February is the month when the focus turns to the heart. Heart disease continues to be the most significant health threat to Americans. It is still the leading cause of death worldwide, according to the American Heart Association’s Heart Disease and Stroke Statistics – 2021 Update. It’s so important to eat right for your heart. Even if you don’t have a cardiovascular health concern, sticking to a heart-healthy diet is important since it can reduce future heart disease risk.

Fill your day with heart-healthy meals. Eating foods that are good for your heart doesn’t have to be a punishment!

To get the most benefit for your heart, choose more fruits, vegetables, lean protein, whole grains, and low-fat dairy. You should eat less food with added sugar, high sodium, and unhealthy fats. Here are some tips on how to make your diet more heart-friendly.

Choose and eat these foods most of the time:

Fruits and vegetables: At least half of your plate should be comprised of fruits and vegetables.

Lean protein: The USDA defines a lean protein source as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. Some healthy sources of lean protein include lean meats, skinless poultry, seafood, beans, eggs, legumes, peas, tempeh, and tofu.

Whole grains: At least half of your grains should be whole grains. Examples of whole grains include brown rice, buckwheat, bulgur, millet, oatmeal, sorghum, wild rice, whole barley, whole oats, whole rye, whole wheat, and whole-grain corn.

Low-fat or fat-free dairy: These include milk, calcium-fortified soy drinks, cheese, yogurt, and other milk products.

Healthy fats: When eaten in moderation, monounsaturated and polyunsaturated fats are considered heart-healthy. Sources of these fats include avocados, fatty fish, flaxseed, olive oil, olives, nut butter, nuts, and some seeds.

Food you should limit or avoid:

Saturated fat: Less than 10 percent of your daily caloric intake should be from saturated fats. Saturated fats are mainly found in tropical oils, dairy, and red meat. Saturated fats are found in fried food, fast food, and snack foods.

Trans fat: Limit trans fats often found in foods such as doughnuts, cakes, cookies, crackers, muffins, pastries, pies, and french fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts Label on food packaging to see if trans fats are listed. Avoiding foods with “partially hydrogenated” oil in the ingredients, even if it claims to be “trans fat-free.”

Cholesterol: Many animal products are high in cholesterol.  Foods high in cholesterol include egg yolks, fatty meat (bacon, sausages, hot dogs), whole milk, cheese, ice cream, shrimp, crab, and lobster. While most of these foods should be eaten in moderation, studies show that eating one egg per day doesn’t increase the risk of heart disease in healthy individuals. Limit daily cholesterol intake to 300 milligrams or less. Foods with 20% or more of the “Daily Value” of cholesterol on a Nutrition Facts label are high in cholesterol.

Sodium: Salt (sodium chloride) is a crystal-like compound that is abundant in nature. Sodium is a mineral and one of the chemical elements found in salt. The largest source of dietary sodium comes from sodium chloride or table salt. The recommended maximum sodium intake is 2,300 milligrams a day (1 teaspoon), but those with health conditions like hypertension or cardiovascular disease should consume no more than 1,500. Check the Nutrition Facts label for sodium. Foods with 20% or more of the “Daily Value” of sodium are high in sodium.

Added sugar: Fruit and dairy products contain naturally-occurring sugars. Limit foods that contain added sugars. Check the Nutrition Facts label for added sugars and limit how much food you eat with added sugars. Look for ingredients such as caramel, corn syrup, dextrose, honey, maltose, molasses, syrup, and sucrose, which are another name for “sugar.”

Most packaged foods feature a Nutrition Facts label. This has the information you need to determine the calories, saturated fat, trans fat, cholesterol, sodium, and added sugars found in each serving. It also has carbohydrates, dietary fiber, protein, and specific vitamins and minerals listed. Pay attention to the serving size as well to help you gauge your portions.

Changing your eating habits doesn’t have to be drastic to be effective. It’s all about taking small steps and incorporating changes gradually into your lifestyle and daily living. Adopting a heart-healthy diet is an essential step to reducing your risk for coronary artery disease, the most common type of heart disease and the leading cause of death in the United States in both men and women.

Sources:

• www.americanheart.org; www.eatright.org; www.myplate.gov/myplate-plan