Eating a Heart Healthy Diet

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

Heart disease is the number one cause of death in Americans. Today’s busy lifestyles can be hard on the heart. The combination of stress, unhealthy diet and sedentary lifestyle can put you at risk for heart disease. February is American Heart Month and what better way to celebrate then by changing your lifestyle today.

Here are some of the steps you can take to gain control over the risks for heart disease and improve your heart health.

Decrease total fat intake, especially saturated and trans fat
Saturated fats are mainly animal fats. They tend to increase blood cholesterol. They are found in meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks. Easy ways to decrease saturated fat in your diet are to choose leaner cuts of meat and trim as much visible fat as possible before cooking. Bake, broil, or grill meats instead of frying and switch to reduced fat or fat free milk and cheeses. Trans fat also can raise cholesterol levels. These fats are present in most fast foods, snack items and baked goods such as French fries, pastries, chips and crackers. To know if a food has trans fat, look for the phrase “partially hydrogenated oil” in the ingredient list.

Shake the salt habit
A high salt intake can contribute to high blood pressure, a risk for cardiovascular disease. The American Heart Association recommends that healthy adults eat less than 2,300 mg of sodium a day (about a teaspoon). Start off by not adding salt to food at the table. Avoid food where large amounts of salt have been added. This includes frozen dinners, lunch meats, pickles, potato chips, processed cheese, and most canned products such as soup, vegetables, and pasta sauces. Flavoring foods with spices and herbs is a great way to cut back on sodium when cooking without sacrificing taste. For example, use chili peppers, cilantro, or garlic for hot or spicy foods. Remember to always check your ingredients because spices such as garlic salt or onion salt still contain sodium.

Eat more fruits and vegetables
Fruits and vegetables contribute a large portion of vitamins and minerals to your diet, which are important for staying healthy and preventing disease. Fruits and vegetables are naturally low in fat and calories and high in fiber and other nutrients that are important for weight management and overall health in general. No one fruit or vegetable is the best. The healthiest diet consists of a wide variety of different fruits and vegetables to get the best mix of health promoting nutrients.

Select whole grains
Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. There are many quick and easy ways to boost the amount of whole grains you eat. Try switching over from white to whole-wheat bread or start your day off with some oatmeal or whole grain breakfast cereal. Make sure it’s labeled as 100% whole wheat or that whole grain is the main ingredient listed.

Get Moving!
Regular physical activity reduces your risk of heart disease and stoke. If you have been inactive or have medical problems, make sure you check with your doctor before starting an exercise regime. Try to accumulate 30 minutes of activity most days of the week. Remember that there are plenty of ways to add steps to your everyday routine. For example, take the stairs instead of the elevator or walk/bike instead of riding in the car when doing errands.

For more information on improving your heart health, visit our Online Heart Center.