February is American Heart Month; it is a time when people are encouraged to focus on cardiovascular health. There are certain ways we can eat to keep our hearts healthy!
Hypertension
Hypertension is chronically high blood pressure that causes damage to your blood vessels and heart. The effect of hypertension is life-threatening. To reduce risk of hypertension and to keep our hearts healthy we should engage in healthy lifestyle behaviors.
Healthy Lifestyle Behaviors
Monitor your blood pressure and make sure it is within a healthy range. A “perfect” blood pressure is 120/80, around there is within range. Lifestyle changes you can make to reduce the chances of developing heart issues include, but are not limited to; getting more physical activity, limiting alcohol intake, avoiding tobacco, eating a lot of fruits and vegetables and avoiding saturated fats and sodium.
Physical Activity and Stress Management
Physical activity is extremely important for keeping our bodies healthy. At least 2 hours and 30 minutes of moderate-intensity physical activity each week and being active throughout the week is significant for overall better health. You should also be getting enough sleep and nurturing healthy habits and relationships to help manage stress levels and reduce hypertension.
Omega-3 fatty-acids
Omega-3 fatty-acids are a type of unsaturated fat that has been found to be helpful in preventing heart attacks. Eat foods such as salmon, mackerel, tuna, herring, flaxseeds, or avocado that contain omega-3 fatty acids to improve your heart health.
Heart-Healthy Food Tips
- Use a small amount of oil when sautéing foods in a pan.
- Add walnuts to cereal/muffins/salads.
- Eat more fish each week like salmon, lake, trout, tuna, sardines.
- Choose whole grains over refined grains
To limit saturated fat:
- Select lean cuts of beef and pork instead of “loin” or “round”
- Cut back on hot dogs, salami, and bacon.
- Replace higher fat cheeses with reduced fat-feta and part-skim mozzarella
- Use lower fat milk and yogurt like 1% or fat-free.
To reduce salt (Sodium):
- Season foods with herbs, spices, garlic, onion, lemon or lime juice instead of salt.
- Check nutrition facts label for sodium and choose products with lower sodium content.
- Use as little salt in cooking as possible and cut it from most recipes.
Written By: Kendall Henry
Source: Academy of Nutrition and Dietetics Cardiovascular Health/Heart Disease/Hypertension
https://www.eatright.org/health/health-conditions/cardiovascular-health-heart-disease-hypertension
Leave a Reply