February is Heart Health Month
Cholesterol, fiber, sodium… oh my!
We’re kicking off heart health month with some practical nutrition tips you can use to protect your heart, starting today.
1. MORE FIBER! Fiber plays a key role in heart health, soaking up cholesterol and helping to control blood pressure. Filling half your plate with fruits, vegetables, whole grains, and legumes is the easiest way to make sure you’re eating enough fiber.
2. Eat more colors – Did you know each color of fruit or vegetable has a different purpose? And the more colorful your meal, the more diverse vitamins and minerals you’re getting. Plus, fruits & veggies are rich in potassium – eating a diet high in potassium is super important for balancing sodium and maintaining a healthy blood pressure.
- Red – help reduce inflammation (tomatoes, red bell peppers, strawberries, watermelon)
- Orange & Yellow – support immune function, protect blood vessels (carrots, sweet potatoes, oranges, bell peppers)
- Green – aid digestion, lower blood pressure (spinach, kale, broccoli, brussels sprouts, avocado)
- Blue & Purple – support brain health, improve cholesterol levels (blueberries, blackberries, grapes, eggplant)
- White & Tan – reduce inflammation, help lower cholesterol and blood pressure (garlic, onion, cauliflower, mushrooms)
3. Healthy fats – Foods high in Omega-3s are shown to lower cardiovascular risk and improve overall heart health. Add in foods like avocado, raw nuts and seeds, and fatty fish. Aim for 4-5 servings per week.
This is a great resource to get you started: 7-day heart healthy meal plan with recipe ideas for each meal and snack of the day!
https://www.eatingwell.com/7-day-anti-inflammatory-meal-plan-for-heart-health-11872624
