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Seven Steps to a Healthy Heart

 

Choose low fat protein sources to maximize heart health.  By substituting low and nonfat dairy products for high-calorie and fat-laden foods such as commercial sour cream, not only are you lowering your calorie and fat intake, you are boosting your protein level.  Recent findings have shown that a high protein/lower carbohydrate diet will lower your blood pressure more effectively than medication.

 

Say “Yes!” to olive oil, canola and nut oils and “no” to unhealthy fats and cholesterol boosters.  Tofu, some seafood, nonfat dairy, chicken and turkey are great choices for planning a meal.  3-4 ounces of salmon or tofu contain essential omega-3 oils that play a regular role in our diets and our heart health.

Select whole grains.  Whole wheat is just the beginning.  Quinoa, barley, brown rice and oats all contain properties that support heart health.  The regular consumption of whole grains helps to reduce inflammation in the body, lowers cholesterol and blood sugar and improves blood vessel function.  Whole grains are consistently linked to a lower risk of heart disease:  2.5 servings a day reduce risk of heart disease by 25%.  Who can say no to those odds?

 

Eat more fruits and vegetables.  Many vegetables, especially dark leafy greens, are high in calcium per calorie, contain vitamins and minerals and offer support for the immune system.  Generally speaking, the more color—the more they have to offer.  Sweet potatoes, pumpkin and other winter squashes are showing up on many “super-food” lists because of the wide range of nutrients they provide!

 

Reduce salt in your food.  By preparing your own meals and by using herbs, spices and low-sodium soy sauce (on occasion), you can take control of your own sodium levels.  Limit the amount of pre-prepared food in cans and boxes, cook for yourself more often and make more conscious choices when dining out.  There is a distinct and undisputed link between high sodium intake and blood pressure---we have data at The Oaks to prove that!

 

Practice moderation. Be in control.  Take responsibility. Use smaller plates for your meals.  Have a small bowl (holds 2 TBS) available for good-for-you-in-small-bits snacks such as raw almonds or walnuts.  Leave the package in the kitchen.  Prepare plates before you sit down for your meal.  Freeze leftovers for another meal before you eat.  Drink water in generous amounts—and frequently.  Think of these steps as serving yourself.  Ask yourself:  How is this food nourishing me?  Be clear about the difference between a snack (that nourishes) and a treat (usually a sweet).

 

Plan ahead.  Create daily menus and follow them.  Set an intention each day.  Say it out loud.  Write it down.  Share it with a friend.  Leave yourself a note.  Make nurturing demands on yourself.  Gently follow through.  You and your heart deserve that loving attention. This is the stuff of which new habits are born.  Have a happy heart.  And never underestimate the exercise and health value of a good laugh!

Christine Denney, Food Services Director

The Recipes from the Heart Cook Booklet compliments this information.

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