Active Aging Presented by Public Health Seattle-King County
Maintaining and improving cardiovascular health and well-being starts with what you have on your plate. And that means building a heart-healthy meal is essential. Incorporating elements of the Mediterranean and DASH diets, recognized as leading heart-healthy diets, can be extremely beneficial. By focusing on nutrient-rich, low-sodium, low-fat foods, you can enjoy delicious meals while simultaneously improving your health.
Here are 10 tips to help you and your loved ones create tasty, wholesome, heart-healthy meals.
Fill Your Plate with Fruits and Vegetables
Fruits and vegetables are full of vitamins, minerals, electrolytes, and antioxidants that reduce inflammation, making them a great addition to any diet. According to USDA MyPlate, about half of your plate should be fruits and vegetables.
Tip: Keeping frozen or pre-cut fruits and vegetables available makes it easier to incorporate them into your meals.
Choose Whole Grains
When shopping for groceries, try to look for products labeled as 100% whole grain. Unlike refined grains, whole grains can help provide longer-lasting energy levels and promote better digestion. Additionally, whole grains like oatmeal and brown rice are high in fiber, which is vital for healthy blood pressure and cholesterol levels.
Tip: Start small, making simple swaps to move towards a diet filled with whole grains. For example, if you’re used to making all your sandwiches with white bread, swap it with whole wheat bread instead.
Eat Lean Proteins
Lean proteins like fish, poultry, and beans are lower in calories and can be higher in nutrients than fatty proteins. They encourage muscle maintenance and heart health. Fatty fish like salmon, sardines, and herring are packed with omega-3 fatty acids, which help reduce inflammation and improve cardiovascular functions.
Tip: If you prefer not to eat meat, consider adding plant-based proteins like tofu and chickpeas to your diet.
Incorporate Healthy Fats
A small amount of fat is an integral part of a healthy diet. Not only does it provide you with energy, but it also helps your body absorb vitamins. Healthy fats like olive oil, avocados, and nuts can help lower cholesterol levels and improve heart health.
Tip: When cooking, consider replacing saturated fats like butter with avocado to make your meals more heart-friendly.
Reduce Sodium Intake
If you consume too much sodium, it can put you at risk for high blood pressure, stroke, and heart failure, among other health issues. Instead of using salt in your meals, experiment with using different herbs and spices to give your dishes flavor.
Tip: When shopping, look for low-sodium or no-salt canned goods. If unavailable, you can rinse canned vegetables and beans to remove excess sodium before cooking.
Limit Sugar
According to the American Heart Association, men should eat no more than 36 grams of added sugar a day, and women should only eat 25 grams of added sugar. Eating too much sugar can cause you to gain weight, putting more pressure on your heart and increasing your risk of heart disease. Instead, try eating foods with natural sugars like fruit, and avoid eating overly sugary food and drinks. Check the nutrition labels on your food to make sure you’re only consuming the recommended amount of sugar every day.
Tip: Remove high-processed, sugary foods from your home to reduce temptation.
Monitor Portion Sizes
Maintaining proper portion sizes can help prevent overeating and support weight management, which reduces stress on your heart. If it’s hard to manage portion control, consider using smaller plates or dividing a larger meal into smaller servings. This way, you can still enjoy your meals without worrying about eating too many calories.
Tip: Use a smaller plate to help reduce portion sizes naturally.
Stay Hydrated
Staying well hydrated means your heart will have an easier time pumping blood through the body, helping your muscles to work more efficiently. Drinking water to stay hydrated is always the best choice, but some fruits and vegetables can be a good source of hydration.
Tip: If you find drinking plain water to be boring, consider herbal tea or water infused with fruit, like lemon. You can also get a reusable water bottle and keep it filled and on hand throughout the day to remind yourself to stay hydrated.
Plan Meals Ahead
Sometimes, it can be challenging to cook nutritious meals on the spot. Meal planning ensures you’re consistently eating balanced, heart-healthy meals and removes the stress of trying to make last-minute decisions.
Tip: Pick a day to sit down and prepare a weekly menu, another day to do your grocery shopping (you can also order online pickup or delivery at most major supermarket chains), and a third day to prep and batch-cook your meals. Spreading it out can go a long way to ensure you’re not overwhelmed with meal planning.
Practice Mindful Eating
Mindful eating is a practice that encourages you to slow down and really pay attention to what you’re eating. It helps with digestion and can prevent overeating. Instead of turning on your favorite TV show during dinner, focus on taking your time with each bite and savoring the food. Getting rid of distractions and really listening to your body’s signals will help you develop a healthier relationship with food.
Tip: Choose a specific place in your home where you will eat all your meals. From there, commit to only eating at that spot rather than wandering around with food or munching a snack on the couch.
By incorporating these heart-healthy practices and recipes into your daily routine, enjoying flavorful meals and ensuring your heart remains healthy for years to come has never been easier.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
