Did you know that February is American Heart Month?  According to the Center of Disease Control heart disease doesn’t just happen to the older population it also affects those who are much younger. People, who are obese, have diabetes and or high blood pressure are especially prone to cardiovascular disease. These are three of the top contributors to heart disease. The CDC statistics reveal half of all Americans have one of these conditions. Fortunately, what you choose to eat can make a big difference.

So what can you do nutritionally that will help prevent heart disease?

Whether you have a heart condition or one of the above conditions eating healthy is the first step. Choosing fresh foods that are unprocessed rather then prepackaged is one way you can take control over what you eat.  Think about including more greens and a colorful plate of vegetables and salad, lean proteins, healthy fats and high fiber. When preparing meals try to incorporate the following:

High Fiber:  Most Americans only get one third of the required daily amount of fiber due to the high intake of processed foods. Fiber can be found in plant-based foods such as vegetables, whole grains, nuts, seeds, legumes and fruits. 

There are two types of dietary fiber, insoluble and soluble and each have their own benefits. Insoluble fiber can be found in whole grains and vegetables. This fiber helps food “move along” in the digestive tract. It helps with motility.

Soluble fiber likes nuts, seeds, vegetables, bran beans slow down digestion but it also slows down the release of glucose from food and prevents spikes in our blood sugar. Soluble fiber is responsible for helping toxins and cholesterol get released from the body. Overall, fiber has several benefits and its recommended that 5 grams of fiber should be consumed with each meal.

Low or No Simple Sugars: Reduce or abstain from added sugars. Sugar leads to weight gain but can also contribute to imbalance of blood sugar and sugar cravings. Studies have shown that refined sugar has been linked to cardiovascular risk factors including elevated blood fats and low HDL (good cholesterol). You can find refined sugars in soda, sports drinks, coffee drinks and flavored milks.  It is important to read labels and look for added sugars.  I find that many of the granola bars and so-called protein bars are loaded with added sugars. If you have a sweet tooth choose berries or no added sugar applesauce.

Quality Fats: Most people think fat is bad for you, which had a direct effect on the increased consumption low fat items. The problem is food manufacturers substitute fat with refined sugar in processed foods. This added sugar ends up increasing blood fats more then the dietary fats.  Replace saturated fats with unsaturated fats such as olive oil, avocados and walnuts. Small amounts of butter and coconut oil are acceptable even though they are saturated fats. Too much saturated fat from animal sources and omega 6 from corn oil and soybean oil have inflammatory effects.  Its more advantageous to consume and increased amount of Omega 3’s from fish, nuts and seeds, which have a positive effect on heart health. Bottom line is at you should consume a balance of high quality oils and fats and increase omega 3’s and lower omega 6’s.

Proteins:Choose oily fish like sardines, salmon, anchovies and mackerel known for their anti-inflammatory properties and low mercury levels. If consuming animal protein look for lean cuts and if your budget allows it – purchase grass fed grass-finished beef.  Don’t forget if you are vegetarian beans are a great source of protein. If you are interested in getting meat delivered check out Walden Local Meats. (full disclosure – I do not work for or get paid by Walden Farms)

Regular eating times:Each meal you consume should provide at least 4 hours of energy before needing to eat again. A meal that is balanced with protein and health fats will result in feeling full and satisfied. In addition it will help blood sugar levels and cravings. You will be less likely to crave “junk food” and snacks that are higher in sugar.  Lastly, I am a big fan of family dinnertime for a number of reasons and heart health is one of them.  Studies have proven that people who eat together are more relaxed and enjoy their food intake.