February is American Heart month and an opportune time to evaluate your diet. First, begin in your kitchen by assessing the food in your cupboards, pantry and refrigerator. Check labels for specific information.
Saturated Fat: Too much saturated fat can raise cholesterol and triglyceride levels that may lead to heart disease.
- Cheese, milk, sour cream, and yogurt can have high levels of saturated fat. Try to opt for the low or non-fat varieties.
- Oil: Keep use to a minimum and cook with canola or olive oil, which both have omega 3 healthy fat instead of omega 6 saturated fat.
- Butter/margarine: There are a multitude of butter and margarine substitutes available in the dairy section of your local grocery stores. Read labels carefully for hidden fat.
- Meat: Choose lean cuts of meat and try grilling so that the excess fat drips down off your meat. Add salmon and fatty fish into your diet as they are rich in heart healthy omega 3 fat.
Fiber: Fiber count is extremely important for overall health. There are breads and cereals now with 5 grams and higher per serving. Using whole wheat flour instead of white flour in your baking is helpful as well.
Fruits and Vegetables: Keep plenty of fruits and vegetables stocked in your refrigerator. Eating a wide variety is best and ensures that you are getting a range of vitamins. 5 servings per day is the recommended amount. If that is tough for you to accomplish, try juicing or purchasing drinks such as V8.
Spices: Try experimenting with different spices to season your food versus using too much salt. Costco in Coeur d’Alene has a delicious organic seasoning that is very inexpensive. It is located in their spice aisle. Also try using lemon juice as a seasoning. It is tasty sprinkled over steamed broccoli and salad.
After assessing your food inventory, head to the grocery store and stock up on heart friendly groceries. Create a healthy vibrant kitchen and a new, healthier you.
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