Published to Newsletter on Jan 27, 2021
Reed Vawter, MS, RDN, CSOWM, LD
Health Education Consultant
Employee Wellness
February is American Heart Month, so let’s use that as motivation to work on heart-healthy eating habits. Here are some ideas to get you started. Pick one that you think will work best for you!
Okay, so I know that doesn’t sound exciting, but there are high fiber foods that taste good! Beans are high in fiber – and are still high fiber even in a healthier version of Frito pie. Split pea soup is yummy and high in fiber (and I won’t tell if you add some bacon). Even if you don’t want to cook, you can just add avocados or raspberries to everything – both are excellent high fiber foods.
Select the leanest cuts of meat available. Poultry (especially without skin) is always a good option and tastes great in any of these 17 Mediterranean Diet recipes. Or consider eating fish, especially those containing omega-3 fatty acids, twice a week. Choosing lean proteins will help reduce your intake of saturated fat, helping make your heart feel loved.
Added sugar doesn’t do our body any favors. Reducing sugar intake is one of the single best healthy eating changes we can make. Sugar-sweetened beverages are the leading source of added sugars for most Americans. Improve your drinking habits by swapping your soda for sparkling water or experiment with reducing the sugar in your coffee or tea.
Nuts and seeds are high in polyunsaturated fats that are good for your heart. And they make a perfect snack. The next time you get hungry in the afternoon around 3 p.m., have some of your favorite trail mix nearby.
Excess weight can be hard on your heart. More movement can really help balance the equation between calories in and calories out. If you love exercising, that’s great.
But if you hate the gym, the good news is that all movement counts. Walking works. So, does dancing, building craft projects, and even fidgeting. Here’s a list of 40 ways to exercise without realizing it.
Start with one healthy habit and practice it throughout the month. Add the next step when you’re ready. Little by little, you can show your heart some love.
Tags: EmployeeWellness, Nutrition, Wellness
