Eat Your Way to a Healthy Heart

February is the National Heart Month. Celebrate with a trip to your favorite grocery store, where you’ll find plenty of foods that can help prevent heart disease.

A healthy heart is the result of among other factors, good genes, the right food choices and plenty of physical activity. While you can’t do much about your genes, regular physical activity and making the right food choices are lifestyle behaviors you can control.

Physical activity offers many rewards — from heart health to strong bones and stress relief. Regular, moderate activity helps keep your blood cholesterol levels normal. It helps lower blood pressure, helps your body control stress and helps control body weight as you burn calories. More vigorous exercise gives your heart muscle a workout, too, which ultimately helps your whole cardiovascular system work more efficiently.

When it comes to heart-healthy eating:

  • Eat recommended amounts of fruits and vegetables. They are high in vitamins, minerals and fiber — and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and reduce your risk for cardiovascular disease by lowering your blood pressure. Eat deeply colored vegetables and fruits because they tend to be higher in vitamins and minerals than others, such as potatoes and corn.
  • Be moderate in the total fat you consume. No more than 20 percent to 35 percent of your total calories a day should come from fat.
  • Follow an eating plan that’s low in saturated fat. Less than 10 percent of your total daily calories should come from saturated fat.
  • Steer clear of trans fats. This kind of fat, found in partially hydrogenated margarines and some snack foods, raises cholesterol.

For more information on the crucial role fruits and vegetables play in preventing heart disease, contact a registered dietitian. Visit the Find a Nutrition Professional page to locate an RD near you.

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