February is American Heart Month. A a time to draw attention to heart disease, the leading cause of death among Americans. This is a good time to focus on all the ways to keep our hearts healthy and strong and there is no question that eating a well-balanced diet is a great place to start. A heart-healthy diet can not only reduce cholesterol, but it can also lower blood sugar levels, triglycerides and decrease blood pressure as well. But what exactly is heart healthy eating?
The American Heart Association (AHA) advises a heart healthy diet include: lean protein, whole grains, fruit, vegetables, low-fat dairy products & heart healthy fats.
PROTEIN
Lean protein includes animal sources such as skinless chicken breast, skinless turkey breast, ground chicken or turkey (93% lean), fish, eggs, and seafood as well as plant-based sources such as beans, lentils, tofu, nuts, nut butter and seeds.
A serving size of protein is equal to:
– 3 ounces of chicken, turkey, or fish (about the size of a deck of cards)
– ½ cup cooked beans or lentils
– ½ cup tofu
– 1 ounce of nuts (about ¼ cup)
– 1 Tablespoon of nut butter
– 1 egg or two egg whites
It is recommended to include more plant protein in the diet, such as beans, nuts, tofu, and lentils which are cholesterol free and contain no saturated fat. Animal protein, found in sources such as chicken, beef, pork, and eggs have higher amounts of cholesterol and fat and can negatively impact heart health. Studies have shown that diet made up of plant-based foods lowers the risk of dying from heart attack, stroke, or other cardiovascular disease. Try adding a few meatless meals every week to your repertoire such as minestrone soup, stews made with lentils, and vegetarian chili made with beans.
Whole Grains
Whole grains are also known as unrefined grains. Whole grain kernels contain three parts, the bran, germ, and endosperm. Each part contains a powerhouse of nutrients such as fiber, vitamins, and minerals. Their counterparts, refined grains, (white flour, white bread, white rice, and white pasta) are stripped of their valuable nutrients during processing, leaving only the endosperm.
To ensure you’re getting a whole grain product, look for ingredients that say 100% whole wheat flour, whole wheat, stoneground whole wheat, or you can look for the whole grain stamp on the package. Products that say “enriched wheat flour” are not whole grain.
Examples of whole grains include: whole wheat flour, whole wheat bread, oatmeal, brown rice, quinoa, wheatberries, barley & farro.
Tips to include more whole grains into your day:
– Swap half white flour to whole wheat flour in recipes for muffins or pancakes
– Add cooked quinoa or brown rice to vegetable soup recipes
– Replace one third of white flour in a recipe with old fashioned oats
– Use whole wheat pasta for pasta salad recipes
– Choose whole grain bread for sandwiches
Fruits and Vegetables
Eat a wide variety of fruit and vegetables and aim to include all the colors of the rainbow. Eating more colorful produce will provide the body with antioxidants, vitamins, minerals, and fiber. Choices can be fresh, frozen, or canned. Avoid vegetables that have cream sauce, or butter sauce, choose canned vegetables that are low in sodium. Avoid fruit sweetened with sugar.
Tips to increase fruits and vegetables in your diet:
– Look for pre-cut vegetables and fruit in the produce section
– Keep a fruit bowl on your kitchen table, and keep a fresh piece of fruit on your desk at work
– Include a vegetable-based soup or garden salad with your sandwich at lunch
– Use pre-cut veggies as a snack with a bit of hummus for dipping
– Top yogurt or oatmeal with fresh berries or banana slices
– Add veggies such as spinach, bell peppers, mushrooms to an omelet
– Make a stir fry for dinner with a package of frozen stir fry vegetables
– Make a smoothie with fruit or veggies that ripen quickly
Dairy Products
Dairy products contain calcium and vitamin D which are good for your heart, bone health and blood pressure. However, dairy products can have saturated fat, so look for lower fat versions of your favorite. Try 1% milk or 1% yogurt or cottage cheese. If you do not consume dairy products, look for plant-based alternatives such as unsweetened almond, soy, or oat milk.
One serving of dairy is the equivalent of:
– 1 cup of milk
– 1 cup of yogurt
– 1 ounce of natural cheese
– 2 ounces of processed cheese
– 1/3 cup shredded cheese
Heart Healthy Fat
Include healthy fats, such as monounsaturated fats and polyunsaturated fats found in olives, olive oil, nuts, seeds, avocados, flaxseed, soy, and fatty fish. (see tips for list of fatty fish)
Tips for including healthy fats into your diet:
– Use olive oil or avocado oil for cooking or when making salad dressings
– Include foods that are a good source of omega 3 fatty acids
– Use avocados as a spread on sandwiches or toast
– Mix chia seeds, hemp seeds, or flaxseeds into yogurt, oatmeal and smoothies
– Top yogurt or oatmeal with chopped walnuts
The American Heart Association also suggests the following recommendations:
- Eliminate trans fats, also known as hydrogenated oils, found in baked goods, and processed foods such as chips, cookies. This type of fat raises LDL, the bad cholesterol which can create plaque buildup in the arteries.
- Reduce saturated fats (found in red meat, lamb, pork, butter) This type of fat also raises bad cholesterol, LDL.
- Limit processed meats (hot dogs, deli meat, sausage)
- Reduce sodium. Choose foods low in sodium, look for labels that say, “No added salt” or “low sodium” and use fresh herbs to season food in place of salt
- Use moderation with choosing refined carbohydrates such as white bread, baked goods, crackers. Make most of your grains whole grain.
- Eliminate sweetened drinks (such as soda and sugar-sweetened juice)
- Drinking alcohol is not promoted as part of heart healthy diet, but if you do engage, drink in moderation: no more than one serving per day for women and no more than two servings a day for men.
In addition to eating a healthy diet, an active lifestyle has considerable benefits to the heart as well. Regular exercise can improve blood pressure, cholesterol, and overall heart health. Aim for at least 30 minutes of regular exercise that gets the heart rate up most days of the week.
For more personalized dietary recommendations for heart healthy eating contact the dietitians at [email protected].