Heart Healthy
By Kathryn Szklany, MA

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Did you know that the number one killer of women is heart disease? February is National Heart Awareness month, and February 3 is National Wear Red Day. This month I will be focusing on nutrition tips for a healthy heart and heart healthy recipes.

Heart disease is also known as cardiovascular disease and is used to describe problems related to plaque buildup in the walls of arteries. This build up of plaque may lead to the narrowing of arteries which makes it more difficult for blood to flow through causing hypertension and creates a risk for a heart attack or stroke. Heart disease also includes problems such as heart failure, arrhythmia, and heart valve problem.  Although nutrition and lifestyle changes may not cure heart disease they can help improve heart health. Here are some basic tips nutrition tips to help improve your heart health.

These recommendations are from the DASH diet (Dietary Approaches to Stop Hypertension. Research has shown that following the DASH diet may help you lower your blood pressure, protect against osteoporosis, cancer, heart disease, stroke and diabetes. Remember to always consult your primary care physician before starting any sort of diet plan.

1. Cut the salt- Try following a low sodium diet (between 2300mg-1500mg/day).  To put that in perspective ½ tsp of salt contains 1200mg of sodium and 1 tsp of salt contains 2300mg of sodium.  Sodium is known for increasing a person’s blood pressure which increases their risk for heart disease.

2. Healthy balances of fats- A low saturated fat, low cholesterol diet, and low total fat diet will help decrease your risk of heart disease, diabetes, and obesity. Remember your body needs fat to absorb the fat soluble vitamins (A, D, E, and K), but try to consume more of the ‘good fats’ and less of the ‘bad fats’.  Saturated fat and Tran’s fats are the ‘bad fats’ as they are known to raise blood cholesterol and increase a person’s risk of coronary artery disease. Try to limit your total intake of saturated and trans fat by limiting your intake of fatty meats, butter, cheese, whole milk , eggs, processed foods, fried foods, and baked goods.

The ‘good fats’, omega 3 fatty acids, monounsaturated and polyunsaturated fats are known to decrease a person’s risk of heart disease. Examples of these fats include olive oil, safflower oil, peanut oil, avocados, and corn oil. Try consuming foods rich in omega 3 fatty acids such as salmon, ground flax seed, and walnuts.

Cholesterol is not fat, but it is a waxy fat-like substance. The body needs cholesterol to build cells and for certain hormones. The body makes enough cholesterol that you do not need to consume any extra.  A diet high in cholesterol can increase your risk for heart disease and stroke. Foods high in cholesterol include eggs and fatty meats. Try eating only the egg white and purchasing meat at least 90% lean.

3. Eat your fruits and veggies- Aim for 4 to 5 servings  a day of vegetables (a serving is ½ cup chopped vegetables or 1 cup of leafy greens) and 4 to 5 servings of fruits ( a serving is 1 medium piece of fruit or 1/2cup of chopped fruit) per day. Fruits and vegetables are packed with fiber, vitamins and minerals and are low in fat.

4. Dairy- Aim to consume 2 to 3 servings per day ( a serving is 1 cup skim milk or 1% milk, 1 cup yogurt, or  1.5oz of cheese) of low fat dairy. Low fat dairy is packed with calcium and vitamin D to help fight disease and promote bone health.

5. Lean Meat & Poultry- Packed with B-vitamins, iron, and zinc aim for 6 or fewer servings per week. A serving of meat is 1oz lean meat or seafood; remember to take the skin off the meat. Try broiling, roasting, or baking meat instead of frying.

6. Nuts, Seeds, & Legumes- Grab a handful of nuts and seeds as a snack, aim for 4 to 5 servings per week (a serving is 1/3 cup of nuts, 2 Tbsp of seeds, or ½ cup of cooked beans. Almonds, sunflower seeds, kidney beans, peas, and lentils are a great source of fiber and phytochemicals which help protect against some cancers and heart disease.

Look back on Sunday for the heart healthy recipe of the week

References
1. http://www.mayoclinic.com/health/dash-diet/HI00047
2. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp
3. Academy of Nutrition and Dietetics. Evidence Analysis Library.  http://www.adaevidencelibrary.com/topic.cfm?cat=3249