Heart disease is the leading cause of death in the US, and many people don’t know they have it! February is American Heart Month, and following a heart healthy diet can help manage or prevent heart disease. Here are 3 things you can do today:
- Go lean with protein-Choosing lean meat will lower the amount of saturated fat being consumed. Aim for at least 90% lean for ground beef and choose leaner cuts, like sirloin or chuck roast. Other lean protein sources include fish, chicken, turkey, eggs, and plants sources, like nuts and seeds.
- Lower your sodium intake-To help lower sodium intake, look for lower sodium items and words like “no salt added,” “reduced sodium,” or “sodium free” on canned and packaged foods. If you cannot find lower sodium canned items, you can rinse them under running water to help wash some of the salt away. When cooking food at home, try to use more herbs and spices instead of salt.
- Switch to unsaturated fats- Try to limit saturated fats, which are solid at room temperature, like coconut oil, shortening, and lard. Fish, avocados, olives, nuts, and seeds are good sources of unsaturated fats.
This week, give your pantry a heart-healthy makeover and stock up on olive oil, herbs and spices, and snacks like nuts and dark chocolate.
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, Nutrition and Wellness Educator for University of Illinois Extension.
