Since February is American Heart Month, we wanted to take a minute to discuss that very important organ of yours.
When it comes to heart health, what you eat plays a huge role.
Heart disease is the leading cause of death in the United States with 1 out of 4 deaths being related to heart disease.
Even though there are some contributing risk factors that you cannot control, like your age, sex, or family history, nutrition is one of the main ways that you can keep your heart healthy.
When it comes to nutrition limit these nutrients:
Fatty animal products (high in saturated fat)
Red Meat
Sweets and Sugar Sweetened Beverages (high in trans fats)
“Salty 6” = Breads & rolls, pizza, soup, sandwiches, cold cuts & cured meats
Add these foods for heart boosting benefits:
Avocados (rich in Vitamin E)
Nuts and Seeds (ex: walnuts contain omega 3 fatty acids)
Fatty Fish (ex: salmon or trout)
Flaxseed
Brussel sprouts (rich in fiber)
Beans (black and kidney beans are high in fiber)
Oranges (high in soluble fiber)
Oatmeal
Fresh fruits and vegetables (rich in vitamins and minerals)
Cholesterol and Triglycerides are used to monitor heart health:
LDL is known as “bad cholesterol” because high levels may increase the risk of heart disease. HDL is “good cholesterol” because high levels may decrease the risk of heart disease. A simple way to remember this is by the first letter of each name - LDL should be Low and HDL should be High. Triglycerides are the storage form of fat in the body.
Recommended lipid panel values:
LDL: 100 mg or lower
HDL: 60 mg or higher
Triglycerides: 150 mg or lower
Some other practices to decrease heart disease risk include:
Practicing 30 minutes of physical activity per day
Limiting alcohol consumption
Maintaining a healthy weight
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