The season of love.
And what better way to show love to yourself than supporting your heart. <3
A heart-healthy lifestyle trumps the pharmacy chocolates as a gift to yourself this February, and can be instrumental in helping to prevent cardiovascular diseases. (Though if you must, may we recommend Hu Chocolate?)
Lifestyle changes can help nip heart-harming trends (high blood pressure, high cholesterol, high triglycerides) in the bud before they cause serious damage.
Below, Physio Logic’s Clinical Nutritionist, Michelle Miller, MSACN; and Nutritional Educator & Registered Dietitian, Rachel Naar, RD, share 3 heart healthy tips to strengthen your ticker. You’ll LOVE how you feel, and your heart will thank you.
1. Limit the BAD fats.
- Trans fats are by far the worst! These are found in stick margarine, shortening, fried foods, and packaged foods made with hydrogenated oils. Avoid these at all costs.
- Foods high in saturated fats such as fatty meat, poultry skin, bacon, sausage, whole milk, cream, and butter should be limited.
- Instead, utilize plant based oils for cooking. These are high in monounsaturated and polyunsaturated fats which can help reduce heart disease.
- Note: Spend a little extra on high quality olive oil. You get what you pay for.
- We love Primal Kitchen’s Avocado Oil.
2. Eat more omega-3’s.
- Great choices include salmon, tuna, and mackerel.
- Aim to eat fish twice a week.
- Again, you get what you pay for with quality cold water fish. Spend a little extra to make it worth your while.
- If you’re vegan or vegetarian or want a non animal way to include omega-3, consider walnuts, cashews, and flaxseed.
- Did someone say Vegan Bean and Walnut Tacos?
- We also love algae omega supplements like this one.
3. Fiber is your friend.
- Fruits, vegetables, whole grains, and dried beans are great sources of fiber.
- Aim to include fruits and vegetables in most meals and snacks.
- Opt for Overnight Oats.
- Plan to eat more plant-based meals utilizing beans for protein.
Looking for other ways to feed a healthy heart? Our nutrition team is always here to help. If you’d like to create your own personalized nutrition plan, start by filling out the form below.
