February is American Heart Month. With all the emphasis on Valentine’s Day, many people might be inclined to overlook the “shape” of their own hearts. However, heart disease remains the leading cause of death and illness in the United States.
Eating healthy for our heart and to normalize our blood pressure is imperative. Reducing sodium intake is key. By reducing or eliminating the processed foods in our diet we will greatly decrease our sodium intake. Natural foods are inherently low in sodium, but high in other nutrients that our bodies need. Our bodies utilize the small amounts of these many nutrients found naturally in food very effectively.
Some key guidelines for keeping our heart healthy:
- Choose lean meats and poultry and eat fish 2-3 times per week (especially oily fish for those Omega-3s: salmon, sardines, trout, herring)
- Choose low-fat dairy options if you eat dairy
- Eliminate foods that have partially hydrogenated fats (Trans fats)
- Cut back on high sugar beverages and sugary food items
- Use other herbs for flavor instead of salt
- Drink alcohol in moderation (1 per day for women; 2 per day for men)
- Watch those portion sizes
- Keep moving. Walking is still one of the most effective overall exercises, as is weight training, even with lower weights to improve our muscle mass vs. body fat ratio. (Check with your physician to make sure you can exercise and at what level.)
- Manage stress and find ways to relax and laugh. Studies show that laughing decreases blood pressure and helps us relax and decrease our stress levels
There’s not one foolproof technique for preventing or controlling high blood pressure and heart disease. However, a healthy eating plan that incorporates more plant-based foods is part of the solution.
