and lower in sodium.
• Use more herbs and spices when cooking – keep the flavor while cutting back on the amount of salt in a recipe.
• Focus meals on foods high in fiber such as fruits, vegetables and whole grains
• Cut back on sugary drinks – those with added sugar like sodas, fruit drinks, fruit punch.  (Choose 100% fruit juice.  See:  Added Sugars and Risks for Your Health )
• Focus on healthier fats – look for olive oil, canola oil, corn oil, sunflower oil and healthier fats in avocados, nuts, seeds and fatty fish

The Mayo Clinic has some Heart-Healthy Diet tips (adapted): 

• Control your portion size – so many Americans are eating huge portions of food.  Did you know a serving size for meat is 3 ounces – about the size of the palm of your hand.  Yet when you go to a restaurant the portion of meat served is huge.
•  Eat smaller portions of the high-calorie food and less of refined, highly processed foods.
• Add more fruits and vegetables to your day – aim for at least 5 A DAY.
  
• Great way to add many vitamins, minerals, and fiber to your diet.
• Most fruits and vegetables are low in calories.  Skip the French fries and enjoy a baked sweet potato.
• Filling up on fruits and vegetables will help you cut back on higher calorie foods.
• Skip the creamy sauces, skip the fruit packed in heavy syrup choose canned fruit packed in water or juice.
• Eat more whole grains for fiber, vitamins and a boost of minerals lacking or missing from white bread and other refined grains.
  
• Baked Not Fried – choosing chicken and fish are great choices but frying adds fat and extra calories
• Choose healthy fats
• enjoy olive oil, canola oil
• Choose lean cuts of meat like lean hamburger meat
• Cut back on unhealthy fats
• Cut back on lard, bacon fat, gravy, creamy sauces, nondairy creamers, coconut oil, palm oil
• Cut back on fried food like French fries
• Nuts – have a handful a day – nuts are higher in fat but they have a heart healthy fat.  I sprinkle chopped walnuts on my oatmeal for a nutrition boost.  Try adding some chopped walnuts to a salad.  California walnuts has many American Heart Association certified heart healthy recipes on its website at walnuts.org.  

What about dairy, milk, cheese, butter? 

• Most health professionals recommend low-fat dairy products like low-fat milk or nonfat (skim) milk to cut back on saturated fat.  But the latest research is showing the saturated fat in dairy products is not associated with heart disease.  You may want to enjoy lower-fat dairy products as they have less calories than full-fat dairy like whole milk has more calories than 1% fat milk.  We have switched from using margarine to using butter.  Since butter is often hard to spread, we buy the butter with canola oil.  Easy to spread and canola oil is heart healthy. 

• Yogurt – enjoy yogurt as some studies have found that the probiotics (good bacteria) in yogurt helps lower blood cholesterol levels.

What about exercise and your heart?

• Walking -  The American Heart Association recommends walking as the easiest way to start improving your heart health.  They note it is easy, free, enjoyable and a great way to get some exercise every day. 

• What about cardio and strength training?    How much exercise does the American Heart Association recommend for a healthy heart?

• Exercising for Overall Heart Health 

• 5 Days a Week – do at least 30 minutes of moderate cardio/aerobic exercise for a total of 150 minutes a week OR
• 3 Days a Week – do at least 25 minutes of more vigorous cardio/aerobic exercise to get a total of 75 minutes a week
• Add Strengthening Exercise – at least 2 days a week 
• Note: The 30 minutes of exercise doesn’t have to be done all at one time.  Short on time? Then a 15-minute walk in the morning and a 15-minute walk at lunch or after work.  
  

• Exercise to lower blood pressure and your cholesterol

• 3-4 Times a week, do about 40 minutes of moderate to vigorous cardio/aerobic exercise

To read more about the American Heart Association’s recommendations for heart healthy eating, go to Healthy Eating.  Heart.org has recommendations for heart healthy eating, many heart-healthy recipes, and suggestions for dining out. To get whole grains, walnuts and fruits and vegetables into your day, try the Quinoa-Chicken Salad with Toasted Walnuts, Grapes and Arugula recipe. 

 Sources:  CDC, Heart-Healthy Diet ,  Added Sugars and Risks for Your Health , heart healthy recipes , walnuts.org , research , exercise , recipes ,  Quinoa-Chicken Salad with Toasted Walnuts, Grapes and Arugula      Image Sources:  Human Heart Facts , Salad   , Move it Monday