Food for a
Healthy Heart

Be Smart About Your Heart

Eating for heart health can be tough. You can study the label on the food you buy and stay up-to-date on the latest studies and still not be certain if you’re eating right. The research required to design a diet for a healthy heart on your own can be stressful enough. And, thinking about the possible alternative of all-too-common issues like heart disease, high cholesterol and high blood pressure makes it even more nerve-racking.

To lend you a healthy hand, we put together these valuable tips and great-tasting recipes to make it easier for you to show your heart some love.

How to Find the Best Foods for Heart Health

• Be mindful of portion sizes, and always check Nutrition Facts Panels for saturated fat and sodium content.
• Choose lean sources of meat and poultry, removing the skin and visible fat whenever possible.
• Swap sources of “unhealthy fats” for sources of unsaturated fat. Foods like avocados, nuts, and seeds provide “good for you” unsaturated fats but are also sources of other beneficial nutrients.
• Choose low-fat dairy products.
• Replace refined grains like white bread and pasta with whole grain alternatives.
• Rather than picking up the salt shaker, flavor food with fruit juice, herbs, and spices.

Healthy Recipes for the Heart

In addition to meeting the thresholds for Dietitian Pick recipes, which are analyzed and selected based on the calorie, saturated fat, sodium, and sugar content per serving, healthy heart recipes are created with very limited amounts of saturated fat and sodium. The ratio of fiber to total carbohydrates is also considered when evaluating a heart-friendly recipe. When used in conjunction with the advice of a healthcare professional, our recipes can be a helpful tool to accommodate your lifestyle!

Make these recipes to be smart about your heart.

Kids Heart Health Tips

It’s never too early to start taking care of your heart. Problems like obesity, high blood pressure and high cholesterol have skyrocketed among children in recent years, too. It’s a concerning trend, but one that can be reversed by following a few simple pieces of advice.

Be Active
The American Heart Association® recommends all children two years of age or older engage in at least 60 minutes of moderate to vigorous physical activity each day. Luckily there are a lot fo fun ways to hit that mark: you could join a community sports league, go for after-dinner bike rides as a family, or turn a walk in the park into a nature scavenger hunt.

Eat Well
The cornerstone of a healthful lifestyle is eating well. Give your family the fuel they need to succeed by making small changes to eating habits. Switch to whole grains, add more veggies, limit sodium and sugar, and opt for lean sources of protein. You can even make nutritious snacks exciting by arranging a colorful fruit bowl on the counter and stocking up on nutritious treats such as plain yogurt naturally sweetened with fruit, or whole grain granola bars.

Reduce Screen Time
The time spent in front of a TV, video game console, computer, or cell phone often contributes to a sedentary lifestyle and can lead to excessive, mindless snacking. For a healthful lifestyle, aim for no more than 1-2 hours of screen time per day. Considering that the average eight-year old spends eight hours per day using various forms of media, it might be necessary to slowly transition to less screen time by scheduling free time for physical activity throughout the week.

Sources:

1. Childhood Obesity Facts. Centers for Disease Control and Prevention website. https://www.cdc.gov/healthyschools/obesity/facts.htm. Updated August 27, 2015. Accessed August 10, 2016.
2. The AHA’s Recommendations for Physical Activity in Children. American Heart Association website. http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/ActivitiesforKids/The-AHAs-Recommendations-for-Physical-Activity-in-Children_UCM_304053_Article.jsp#.V633G00rJD8. Updated July 21, 2016. Accessed August 12, 2016.
3. Limit Screen Time and Get Your Kids (and the Whole Family) Moving. American Heart Association website. http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/HowtoMakeaHealthyHome/Limit-Screen-Time-and-Get-Your-Kids-and-the-Whole-Family-Moving_UCM_303813_Article.jsp#.V639fk0rJD9. Updated November 4, 2015. Accessed August 12, 2016.