Every day heart health in February and beyond
(BPT) – It’s February again, and that means it’s American Heart Month. With all of the health information out there, it can be hard to figure out how to work heart healthy choices into your daily routine. Robyn Flipse, MS, MA, RDN says that by keeping a few simple tips in mind for foods, beverages and overall health, you can make small changes this month that will benefit your heart all year round.
A balanced healthy eating plan that is low in saturated fat and sodium and full of fruits, vegetables, beans and lentils, nuts and seeds, fish, high-fiber whole grain breads and cereals will help improve heart health. Select from this wide variety of meal options and make heart-healthy choices all day long.
Heart-healthy ways to start your day
Simple swaps like full fat dairy for lower fat milk, yogurt and cheese will help start your day on a heart-healthy note. A few more examples to kick your day off right include:
* Smoothie made with frozen fruit, fat-free milk and flax seed or wheat germ.
* Ready-to-eat high-fiber whole grain cereal or cooked oats prepared with fat-free milk, raisins or other dried fruit.
* Parfait layered with cut-up fruit, low-fat yogurt or cottage cheese and low-fat crunchy granola.
* Corn meal pancakes or whole grain waffles topped with fruit and a dollop of fat-free ricotta cheese.
* Whole wheat wrap spread with natural peanut butter or low-fat cream cheese with sliced pears or chopped peaches.
* Corn tortilla filled with black beans, salsa and shredded reduced-fat cheddar cheese.
Lunchtime meal solutions
Base your mid-day meal with vegetables, then add low-fat dairy and whole grains for a balanced plate.
* Roasted vegetable salad with turkey, fresh spinach and light vinaigrette, plus a whole wheat roll with mashed avocado.
* Easy vegetable soup made with low-sodium tomato juice, frozen mixed vegetables and canned beans, plus whole wheat crackers with low-fat cheese and spicy mustard.
* Lean beef slider with caramelized onion on potato roll, plus Napa cabbage slaw tossed in reduced-fat mayonnaise and a baked apple topped with low-fat Greek yogurt and toasted walnuts.
Eating right into the night
Choose lean proteins like chicken, fish and certain cuts of beef and flavor them with fresh or dried herbs and spices for a satisfying meal lower in fat and sodium, and healthier for your heart.
* Stir-fried sirloin steak strips and portabella mushrooms over quick-cooking brown rice, plus garlicky green beans and cucumber salad with dill for sides.
* Black bean veggie burger on multigrain bread with sliced red onion, plus side dishes of a roasted half acorn squash filled with chopped apple, honey and cinnamon, and a bulgur pilaf with broccoli.
* Sauteed shrimp and cherry tomatoes over orzo with crumbled reduced-fat feta cheese and grilled zucchini basted in olive oil, plus kiwi and strawberry slices over arugula with balsamic vinaigrette.
Sensible snacks for any time of day
Reducing calories and smart snacking can go hand in hand, just watch your portion sizes.
* Air-popped popcorn, roasted and seasoned chickpeas, melon cubes, unsalted nuts, citrus sections, dried dates or figs, steamed edamame, bowl of berries, banana chunks dipped in light yogurt, nut butter on whole grain crackers or frozen seedless grapes.
* Select portion-controlled versions of your favorites, like Coca-Cola mini cans, packs of almonds or pre-portioned desserts for a meal that won’t break the calorie bank, helping you manage your weight for better heart health.
Know your numbers
Maintaining a healthy body weight can reduce the risk for heart disease, and this requires knowing how many calories you eat each day. But aside from weight and calories, it’s important to know all the factors that contribute to heart health. Be sure to talk to your doctor about lipid levels (cholesterol and triglyceride), blood pressure, fasting glucose (blood sugar), Body Mass Index and weight circumference numbers, and discuss any changes to your routine that can improve your heart health this February and beyond.
Robyn Flipse, MS, MA, RDN is a registered dietitian and cultural anthropologist with a focus on the societal forces continually shaping eating behavior and food trends. Her 30 year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, authoring two popular diet books (The Wedding Dress Diet and Fighting the Freshman Fifteen) and numerous articles on diet and health and her high-traffic blog, TheEverydayRD. Today she is multimedia spokesperson and consultant to global food and beverage companies, including The Coca-Cola Company.