Foundation of a Heart-Heathy Diet

February is Heart Health Month. Heart disease is the cause of 1 in 3 deaths in the United States, and more than 800,000 people die of cardiovascular disease ever year.  
So, what is heart disease, and what can we do about it? Heart disease is often a term used to describe all diseases that affect the heart, including coronary heart disease, stroke, heart failure, and peripheral artery disease. Hyperlipidemia (high cholesterol and high triglycerides) and hypertension (high blood pressure) contribute to the development of heart disease.  

To reduce your risk of heart disease, it is recommended you follow a heart-healthy diet, exercise, manage stress, do not smoke, and talk to your doctor about your blood pressure, cholesterol, and blood glucose levels.  

Many people would benefit from following a heart-healthy diet, not just those suffering or at risk for heart disease. A heart-healthy diet includes fruits, vegetables, beans, lean protein, fish, and heart-healthy fats. Saturated fat, sodium, and added sugars should be limited.  

The following foods are the daily foundation of a heart-healthy eating plan: 

• 4 to 5 servings or more of vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, asparagus, brussels sprouts, green beans, and carrots.  
• 4 to 5 servings of fruit such as berries, apples, bananas, peaches, oranges, pears, grapes, and plums. A serving of fruit is ½ cup cooked or 1 cup raw.  
• 6 to 8 servings of whole grains such as plain oatmeal, brown rice, quinoa, and whole-grain bread or tortillas. A serving of grains is 1 slice of bread or ½ cup cooked rice, pasta, or cereal. 
• 2 to 3 servings of heart-healthy fats and oils like olive, safflower, and flaxseed oils (not coconut or palm oil), walnuts, almonds, pine nuts, hemp, flax, chia, sesame, sunflower, and pumpkin seeds. Heart-healthy fats can also be found in salmon, trout, avocado, and tofu. A serving of fats and oils is 1 tablespoon oil or spread, 1 oz nuts, seeds, or fish 
• 6 or less servings of meat, poultry, eggs, and fish. Choose lean meats such as 95% lean ground beef and turkey, beef sirloin, pork tenderloin, skinless chicken and turkey, and fish that are high in omega-3 fatty acids (salmon, tuna, and trout). A serving of meat, poultry, fish, and eggs is 1 oz or 1 egg.  
• 4 to 5 servings of plant-based protein foods, such as nuts, seeds, legumes, beans, tofu, and peas. A serving of plant-based protein foods is 1 oz nuts or seeds, ¼ cup beans or legumes, or 1 oz tofu.  

Limit your intake of fried foods and saturated fats like processed meats, full-fat dairy, tropical oils, and cream sauces. Keep salt use to a minimum by preparing your own food and checking the sodium content of purchased foods.  

This veggie chili dish includes many of the elements of a heart-healthy diet – beans, vegetables, and olive oil. We made this chili dish in our November cooking class, and it is kid approved!

Source: https://www.nhlbi.nih.gov/