American Heart Month

Blog post written by Taylor Bartosiewicz, IUPUI Dietetic Intern 2019

Image from parkcrescenthealth.blog

Did you know your heart beats about 115,200 times each day? Your heart works hard for you, so it’s important to take care of your heart. February is a great time to learn more about eating smart for your heart because it is American Heart Month! 

According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. You can’t change some risk factors for heart disease, like age and family history. However, the good news is that as much as 80% of the risk for heart disease can be prevented with diet and lifestyle behaviors.​

​Foods to Choose Often for Heart Health​

• Eat foods rich in omega-3 fatty acids, such as nuts, nut butter, seeds, and olive oil. More great sources include both fresh and canned fatty fish like salmon, tuna and sardines. Omega-3 fatty acids can help increase HDL, the good cholesterol.  
• Fruits and vegetables are a great source of vitamins, fiber and other nutrients. Fresh, canned, and frozen are all good options. 
• Whole grains, like whole wheat bread, brown rice and oatmeal contain B vitamins and fiber, which can improve cholesterol levels. ​
• Potassium is found in beans, potatoes, leafy greens, and yogurt. It helps control blood pressure. ​

Image from everydayhealth.com

Foods to Limit for Heart Health​

• Limit sodium to less than 2,300 mg/day. Use herbs and seasonings to flavor recipes and read the label to choose foods that are lower in sodium. 

• Limit saturated fat and trans-fat because these raise LDL (“bad”) cholesterol. Choose lean protein like chicken, turkey, lean pork loin, eggs, and beans and low-fat dairy like yogurt, cheese, and milk.  
• Limit added sugars, which are most often found in sugar sweetened drinks and desserts. Too much sugar can lead to weight gain, which is hard on your heart. 

Image from health.gov

​Other Heart Health Tips​

Regular physical activity also has multiple heart health benefits. According to the American Heart Association, exercising for 30 minutes most days of the week can reduce blood pressure, help your heart work more efficiently, manage stress, and maintain a healthy weight.

Knowing your numbers can also help you take charge of your heart health. Visit your doctor at least once a year to check your cholesterol, blood pressure, and blood sugar levels.

​What can you do to support heart health today?
​

Image from riverwoodhealthcare.org

Sources

• https://www.cdc.gov/features/heartmonth/index.html
• https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502 
• https://www.webmd.com/a-to-z-guides/prevention-15/heart-healthy/understanding-heart-attack-prevention
• https://www.goredforwomen.org/en/healthy-living 
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart