There’s lots of red colors dotting the month of February. Not only is Cupid shooting red hearts all over the place, but February is American Heart Month. According to the National Institute of Health (NIH), heart disease is a leading cause of death in the United States for both men and women. We know genetics, race, and gender can play a role in the development of heart disease, but there are preventable diet and lifestyle measures to take to keep the ticker in tip top shape!
Maintaining a heart healthy diet is as easy as adding a bowl of oatmeal to breakfast, eating a hearty {pun intended!} bowl of bean-based soup at lunch, and dining on salmon, brown rice, quinoa, or a sweet potato; and steamed greens drizzled with olive oil and lemon at dinner.
Clinical research has shown that a diet high in soluble fiber (like oats and beans/legumes) can help lower cholesterol as part of a diet low in saturated fat. Omega 3 fatty acids, found in fatty fish like salmon and tuna, nuts, and seeds are also heart protectors, so include these in your diet two to three times a week. The American Heart Association also recommends no more than 2,300 milligrams of sodium a day and an ideal limit of no more than 1500 milligrams a day, if you already have heart disease. That can be challenging, considering the average daily intake is 4000 milligrams a day. Sodium can affect blood pressure, kidney function, and increases one’s risk for a stroke or heart attack. The DASH diet is another plan designed to help control blood pressure through healthy food choices.
The Mediterranean diet has been in the news as one of the healthier and sound, evidence-based lifestyles to support healthy living. It’s not one of those passing fad trends. The diet has been around for centuries in Italy and Greece and was deemed a “poor man’s” diet; containing foods that were locally grown and readily available to people in their region. The Mediterranean diet reflects a culture’s normal pattern of eating, which is 25%-35% fat with no more than 7% to 8% of those calories coming from saturated fats (AKA, the bad fats). Today, as in the past, fruits, vegetables, olives, legumes, wine, nuts, and grains make up the basis of the diet.
Here are some of the standards in the Mediterranean diet to adopt into your lifestyle:
The diet is rich in plant sources, such as fruits, vegetables, grains, potatoes, beans, nuts, and seeds
Most foods are seasonally and locally grown (when available)
Each meal includes vegetables, fruits, and grains
Nuts (walnuts), beans, legumes (lentils, chickpeas) and seeds (sesame) are used most often
Olives and olive oil are the principal sources of fat; no margarine and little butter is used in cooking (baking is another story!)
Milk, cheese, and yogurt are eaten on a daily basis, but in moderation
Red meat is eaten twice a month
Fish (shellfish, tuna, salmon, shrimp, clams) and poultry are mostly eaten
Choose <4 eggs/week; including in baking (note, egg whites are unlimited)
Fresh fruits are eaten for desserts; otherwise some sweets are prepared with nuts and honey
Wine consumption: one glass for women, two glasses for men (always follow your physician’s advisement on alcohol).
Engage in physical activity on a daily basis
Observe portion-controlled meals
Check the Nutrition Center at NIH for more valuable information about how to make lifestyle changes.
Remember, by implementing preventive measures, you can lower your risk of developing heart disease and improve your overall health and well-being.
In good health,
Sophie
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