Did you know that February is Heart Health Month? That means it’s the perfect time to start taking a good, hard look at your diet to make sure you’re doing everything you can to keep your heart in optimal health. Turns out, heart disease is much more prominent than you probably know, even in women – and, there’s loads you can do to help keep your heart in prime shape.
Here’s what The Heart Foundation has to say:
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.
To clarify, when we use the term heart disease on The Heart Foundation website, we are primarily referring to coronary artery disease, also called coronary heart disease or cardiovascular disease. This is a condition in which plaque, which is made up of fat, cholesterol, calcium and other substances in the blood, builds up inside the coronary arteries which supply oxygen-rich blood to the heart muscle.
Sounds a little overwhelming, doesn’t it? Here’s the thing: it’s actually quite simple. A healthy diet and a good amount of exercise each week can keep you and your family is great heart health. It just takes a bit of dedication and commitment to making sure you have healthy snacks on hand and you take the time to squeeze in some daily movement. Getting started is simple.
15 Heart-Healthy Foods for Women
Here’s a look at 15 heart healthy foods for women according to the Office of Women’s Health at the U.S. Department of Health and Human Services:
Fruits and vegetables. At least half of your plate should be fruits and vegetables.
- Raspberries
- Bananas
- Eggplant
- Avocados
Whole grains. At least half of your grains should be whole grains. Whole grains include:
- Oatmeal
- Barley
- Whole grain toast
- Plain Popcorn
Fat-free or low-fat dairy products. These include milk, calcium-fortified soy drinks (soy milk), cheese, yogurt, and other milk products.
- Greek yogurt
- Cottage Cheese
- Dark Chocolate
Protein. Seafood, skinless poultry, lean meats, beans, eggs, and unsalted nuts.
- Salmon
- Walnuts
- Chia Seeds
- Unsalted Almond Butter
Remember, even when it comes to incorporating heart healthy foods into your diet, it’s essential to keep in mind that moderation is the name of the game. Eating balanced, well-portioned meals and making sure you’re getting enough exercise and good sleep all plays a role in making your heart health your priority. And, of course, always consult your physician before starting any kind of diet and exercise plan.
Are some of the foods on this list things you can include in your weekly meal plan for you and your family to enjoy?
