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Five Heart Healthy Foods for Heart Month

in The Too Busy to Diet Blog on February 14, 2017

FOR IMMEDIATE RELEASE
Contact:
Jacqueline King
Illinois Academy of Nutrition and Dietetics Media Spokesperson
Dietking1@comcast.net
847-729-3438
Five Heart-Healthy Foods for Heart Month

Heart disease remains the leading cause of death, contributing to approximately 25,000 deaths per year in Illinois. While these statistics sound disheartening, the good news is that heart disease can often be prevented through dietary and lifestyle modifications.

“Research shows that the food choices we make can have a significant impact on an individual’s overall risk for heart disease,” says Jacqueline King, a registered dietitian and spokesperson for the North Suburban-Illinois Academy of Nutrition and Dietetics.

While anytime is a good time to focus on healthy eating habits, February is National Heart Month, making now an especially good time to kickoff changes to a heart healthy diet.

Here are five heart-healthy foods that King recommends.

1. Avocados. Avocados are a good source of monounsaturated fat, which is the kind of fat that has been shown help to lower heart disease risk factors, such as cholesterol. Looking for some recipe inspiration? Try any of these American Heart Association, heart-check certified recipes.

2. Salmon. Salmon is a good source of omega-3 fatty acids, which have been shown to help improve cholesterol levels and reduce the overall risk for heart attacks. King recommends aiming for 8 ounces of salmon, or other fatty fish, per week.

3. Dark Chocolate. Scientific studies have linked dark chocolate to a number of heart health benefits, including lowering blood pressure, lipids and inflammation. It’s believed that these effects are due to a flavanol in cocoa beans, called epicatechin. Due to processing, milk chocolate loses most of its epicatechin, so for maximum benefits, King recommends sticking with dark chocolate for your sweet-fix.

4. Almonds. Almonds are a heart-smart snack. Every one ounce serving of almonds (about 23) offers a heart-healthy dose of monounsaturated fats, fiber and vitamin E. Just remember to keep portion sizes in check. King says that a serving of almonds is about 20 nuts.

5. Leafy Greens. Leafy greens, like spinach and kale are veggie powerhouses. They are low in calories and are a good source of potassium and fiber, which help to lower blood pressure levels and protect against heart disease. Try them in salads or sautéed with a bit of olive oil.

For more information on healthy eating or to locate a Registered Dietitian in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org

Jacqueline King, MS, RDN, CDE, FADA

Author: Too Busy to Diet