By Affiliate Jenette Young of ComForcare Senior Services
February was National Heart Month and a good time to consider what you can do to protect your health and prevent cardiac disease.
Heart-healthy habits include maintaining a healthy weight, exercising regularly, getting enough sleep, managing your stress and not smoking. Adding these heart-smart eating habits can also help lower your risk of heart disease:
Limit cholesterol and unhealthy fats
This is an important step to reduce your blood cholesterol level. High cholesterol can lead to plaque buildup on your arteries which increases your risk of heart attack and stroke.
Limit saturated fats such as butter and shortening in your cooking and trim the fat off meat before cooking. Also, read food labels to check for the presence of “trans fats” (partially hydrogenated = trans fats) and avoid these products.
Choose monounsaturated fats, such as olive oil or canola oil, and polyunsaturated fats, which are in nuts and seeds. These are considered “good fats” and may help lower your total blood cholesterol, but keep in mind that all types of fat are high in calories.
Eat low-fat protein
Choose lean meat, poultry and fish, no- or low-fat dairy products, legumes (beans, peas and lentils), soy and egg whites or egg substitutes as your protein sources.
Choose whole grains
Read food labels to find foods with whole grains and steer away from refined grain products. Whole grains are higher in fiber and help regulate blood pressure.
Eat fruits and vegetables
Vegetables and fruits are low in calories, fiber rich and good sources of vitamins and minerals. They make great snack foods and can be enjoyed with every meal.
Reduce your sodium intake
A diet high in sodium can result in high blood pressure, a risk factor for heart disease. The American Heart Association
recommends consuming less than 1500 mg of sodium a day. You can reduce your sodium intake by using less salt when cooking, leaving the salt shaker off the table at meals and monitoring the amount of processed and frozen foods you eat, selecting reduced-sodium varieties when possible.
Visit the Nutrition Center on the American Heart Association website for more information and interactive tools to help you follow a heart-healthy diet.