Don’t Skip A Beat On These 4 Heart-Healthy Nutrition Tips
Callie Miller, MHS, RDN, LD, ACE-GFI
You can’t beat a healthy heart - did you know your heart beats on average 115,000 times and pumps about 2,000 gallons of blood through the body each day? It’s quite an important organ!
The Center for Disease Control and Prevention (CDC) reports heart disease is the leading cause of death for men and women in the United States. The good news? It is largely preventable with a heart-healthy diet.
February is designated "American Heart Month" to honor the importance of keeping a healthy heart. By taking preventive measures, you can lower your risk of developing heart disease and improve your overall health!
Jumpstart a heart-healthy diet with these 4 simple strategies:
1. Fill Up On Fiber: Fiber is found in plant foods - vegetables, fruits, whole grains, beans, and legumes. It comes in two forms, soluble and insoluble. Soluble fiber soaks up water and becomes a gel-like substance, absorbing cholesterol in the digestive tract. It is especially helpful for reducing total cholesterol and balancing blood sugar. Insoluble fiber does not absorb water and works to move food through the digestive tract, promoting good gut health. Together, soluble and insoluble fiber work to lower risk of heart disease and improve overall health!
Foods high in fiber include:
- Brussel sprouts
- Sweet potatoes
- Kale
- Broccoli
- Oranges
- Kiwis
- Berries
- Oats
- Wild rice
- Black beans
- Lentils
- Quinoa
* Boosting total fiber intake is highly beneficial for your heart health. Try this Paprika Chicken Thighs with Brussels Sprouts recipe or make a plant-powered Kale and Black Bean Rice Bowl. The possibilities are endless!
2. Eat Healthy Fats: Not all fats are created equal - healthy mono- and polyunsaturated fats are very beneficial for heart health. Monounsaturated fats reduce “bad” LDL cholesterol, preventing the onset of heart disease and stroke.
Healthy fats are found in:
- Olive, canola, peanut, avocado, or sunflower oils
- Avocados
- Peanut butter
- Nuts
- Seeds
Polyunsaturated fats, specifically omega-3 fatty acids, lower inflammation, boost brain health, and prevent plaque buildup in arteries.
Foods high in omega-3 fatty acids are:
- Walnuts
- Flax meal
- Chia seeds
- Fish like salmon, sardines, tuna, mackerel, and halibut
* Make a simple Seared Salmon with Citrus Romaine Salad, or swap regular butter with mashed avocados on whole wheat toast to heighten heart health.
3. Boost Antioxidant Intake: Tomatoes are rich in a powerful antioxidant called lycopene that reduces cholesterol and improves blood flow. Berries are also extremely high in antioxidants (and fiber!), which lowers blood pressure, cholesterol, and inflammation.
Antioxidants are found in:
- Green Leafy Vegetables
- Kale
- Swiss chard
- Spinach
- Bok Choy
- Broccoli
- Arugula
* Go beyond salads and add kale to breakfast omelets, spinach to smoothies, or broccoli to homemade pizza.
* Drizzle olive oil and balsamic vinegar over freshly sliced tomatoes, or snack on a bowl of fresh berries to reap the benefits.
4. Flavor With Herbs & Spices: Consuming less salt reduces blood pressure and helps blood pump easily through the body. It doesn’t have to be flavorless!
Fill the pantry with powerful spices to amplify the taste of your food such as:
- Oregano
- Turmeric
- Cinnamon
- Cloves
- Cayenne pepper
- Garlic and garlic powder
- Ginger
* Sprinkle fresh cilantro over fish tacos, add dried oregano to tomato sauce, mix turmeric into mashed potatoes, or blend fresh ginger into smoothies.
Give your heart the love it deserves. A heart-healthy diet full of fiber, healthy fats, antioxidants, and heart-loving spices will do the trick. In tandem with regular physical activity, stress management, adequate sleep, and smoking cessation, you can give your heart the fuel it needs to keep beating!
Callie Miller, MHS, RDN, LD, ACE-GFI
My love for nutrition and health began one day while purchasing a pair of running shoes. I picked up a book called “Sports Nutrition Guidebook” by Nancy Clark, a well-known sports dietitian. I was inspired and decided after reading it twice, I would pursue a career as a Registered Dietitian (RD) in the sports and wellness field. In 2010 I began my pursuit and was also a student-athlete for cross-country and track at Idaho State University. Graduating in 2014 with a Bachelor of Science Degree in Dietetics, I went on to Western Carolina University in Asheville, North Carolina to complete my internship hours and Master of Health Science in Nutrition degree. I have been an RD for 5 years with experience in community nutrition, clinical nutrition, private practice, and nutrition counseling, specializing in pediatrics, sports nutrition, weight management, and eating disorders. I have a huge passion for helping kids and teens eat healthy, guiding picky eaters, encouraging healthy families, and working with young athletes to achieve their dreams. I live in Pocatello, Idaho and have worked and lived in 5 different states: Idaho, Montana, Wyoming, North Carolina, and Alaska. I love running, hiking, biking, and cycling classes, as well as chasing my two cute young boys around and going on dates with my husband.
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