Unsaturated fats remain liquid at room temperature. While limiting saturated fats, use oils that are high in monounsaturated and polyunsaturated fats. According to the National Heart, Lung, and Blood Institute, saturated fats should make up less than 10% of your daily diet. The solid fat in the pot after the food cools is saturated fat. Saturated fats come from animal sources and include fats include butter, cheese, and fatty meats. Limiting saturated fats is another recommendation. Read the label to find out how much sodium is in an item! The percentage per serving is part of the recommended limit consumed in a day. Avoiding processed foods such as canned soup can reduce your sodium intake. It can raise blood pressure, which may put the body at risk for heart disease and stroke. While the body needs a small amount of sodium to function properly, consuming too much can wreak havoc on your heart. Limiting sodium is a big win for your heart! Salt is the most common form of sodium we consume. All of these nutrients are important for various body functions such as carrying oxygen in the blood, forming new cells, regulating the thyroid, and maintaining a healthy immune system. In addition to dietary fiber whole grains contain nutrients such as thiamin(Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium, and selenium. The dietary fiber in whole grains can help improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity, and even type 2 diabetes, according to the American Heart Association. Look for “whole wheat” as the first ingredient in bread and pasta. Some examples of whole grains are brown rice, oats, corn, barley, wild rice, and quinoa.
While this provides a smoother texture and mild taste, processing strips away the nutrients and fiber. Whole grains differ from “refined grains” such as white flour have been processed to remove the germ and bran. Whole grains contain the entire grain, the bran, germ, and endosperm. Enjoy apples, bananas, oranges, pears, and strawberries, to name just a few. Green leafy vegetables such as collard greens, kale, and spinach, are great! Fruits contain fiber, vitamins, and minerals. The most significant benefits are gained by eating healthy foods, limiting sodium, limiting saturated fats, limiting added sugars, limiting alcohol, observing portion control, managing excess weight, exercising, managing stress, and quitting smoking.Įating healthy foods can be a delicious adventure! Foods to choose for heart health include fruits and vegetables.
Since this declaration, researchers have made significant gains in understanding how to control our heart health through diet, exercise, and lifestyle. To improve awareness about cardiovascular disease, in 1963 Congress declared February “American Heart Month”.
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