By Carol Peng, a registered dietitian at CHOC
Increasing healthy lifestyle and awareness is a common theme in New Year’s resolutions. February is American Heart Month, and it’s a great opportunity month to focus on this resolution. Focusing on adopting healthy lifestyles can help prevent cardiovascular disease.
Here are six tips for heart healthy eating:
- Watch for portions and serving sizes –Using a smaller plate or bowl during meal or snack time can help limit food intake. Measuring cups and spoons can help us be more precise and intentional about the portions we are consuming.
- Increase fruits and vegetable intake –Fruits and vegetable are loaded with antioxidants, essential vitamins and minerals that truly nourish our bodies. They are also full of fiber to prolong the feeling of fullness.
- Choose whole grain for more fiber – Fiber is proven to decrease bad cholesterol and prevent heart disease. If you have not already, perhaps this can be the year to try out some new grains like quinoa, barley, bulgur, farro or couscous. People with Celiac disease or gluten sensitivity have to be careful with wheat. Gluten-free products are recommended.
- Choose high-quality proteins – Good protein sources include skinless poultry, fish, eggs, legumes, nuts and There are biophysical and environmental benefits to choosing plant-based protein.
- Know your fats – Eliminate trans fats from your diet because they are known to increase bad cholesterol and put you at risk for cardiovascular disease. Trans fats are commonly found in fried foods and baked goods. sa Most trans fats come from processed hydrogenated fats, so avoid food products with ingredients such as partially hydrogenated oils. Choose good fats like monounsaturated fats such as olive oil or canola oil, or polyunsaturated fats that are, found in certain fish, avocados, nuts and Be mindful of how much fat is contributing to your daily total calorie intake.
- Limit sodium intake – The American Heart Association recommends less than one teaspoon of salt, 2300 mg of sodium in general, and ideally less than 1500 mg of sodium per day for adults. Sodium intake is associated with high blood pressure. To cut down on sodium intake, avoiding canned foods, frozen dinners and processed foods. Cook with fresh or dried herbs as a healthier alternative.
This month, we have the excitement of several events that may call for social gathering and planning. Here are some easy heart healthy snack ideas for your Superbowl Sunday and Oscar viewing parties:
- Crackerwiches – For these mini sandwiches with crackers, add a little bit of peanut butter and banana, or mustard with low-sodium canned tuna, on whole grain crackers.
- Yogurt sundae – Dress up a cup of low-fat yogurt (without added sugar) by topping it with crushed whole-wheat cereal, blueberries, strawberries or unsalted sunflower seeds.
- Dark chocolate duo – Dip half a banana in melted dark chocolate, then cool it in the refrigerator. Dark chocolate covered almonds is another good choice.
- Edamame with lemon – They are naturally low in sodium and easy to cook.
- Air pop popcorn – Air pop your own popcorn and toss it in honey and cinnamon for a sweet flavor or drizzle a little butter or olive oil and grated parmesan cheese for a savory flavor.
- Hummus dip – A plate with different vegetable and hummus.
As we settle into the new year, it is tempting to reach for those heart-shaped chocolates sold everywhere in beautiful bright red boxes around Valentine’s Day. While it does not hurt to indulge and reward ourselves once a while after a long day, it is important to maintain and sustain a healthy lifestyle and diet as we juggle many different responsibilities and roles.
For more on CHOC’s clinical nutrition program