Heart-Healthy food can help improve your heart health

By Sheila Storbakken, Registered Dietitian of Osceola Regional Health Center

Heart Disease is the #1 Killer of Americans!  1 in every 4 dies of heart disease.  This includes hypertension, stroke, heart failure, valve problems and heart attack.

The good news is that including heart-healthy foods regularly in your diet may improve your heart health.  Here are some ideas of how you can incorporate healthy foods to lessen your risk.

Vegetables

• Vegetables contain phytochemicals, vitamins, minerals and fiber and are low in calories.  
• Vegetables can be frozen, fresh, canned, dried, juiced. All are good options.
• Stealth vegetables: Veggies added to foods that family might not notice…
  Spaghetti/Pasta Sauce:  onions, mushrooms, peppers, zucchini, tomatoes
  Scrambled Eggs/Omelets:  peppers, onions, mushrooms, potatoes, asparagus, spinach
  Salsa:  tomatoes, peppers, onions, cilantro
  Tuna, egg or chicken salad:  celery, onions, carrots, bell peppers
  Stir Fry:  broccoli, onions, mushrooms, carrots, peppers, celery, cabbage, garlic, peas
  Burrito Bowls Tacos, Quesadillas:  beans, onion, tomatoes, lettuce, avocado, corn
  Roasted vegetables:  potatoes, onion, sweet potato, Brussel sprouts, green beans, carrots
  Cauliflower mashed potatoes, cauliflower rice, cauliflower pizza crust
  Snacks:  Ants on a log, cherry tomatoes, baby peppers

  Add vegetables to casseroles:  green beans, peas, corn, broccoli, mushrooms
  Add vegetables to smoothies:  spinach, beets, carrots, pumpkin, sweet potatoes
  Add vegetables to baked goods:  pumpkin, sweet potato, beets, zucchini
  Sweet Potato Fries instead of French Fries.
  Vegetables with dip:  carrots, celery, broccoli, cauliflower, peppers, cucumbers
  Homemade pizza:  tomatoes, mushrooms, peppers, onions, cauliflower, basil, olives, spinach

• Each color has health benefits due to the phytochemicals in the skins.  Red (heart), Blue (brain), Yellow, Green, Orange (heart, eyes and skin), Purple (heart), White (immune system to keep you healthy). Brown (heart), Black (heart)

Fruits

• Automatically have fruit for dessert. It is an easy, sweet, end to the meal.
• Only have other desserts as an occasional treat.
• Fresh, frozen, canned or dried fruits are good options.
• Try to limit juice to 4-6 oz at breakfast only
• For a special treat. Dip fruits into melted chocolate (strawberries, clementine, pineapple, apples)

Whole Grains

• Look on the food label for the words “100% whole grain or whole wheat”.
• Avoid foods that say they are enriched. The vitamins and minerals were taken out during processing and then added back in.
• Add to foods for extra nutrition ground flaxseed, chia seed, wheat germ, hemp seed and oats

Protein

• Protein is needed for growth and maintenance of muscles, skin, hair, internal organs, blood and enzymes. Protein at meals and snacks help slow the digestion of food and also the rise in blood sugar following the meal. 
• Great sources of protein: beef, pork, chicken, turkey, bison, salmon, tuna, mackerel, sardines, fish, shell fish, eggs, yogurt, cottage cheese, milk, cheese, peanut butter, nuts, almond flour and more.  Have a variety of protein-containing foods in your diet.

Healthy Fat

• Important to have a little fat at every meal. Fat is needed to absorb vitamins A,D,E,K
• Healthy fats to use when cooking: olive oil, avocado oil, peanut oil, flax or chia seed and avocado.
• Snack on low-salt or unsalted nuts in moderation, pumpkin and sunflower seeds, dark chocolate, nut butter

Complex Carbohydrates

• Complex carbohydrates take longer to digest and usually contain some fiber and protein.
• Breads: whole grain, contain seeds, sour dough, thin-sliced
• Cereal: contain at least 5 grams Fiber, Limited added sugar  (4 grams sugar = 1 tsp) 
• Avoid simple carbohydrates that are easily digested and raise the blood sugar quickly: Pop, juice, candy, cookies, ice cream.

To learn more about your heart, please attend our next Lunch & Learn at noon on February 25. Dr. Kelsey Lee will be teaching us all about the heart. Everyone is welcome to attend this free lunch and learning event is hosted by Osceola Regional Health Center and Avera Medical Group Sibley. It will be held in the Multi-purpose at Osceola Regional Health Center.  Reserve your lunch or watch the presentation online at www.osceolarhc.org/lunchlearn. If you have questions, please call 712-754-5338.