February is American Heart Month!

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What better time to begin focusing on a heart-healthy lifestyle!

The leading cause of death in the US is heart disease. About 30 million people in the US have heart disease that causes nearly 650,000 deaths each year. The American diet is typically high in saturated fat, salt, and sugar…The opposite of heart-healthy. Overtime, eating a lot of these kinds of foods increases cholesterol levels and the risk for developing heart disease and its complications go up. 


**It is important to note that heart attacks, strokes, high blood pressure, diabetes, etc. are not just present in obesity; they can affect ANYONE, ANY SIZE and at ANY TIME. 


So let’s talk about some tips to start taking better care of your heart and your health! 


  1. Reduce sodium intake


Too much salt can lead to high blood pressure.

Processed foods (frozen, prepackaged, and convenience foods), soup, baked goods, and condiments typically contain high levels of salt. If possible, choose canned goods with no-added salt or reduced sodium.

Ditch the salt shaker. Season food with herbs and spices or salt-free seasoning.


  1. Choose lean protein sources often


It’s perfectly fine to consume all kinds of food. All foods can fit into a healthy diet! However, whenever possible, choose skinless chicken breast, lean ground chicken or turkey, grilled meat instead of fried, lean red meat (such as 93% lean ground beef), fish, low-fat or non-fat dairy products, and whole eggs. Animal protein is high in protein and contains some vitamins and minerals. Vegetarian sources of protein are also a great option as they contain plant protein, are low in fat, and contain a variety of vitamins and minerals. Some plant proteins are beans, peas, chickpeas, lentils, tofu, nutritional yeast, oats, and edamame. 


  1. Increase your intake of omega 3 fatty acids


Fatty fish (such as salmon, tuna, or mackerel) are excellent sources of omega 3s, which are heart healthy! Other sources of omega 3s are walnuts, flaxseed, chia seeds, algae, soybeans, canola oil, and soybean oil.


  1. Prioritize hydration


Being properly hydrated reduces the strain on your heart. Think about it this way, when you are dehydrated, your blood becomes thicker. Thicker blood is harder to pump throughout the body, which causes the heart to have to work harder to ensure the entire body receives the nutrients it needs to function properly. Stay hydrated! Drink plenty of water throughout the day. If water is too bland for you, try adding fruit, water enhancers such as Mio, or flavored seltzer water. Have fun with it! The general recommendation for fluid intake is half your body weight in ounces (150 pound person needs at least 75 ounces per day) + more if you exercise.


**Talk with your doctor before beginning any exercise regimen to make sure it is safe, and before changing your diet to ensure it won’t harm your health or alter the effectiveness of any medications.


SG


https://share.upmc.com/2014/09/importance-hydration-heart/

https://www.health.harvard.edu/blog/omega-3-fatty-acids-and-the-heart-new-evidence-more-questions-2021032422213

https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.114.015176

https://www.heartfoundation.org.nz/about-us/news/blogs/how-to-choose-heart-healthy-protein-foods

https://www.cdc.gov/heartdisease/sodium.htm#:~:text=The%20body%20needs%20a%20small,for%20heart%20disease%20and%20stroke.

https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink

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