Showing Love Through Heart Healthy Food
February is Heart Month & Cardiovascular health in my love language <3
You may feel like you don’t have to worry about heart health right now, but the truth is, preventative health is KEY when it comes to keeping our cardiovascular systems running efficiently and effectively, long-term!
Here are a few ways to keep your heart healthy, lessen your chances for high blood pressure, high cholesterol, and heart disease:
FIBER & WHOLE GRAINS
Adequate fiber consumption (25-38g/day) can help reduce risk of heart disease, reduce blood pressure and inflammation through promotion of a healthy gut microbiome.
Some soluble fibers (Oatmeal, Oat bran, Barley, Beans, Chickpeas, Peas, Lentils, Apples, Carrots, Oranges, Pears, Lemons, Limes, Grapefruit, Eggplant, Okra, Sweet potato, Winter squashes, Chia seeds, Flax seeds) turn to gel during the digestive process and attach to dietary cholesterol and excrete them out of the body, helping LOWER >LDL (bad) cholesterol levels.
Buy whole grain cereals, granola, oats, barley, flax, or chia seeds to boost fiber content of your favorite yogurts, casseroles, and baked goods by mixing them in or adding on top.
Look for grain, pasta, and baked goods with 3 grams of fiber or more per serving.
**When a label says it’s “High in fiber” it means it contains 5g of fiber or more per serving & usually contains added functional fiber.
HEALTHY FATS
Incorporate more healthy fats into your diet to prevent clogged arteries and blockages associated with heart disease!
Consume MORE mono and polyunsaturated fats (extra virgin olive oil, avocado oil, flax seeds/oil, nuts, nut butters, seeds, avocados, olives, eggs, fish).
Consume LESS saturated fats and trans fats (butter, lard, fat from red meat, coconut oil, palm oil, cheese/high fat dairy, packaged desserts/treats).
VARIETY OF FRUIT & VEGETABLES
Whole fruit and vegetables are rich in vitamins, minerals, fiber, water content, and antioxidants! The more variety in color when it comes to fruit and vegetables, the better for our heart health.
Antioxidants are associated with prevention of heart disease. Eat The Rainbow!
Some examples include: Spinach, Beets, Cabbage, Kale, Berries, Artichokes, Onions.. the list goes on and on!
Antioxidants are also found in other food items like coffee, green tea, beans, dark chocolate, turmeric, pecans, and extra virgin olive oil.
Eating foods containing antioxidants reduces oxidative damage and fight free-radicals in our bodies reducing our risk for heart disease, cancer, and diabetes.
SEAFOOD & LEAN PROTEIN
Aim to consume seafood and/or fish at least 2x/week for heart health benefits. Fish is easy to prepare, contains protein, and omega 3 fatty acids (healthy fat).
Diets high in red meat are tied to heart disease. Reducing red meat consumption is a good place to start, but you can also become more aware of which cuts of meat are leaner! (sirloin, tenderloin, loin, round, eye of round, skirt & flank are all leaner cuts of meat) Opt for greater than 90% lean when it comes to ground meat.
Also, chicken, turkey, bison, and fish are naturally lower in saturated fat. You can also save more money, be more eco-friendly and plant-based with protein packed black beans, lentils, chickpeas, tofu, etc. to supplement your meals.
New recommendations for eggs: people with healthy cholesterol levels can consume up to 2 eggs/day.
People watching cholesterol levels can consume 1 egg/day (or 7 per week).
LIMIT SUGAR, SALT/SODIUM, ALCOHOL
Consuming more than recommended amount of salt, sugar, and alcohol increases our risk for heart disease, high blood pressure, and high cholesterol.
SUGAR: Reduce added sugar intake to less than 10% of your daily calorie needs to protect your heart. The exact amount will vary from person to person. For a person that consumes around 2,000 calories per day, this means their added sugar recommendation is 48 grams of added sugar or 12 teaspoons.
SALT: Reduce sodium intake to less than 2000mg/day or 600mg per meal. When looking at food labels, try to choose products with <150mg of sodium per serving. Choose low-sodium products when you can to reduce salt intake (canned soups, broth, sauces, pre-packaged meals, condiments) and rinse canned vegetables and beans to rinse away some of the salt.
ALCOHOL: Current recommendations are 1 drink/day for women and 1-2 drinks/day for men. Any more than this and you are at higher risk for heart disease and high blood pressure. There is research to support red wine as having heart healthy properties (thank you polyphenols), but the regular serving size recommendation still applies!
MOVEMENT
Exercise is one of the easiest ways to get our hearts in shape! After all, our heart is a muscle that requires the same tender loving care as the rest of our muscles.
Incorporating exercise into our regular routines is an important part of heart health. Walk, Jog, Lift Weights, Dance, Play Sports, Hike, Bike.. the options are endless!
General Physical Activity Recommendations for Adults:
2-3 Hours of moderate-intensity cardio per week OR 1-2.5 Hours of vigorous-intensity cardio per week
30 mins (moderate) 4-6 times per week OR 30 mins (vigorous) 2-5 times per week
Along with: Strength Training of major muscle groups 2 or more days per week