February brings to mind chocolate hearts, but what about “healthy” hearts? I ask this question because February is “American Heart Month”, which is a perfect time to begin taking steps in preventing heart disease. Heart disease is the number one cause of death in the United States. It is nondiscriminatory and doesn’t care if you are male or female; what race you are either. It can affect all of us.
Eating heart healthy may involve making some changes in the way you eat for the rest of your life. Don’t approach it as a short-term diet that you will quit someday. It is a lifestyle change. To have success with this lifestyle change, adopt what is known as the 80/20 rule. About 80% of the time you can choose lower fat meats, dairy foods, or use low fat cooking techniques, and higher fat choices about 20% of the time. This allows you to have some freedom to choose those foods you really love.
To get started on a heart healthy diet, review your current diet. Maybe you’re already following many of the recommendations and only need to make a few adjustments in choices or preparation. Home is where the heart is: keep it real, and keep it healthy with good home cooking. Cook at home so you can control how much salt, sugar and fat you add to food. You and your family can eat more fruits and vegetables and whole grains.
The key to keeping your heart healthy is eating right and exercising. Here are a few tips to follow: Eat a heart-y meal of beans and rice. Eat one-half cup of cooked white beans and you will get 3 grams of heart-healthy fiber. Choose fresh or frozen lean cuts of meat, fish and poultry. Eat from a small plate. Remove the salt shaker from the table. Keep the pepper shaker. Eat less canned and pre-packed food. They are higher in sodium than fresh foods. Start your meal with salad, a vegetable or soup. How much you eat is as important as what you eat. Enjoy your food. Eat slowly. Wait 20 minutes before getting seconds. Give your brain a chance to tell you that you are full.
Keeping your heart healthy no matter how old you are does take effort and change in your everyday habits. This includes eating a heart-healthy diet and increasing activity level.
This article is written by Markaye Russell, Area Nutrition Agent, Ouachita and Union Parishes. This article is referenced by Smart Choices, Pub. 2966, by the LSU AgCenter. Carla Haley-Hadley, County Extension Agent, FCS, University of Arkansas Cooperative Extension Service and North Caroline Cooperative Extension Service.
