February is a great month to focus on healthy eating. But what does it mean to eat heart-healthy? It’s basically the kind of diet plan advocated by your Horizon Health provider. Adding some heart-healthy changes to your diet makes it easier for your body to regulate blood sugar, control blood pressure, support healthy cholesterol levels and body weight, and reduce strains to the heart.
It avoids:
- Saturated and trans fats (fatty meats, fried foods, many baked goods)
- Excess added sugars (sodas, candies, desserts)
- Highly processed foods
- Too much sodium
It includes:
- Plenty of plants: vegetables, fruits, beans, and whole grains
- Healthy fats: nuts, seeds, avocados, olive or canola oil
- Lean proteins: fish, poultry, beans, lentils, and tofu
- Fiber-rich foods: oats, barley, berries, and vegetables
- Lower sodium: using herbs and spices instead of excess salt
If you aren’t used to the heart-healthy lifestyle and prefer a steady diet of delicious chicken wings with a side of mozzarella sticks, washed down with sugary soda, making changes to your diet may seem daunting.
Here’s the good news: Small changes make a big difference.
- Start by switching one soda for a glass of water.
- Pick the vegetables you like the most and try adding that to one or two meals. It’s easy to toss a steamer bag of broccoli or butternut squash in the microwave. If you’re the only one in your household on a veggie journey, that freezer bag means two servings for you.
- Another quick way to add nutrients to your day is tossing a handful of spinach in your eggs, soup or pasta.
- At breakfast eat a couple of pieces of fruit.
- Switch from butter to olive or canola oil.
- Choose nuts or seeds for their satisfying crunch for a healthy snack.
These small changes add up quickly in the form of more energy, improved sleep, clearer thinking, better mood and less inflammation and joint discomfort. You may find that you recover from seasonal colds and flus faster and suddenly have pants that fit better.
One small change made today adds up to a healthier heart and a longer lifespan so you can enjoy the love of your family and friends well into the future. Contact your Horizon Health primary care provider today if you’d like help in establishing a healthier lifestyle.