February is National Heart Month so it’s a perfect time to start paying more attention to your heart. Practicing positive self-care should also include being attentive to your heart and what it requires to be healthy. Incorporating a healthy lifestyle routine into your daily life will provide an array of health benefits for many years to come. A healthy lifestyle routine includes eating well and exercise on a daily basis. When it comes to heart health, it’s good to know how nutrition can be a powerful influencer. Read the four tips below to enjoy the benefits of a healthy heart!
- Choose heart-healthy monounsaturated fats in place of saturated fats. These healthy fats include, olives, olive oil, avocados, nuts, nut butter and canola oil. Saturated fats (butter, animal fats, cream, whole milk) should be used sparingly.
- Avoid trans fats. These fats include fried foods (sorry French fries and donuts!), stick margarine and Crisco.
- Eat more plant-based meals. Swap the beef burger for a veggie or Portobello mushroom burger. Grill tofu and add that to your salad in place of grilled chicken. Enjoy a peanut butter sandwich in place of the usual ham and cheese.
- Load up on fiber. Fiber helps lower cholesterol. So swap out the white bread for whole grain. Add beans to your soups and salads. Prepare salads and side dishes with quinoa, sorghum and farro. Add a tablespoon of chia seeds to your cereal or yogurt for an extra five grams of fiber.
Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She is the co-author of “Making Nutrition Your Business,” Second Edition. In addition Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management, plant-based nutrition, food sensitivities and diabetes. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.