February is all about hearts – and I don’t mean just Valentine’s Day! This month is also the annual Heart Month in Canada. So, it’s a great time to talk about how important it is to practice good heart-health habits at any age, starting with nutrition.
Here are a few simple tips:
- “Eat more protein”. Especially as we age we need to maintain our levels of protein intake. Try for 25-30 grams per meal using a variety of protein sources including meat, legumes, nuts and seeds.
- “Cut down on sodium (salt). Currently a lot of people are purchasing canned instead of fresh veggies due to cost. Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled ‘low sodium’ or ‘no salt added’ — like some canned soups, canned vegetables, packaged meals, and snack foods.
- “Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.”
Experts suggest we eat more leafy greens; lean proteins from a variety of sources including nuts and seeds; and healthy fats and oils (olive, avocado, sesame and safflower oil).
As for sodium, it is hidden in many foods! But, did you know that the sodium in your processed foods is much different than the salt you can add to food on your own. Try switching to Himalayan sea salt or a Celtic salt to get all the same minerals that you find in your bones. These salts improve our health and are essential to great hydration and strong bones.
To improve your heart-health eating plan, it helps to cook more meals at home. Restaurants and processed foods often include more salt than you might think – or taste!
You can also:
- Make healthy swaps, like herbs and spices, instead of adding salt.
- Snack on veggies or unsalted nuts instead of chips and pretzels.
- Eat fresh, lean meat instead of deli or packaged meats.
- When eating out, get dressings and sauces on the side.
- Split portions with a friend.
- Ask wait staff about nutrition information before you order and get something that’s not jacked-up on sodium and saturated fat.
It’s not a huge sacrifice to follow guidelines like these. They fit in with smart-eating plans across the board, no matter what your goal. And your body will thank you – over and over again throughout the years. As always we ask that you focus on what you are adding instead of what you are taking away for massive changes in success.
