- Substitute unhealthy saturated fats with heart-healthy unsaturated fats. Saturated fats are linked with higher cholesterol levels, which are a risk factor for heart disease. These fats are found in animal products (meats, full-fat dairy products/cheeses, and butter) and the tropical oils (coconut oil, palm oil, and palm kernel oil). Healthier choices that are associated with improved cholesterol levels are monounsaturated and polyunsaturated fats and include products such as nuts and seeds; fatty fish; and olive, canola, safflower, and sunflower oils.
- Choose lean protein and low-fat dairy over higher-fat alternatives. Lean protein and 1% or skim milk, yogurt, and cheese contain less fat and therefore protect your heart and vessels. Limit your red meat intake to once per week and instead choose alternatives such as the white meat portions of chicken and turkey, pork tenderloin, soy products, egg whites, and beans and legumes.
- Feature fatty fish every week. Fatty fish are high in heart-healthy polyunsaturated fats. To obtain these benefits, choose fatty fishes like salmon, herring, mackerel, trout, and sardines at least twice a week.
- Snack on nuts and seeds. Nuts and seeds – particularly walnuts, pecans, almonds, flaxseed, and sesame seeds – are also high in polyunsaturated fats and make a great heart-healthy food choice. To up your intake of protective fats, protein, and fiber, snack on a handful of unsalted nuts and seeds per day.
- Balance your diet with fruits, vegetables, and whole grains. Not only do fruits, vegetables, and whole grains pack a punch with a multitude of vitamins and minerals, but they also contain fiber which keeps you full longer and lowers cholesterol levels. Balance a diet of heart-healthy fats with a wide variety of 3-5 servings of fruits and vegetables a day. Additionally, keep at least half of your grain intake from whole grains.
- Limit sodium to 2300 mg per day. Because high blood pressure is a risk factor for heart disease, it is important to keep an eye on your sodium intake. To limit your daily sodium intake, avoid cured or processed meats that are packaged with salt; choose fresh, frozen, or no-salt-added canned vegetables; and add salt-free spices or herbs to your foods instead of using table salt.
It is important to remember that the above tips are best practiced in combination with maintaining a healthy weight, exercising regularly, abstaining from smoking, and regularly monitoring blood pressure and cholesterol levels. However, by incorporating these tips into your diet, you are already taking healthy steps to protect your heart in the month of February and beyond!
Written by UTK Dietetic Intern
