Since February is heart month I wanted to share some of my favorite heart health tips with you.
Let’s start with a quiz question: if you want to lower your risk of heart attack should you focus on your cholesterol level or your blood sugar level first?
So that you don’t see the answer right away I am going to interject a side note here.
Thinking about Valentines gifts? How about a heart healthy idea such as dark chocolate, lean meat & cheese sticks bouquet, or a nice houseplant?
Okay, if your answer to the quiz question was blood sugar level, congratulations! You are heart smart!
You should NOT focus on eating fat free foods or reading the cholesterol line on package food labels. Your cholesterol level is not the main problem. And eating foods that have cholesterol, such as eggs, does NOT cause heart disease.
But . . . high blood sugars DO cause heart problems. During my 30+ years specializing in diabetes and nutrition, I can assure you that high blood sugars make all other health problems worse. So, if you are at risk for diabetes or already have prediabetes or diabetes, or even suspect you might have blood sugar problems, please know your numbers.
When I work with someone who has diabetes we first focus on getting blood sugars down, which almost always lowers lipids, especially triglycerides. Then we look at nutrition strategies for lowering cholesterol further if needed.
Here are 7 more tips for eating and breathing to give your heart some love!
Fat – If you are buying fat free cheese or fat free sour cream or cottage cheese or yogurt, or other fat-free foods, please STOP! You’ll get processed ingredients or added sugar or salt. Don’t choose fat free foods unless they are naturally fat free.
Sugar – Cut down your sugar intake. Try a gradual decrease and go ahead and treat yourself 1-2 times a week. If you have a chocolate craving, try avoiding milk chocolate and use semisweet chocolate chips for sweet cravings. Then go to dark chocolate chips and maybe even try adding cacao nibs to yogurt or smoothies or other foods.
Omega-3 – Eat wild-caught salmon, tuna, herring, mackerel, sardines, lake trout, anchovies to get omega-3. Or add hemp, chia or flax seed to salads, yogurt or smoothies.
Nuts – Go for nuts like walnuts, pistachios, almonds at snack time.
Eat fatty fruits – olives, avocado, coconut, acai.
Stress Relief: Try the 4-7-8 breathing technique. Breathe in through your nose for 4 seconds, hold for 7 seconds, and exhale out mouth for 8 seconds. Repeat several times.
Supplements – Ask your doctor or your dietitian (aka me!) if you need supplements such as magnesium, vitamin D, or coQ10. Almost every client I work with needs changes in their supplement routine for reasons such as taking too much, paying too much or buying poor quality supplements.
As always if you have any questions on these tips feel free to contact me!
Happy February!
