7 Ways with Kristinia to give your heart love through nutrition!

February is heart health month and Valentine's day is the perfect time to show your heart some love through nutrition! I am including 7 ways to improve your cardiovascular health:

1. Incorporate heart healthy fats into your diet. Plant based fats such as olive, avocado and flaxseed oil all contain cardio-protective components that can help reduce bad cholesterol levels and increase good cholesterol. 

2. Reduce your intake of saturated fats by choosing lean cuts of meat, low fat dairy products, and limiting intake of processed meats (i.e. salami, hot dogs, bacon). 

3. Avoid trans fats, which are known to reduce good cholesterol levels and increase bad cholesterol. Trans fats are typically found in commercially processed baked goods like cookies, donuts, twinkies, etc. You can also find trans fat in margarines that contain hydrogenated oils. 

4. Increase fiber intake by making half of your plate full of fruits and vegetables and incorporating whole grains, lentils and legumes into your regular diet. 

5. Incorporate omega-3 fatty acids into your diet. Omega-3 fatty acids have cardio-protective properties and are found in foods such as: oily fish, walnuts, flaxseeds and chia seeds.

6. Try different cooking methods such as grilling, broiling, baking or steaming to reduce overall fat intake.

7. Reduce salt intake by avoiding adding salt to boiling water or foods when cooking. When choosing canned foods, select “reduced sodium” when available. Pay attention to food labels and try to limit intake of foods with sodium content of 5% or higher daily value. 

Heart disease is the leading cause of death in both men and women in the United States. Incorporating a heart healthy diet for you and those you love is so important! Even if you make one of these tips a regular part of your diet, it will have a positive impact on your heart health. 

-Kristinia Robles, MPH, RD