Hello,
This month I would like to focus on a heart healthy lifestyle as it is American Heart Month. I will discuss a heart healthy diet and simple lifestyle changes you can make to prevent disease.
First, I will discuss foods to avoid or swaps: avoid or decrease fast food consumption; swap white refined breads/flours for whole grains; swap unhealthy fats/oils for olive or avocado oil; limit fatty meats such as beef and pork, and processed meat like hot dogs and lunch meat, and eat leaner meats such as turkey, chicken, and fish; limit highly processed and high sodium foods such as canned soups and boxed meals; limit sugary foods like cereal and sugary drinks, such as coffee and energy drinks. Incorporate more vegetables, fruit, legumes into your diet. Green leafy vegetables and avocados are very good for your heart. Start to read labels, if there is a long list of ingredients you cannot pronounce, it is likely not a very nutritious food for your body. I will go more into details in a later blog post- stay tuned.
Secondly, I will discuss simply changes you can make at home or at work. Plan healthy meals and snacks for the week. Sunday is a great day to meal prep for the week; get all your groceries ahead of time, instead of stopping daily, this will save you time and money. This can also prevent you from going out to eat instead of eating at home. Portion control is important; if you are someone who always takes seconds, then make your first plate smaller, so you have two smaller portions. Do not eat until you are uncomfortable. Eat slowly to give time for your stomach to talk to your brain before you overeat. You could even use smaller plates or bowls to help control portions; kid’s plates are typically sufficient. Other habits to implement are decreasing or quitting smoking, as that is a leading cause of heart disease; increasing activity level: walking, swimming, even stationary bike at your desk; limit alcohol consumption; get 7-9 hours of good quality sleep; manage stress levels.
I hope you find this helpful! Hang in there, spring is coming!
Madi, RN
