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February marks Valentine’s Day and it's also American Heart Month.
Celebrate this month, and every month, by taking extra care of your heart. Purchase some tasty, delicious and nutritious foods which keep your heart pumping healthy and strong.
Eating the right foods for your heart can decrease your risk of heart disease.
According to the Centers for Disease Control and Prevention (CDC), ʺCardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.ʺ
Foods good for your heart include lots of fruits and vegetables. For the budget conscious, choose fruits and vegetable which are in season.
According to the U.S. Department of Health and Human Service these include fruits and vegetables good for you and your heart include:
• Dried fruit
• Fresh fruits such as apples, oranges, bananas, pears, and peaches
• Frozen berries without added sugar
• Canned fruit in 100 percent juice, not syrup
• Frozen vegetables without added butter or sauces
• Leafy greens for salads
• Canned vegetables low in sodium (salt)
• Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
Also, avoid fried foods and other items with trans fat. Other items with trans fat include cookies, cakes and fatty meats.
Incorporate these types of items into your food shopping and heart healthy diet:
• Non-stick cooking spray
• Vegetable oil (canola, olive, peanut, or sesame oil)
• Margarine and spreads (soft, tub, or liquid) with no trans fats
• Light or fat-free salad dressing and mayonnaise
Eat items which are low in sodium and have no salt. Try low sodium soups, canned vegetables, lunch meats, cheese, etc.
Other heart health food tips include increasing your fiber intake. You can increase your fiber with vegetables, oatmeal, and whole grain breads/pasta.
According to Eating Well Magazine, their top 15 heart healthy foods include:
• Yogurt
• Raisins
• Whole grains
• Beans
• Salmon/fish
• Nuts (walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts)
• Dark chocolate
• Tomatoes
• Apples
• Berries
• Pomegranates
• Bananas
• Popcorn
• Green tea
• Wine/alcohol
And, the Huffington Post’s top seven recommendations for reducing heart disease include:
• Oatmeal
• Salmon
• Nuts
• Extra-virgin olive oil
• Berries
• Beans
• Broccoli
Other heart healthy foods recommendations from the U.S. Department of Health and Human Service these include:
• Lean cuts of meat and other foods with protein.
• Fat-free or low-fat milk products
• Whole-wheat or whole-grain as the first ingredient listed on the label
References:
7 Heart-Healthy Foods. The Huffington Post. Retrieved February 2, 2012, from
http://www.huffingtonpost.com/2011/12/30/heart-healthy-foods_n_1174942.html
http://www.health.com/health/gallery/0,,20553573,00.html
CDC Features - Heart Month. Centers for Disease Control and Prevention. Retrieved February 2, 2012, from http://www.cdc.gov/features/heartmonth
Heart Healthy Foods: Shopping List - healthfinder.gov - Live well. Learn how. healthfinder.gov - Your Source for Reliable Health Information. Retrieved February 2, 2012, from http://healthfinder.gov/prevention/ViewTool.aspx?toolId=2
Our Top 15 Heart-Healthy Foods | Eating Well. Healthy Recipes, Healthy Eating, Healthy Cooking | Eating Well. Retrieved February 2, 2012, from http://www.eatingwell.com/nutrition_health/heart_healthy_diet_center/top_15_heart_healthy_foods
Reviewed February 2, 2012
by Michele Blacksberg RN
Edited by Jody Smith
Add a Comment1 Comments
Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.
JamesHordy
February 7, 2012 - 4:47amThis Comment