Matters of the Heart

Posted by:
Kara Ryan, Department of Public Health 

 

Kara is a Nutrition Education Specialist at DPH.

It is hard to ignore hearts and love in February!  With Valentine’s Day on our minds, it is a good time to think about how we are taking care of our hearts and the hearts of those we love.  Heart disease is the number one killer in the United States.  It appears we forget about our hearts on most days of the year. 

While we can’t do much about our genes, there are many things we can do to protect our hearts.  We can exercise to help keep blood flowing through our bodies.  We can control how we handle the daily stress of life, which can keep our blood pressure down.  And we can make food choices that are good for our hearts. 

When it comes to choosing heart healthy foods, there are many options out there.  A heart healthy diet is low in saturated fat, cholesterol and sodium, and high in fiber.  This means that the bulk of the foods we eat should come from grains, especially whole grains, as well as fruits and vegetables.  If you aren’t used to eating these foods, now is a good time to start adding them slowly to your family’s table.  By making small changes in how your family eats, it is more likely to be a change that lasts for life.

There are many foods that can be seen as healthy for your heart.  But there are some foods that give you a lot more of the good stuff than others.  Why not try adding one or more of these powerful foods to your family meals this week?

Oatmeal—oats have the magical power to lower LDL cholesterol, otherwise known as bad cholesterol.  They’re a good fiber choice that can help keep your arteries clear.  Oatmeal makes a great morning meal.  Try adding some other good stuff to it such as walnuts, raisins and skim milk for an extra boost. 

Salmon—this fish is rich in omega-3 fatty acids and low in saturated fats.  There are a lot of good things omega-3s do for our heart, such as keeping down the fat levels in our blood and lowering our blood pressure.  If salmon isn’t your thing, other fishes such as tuna, trout, herring, sardines and mackerel are all good sources of this fatty acid.  Still not seeing a food that has appeal?  Try a handful of walnuts or almonds as a snack.  Or throw some flaxseed into your favorite dishes—they’ve got those omega-3’s too.  Just keep in mind to watch portion sizes as these options carry a lot of fat which can lead to weight gain.

Beans, beans—the magical fruit.  Studies suggest beans can lower total cholesterol and LDL cholesterol.  For an extra boost, eat darker beans such as kidney and black beans which contain antioxidants that have heart saving benefits.

Whole Grains—in one word, fiber!  Whole grains come in many forms—you can find it in high fiber cereals, whole wheat bread or tortillas, bulgur, brown rice and barley, just to name a few.  The list is endless.  To change it up a bit, try different kinds of whole grains each week or add whole grains to foods you already eat.  For example, if you are making chili, add some bulgur to it.  Most likely your family won’t even know it is there.  

Blueberries—this fruit has been in the news a lot lately and for good reason.  Blueberries have antioxidants that help prevent disease.  They also carry a lot of fiber and vitamin C—all good for the heart.  Try adding blueberries to just about anything such as cereal, yogurt, and a low-fat granola.

Some other heart healthy foods you’ll want to make sure you eat are spinach, apples, broccoli, and sweet potatoes.  Your best bet: listen to mom and eat your fruits and vegetables.  By following this simple advice, from someone close to your heart, you are on the road to protecting your heart and the heart of those you love.

Do you have any heart healthy food tips?  We’d “love” to hear from you!

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Comments

[affordable web design]

we all know that if its come to heart problems or failures, we always found ourselves scared. so i can say that this article is great, the information about heart above is very helpful. we have to take care or our heart and ourselves. thank you so much for posting it!!

[Dog Fashion]

This article is great! It's really informative and helpful because nowadays, we should really take care of ourselves especially our heart, so that in the end we're not going to have any health problems. Furthermore, those healthy foods mentioned in the article are really nice suggestions because not only it tastes good but it's also good for the body. Thank you so much for sharing this!

[Carol]

Great list! I have to say oatmeal's a favorite for me. I call it my healthy fast food because it's a breeze to prepare and very good for the health.

[Terri Mendoza]

The salmon recipe sounds delicious! If you keep the dressing to a serving, it isn't bad at all. Just measure it out when you are mixing it all up. Newman's has a lighter line called "Lighten Up" too that has half the calories and about half the fat as the regular dressings. There is a "Lighten Up Roasted Garlic Balsamic Vinaigrette" that looks yummy!

[BillyJack45]

My wife makes a great veggie side dish when we have salmon for dinner. It's pretty simple:

-- cut up bite size pieces of yellow squash, zucchini and red pepper

-- place in a backing dish lined with tin foil

-- drizzle with Newman's Own Balsamic Vinegar dressing

-- Cover with tin foil and bake at 400 degrees for 30-40 mins

Question: This is delicious, but is it still healthy with the dressing? I feel like that makes the dish....

[Terri Mendoza]

Jim, you are right, blueberries can be expensive this time of year. But sometimes they are on sale, so keep your eyes open! Frozen is always a great, less expensive option. Throw them in yogurt, put them in pancakes, make a fruit smoothie with them.

[Jim Farmington]

You say blueberrys. Aren't they expensive - not if you buy them frozen.

[Sarah Bourne]

Instead of butter, we use an olive oil-based vinaigrette dressing on cooked veggies. Delicious, fewer calories, and a much better cholesterol profile!

[Kathryn]

Thanks for the info. I think you gave some great tips. I love whole grains! I would like to share my heart healthy tip of using herbs and spices instead of salt. Reduced sodium foods are a must in my home.