American Heart Month: Remember to Love Your Heart

The month of February celebrates two kinds of hearts: the familiar symbol dating back to the Middle Ages and the beating cardiac muscle in your chest. If you think of Valentine's Day as a reminder to express your love for the good people in your life, you might think of American Heart Month as a reminder to love that cardiac muscle!

Heart disease is the cause of 1 in 4 deaths each year and is the leading cause of death for men and women in the United States. The good news is that a balanced diet full of heart-healthy foods can help to lower your risk of heart disease. Your co-op offers a wide variety of heart-healthy foods so you can find foods to match your tastes and preferences. Here's what to include and what to avoid to give your heart the nutritional support it needs:

Heart Healthy Foods

Fruits and vegetables are best when consumed fresh and whole and should make up the majority of each meal. When fresh produce is not available, be sure to choose minimally processed foods like low sodium canned or frozen vegetables and fruits packed in juice or water. Fruits and vegetables are a good source of vitamins and minerals, low in calories, and rich in fiber which can help lower LDL or “bad” cholesterol.

Whole grains are a good source of fiber and other nutrients. Choose whole-wheat breads and pastas, and experiment with other whole grains like brown rice, barley, millet, and quinoa.

Nuts and seeds are good sources of fiber, protein, and healthy fats. Snacking on nuts like almonds, adding sunflower seeds to your salads, or making chia seed pudding are easy ways to add nuts and seeds to your diet.

Healthy fats are monounsaturated like the fats in canola or olive oil or polyunsaturated fats high in omega-3s like those found in fish, avocados, nuts, and seeds.

Herbs and spices add a lot of flavor to foods and can be used to reduce the amount of salt used in a dish.

Low-fat proteins include lean meat, poultry, fish, eggs, flaxseed, walnuts, tofu and soybeans, beans, peas, and lentils. Sticking with low-fat proteins can help to limit the amount of “bad” saturated fats in your diet.

Potassium rich foods help maintain healthy blood pressure. Incorporate avocados, bananas, tomatoes, raisins, and potatoes into your meals to make sure you are getting enough potassium.

Foods to Limit

Red meat consumption should be limited and portions of lean cuts of meat should be kept small. Avoid processed meats.

Unhealthy fats include saturated fats from butter, meat, and dairy products and trans fats typically found in processed foods. Limited consumption of unhealthy fats helps to reduce cholesterol and lower the risk of heart attack and stroke.

Sodium consumed in excess can contribute to high blood pressure. Avoid processed foods which tend to be high in sodium and choose condiments carefully, selecting reduced or low sodium options when available.