It's All About Nutrition!

February is National Heart Month

Remind yourself, your loved ones, and friends to be good to your heart. Quite often people forget about taking care of themselves especially when it comes to protecting their hearts. Keeping your heart healthy lowers your risk for heart disease so it is important to eat the right foods and stay physically active.

Follow these healthy heart tips from the American Dietetic Association:

1. Lose a few extra pounds so your heart doesn’t have to work so hard.

2. Watch the fats you eat…limit saturated fat and cholesterol by choosing lean meats, poultry without skin and low-fat or fat-free milk products. Choose foods with little or no trans fat.

3. Cut out the sodium by looking for food products with reduced-salt and no-added salt and use less salt to the foods you eat.

4. Eat a variety of colorful fruits and vegetables — they provide vitamins, minerals and fiber which are good for your heart.

5. Eat whole-grain foods such as whole-wheat bread and pasta, whole-grain cereals, and brown rice. Aim for at least three ounces per day.

6. Eat fish containing omega-3 fatty acids such as salmon, trout, herring, and tuna at least twice per week.

7. Snack on nuts such as almonds and walnuts…be sure to eat in moderation.

8. Choose fiber-rich foods such as oatmeal, barley, fruits, vegetables, and beans.

9. Be a label reader…use the Nutrition Facts panel as a guide to determine your intake of calories, fat, fiber, cholesterol, sodium, sugar, and other nutrients.

10. Move your body…engage in moderate physical activity for at least 30 minutes every day. Exercise in 10-minute intervals if pressed for time. Perform activities such as walking, running, biking, dancing, swimming, hiking, playing tennis, gardening.

In keeping with National Heart Month, celebrate Valentine’s Day with your significant other by enjoying a heart healthy dinner.

Try wild salmon with brown rice, green beans, and a side salad. For dessert…try strawberries with low-fat vanilla yogurt and of course…a piece of chocolate!

Being a return visitor it would be helpful if you would leave a thoughtful comment below...Thanks, Jeanne