Keep Family the ‘Heart’ of the Matter

Although February is the only month designated as “American Heart Month,” keeping a healthy heart year-round is crucial. Your heart is the powerhouse muscle which supplies the body with blood, oxygen, and nutrients. When arteries and vessels to the heart become narrowed or clogged from a buildup of fatty deposits, there is high risk for increased blood pressure, stroke and heart attack.

Unfortunately, heart disease takes years to develop and individual heart problems can go unnoticed until it is too late; but, the good news is you can take this month to empower yourself and your family with the tools to keep your heart health in check.

Your body naturally manufactures the necessary amount of cholesterol needed for cell membranes and hormone components; thus any additional cholesterol in the diet is excess and can accumulate as fatty build-ups (plaques) that clog the arteries and vessels to the heart. Dietary cholesterol found in animal products and is particularly high in organ meats, egg yolks, and whole milk which should be limited to 2-3 servings per week; leaner cuts of meat, meat or egg substitutes, and skim milk are great replacements.

Also affecting the blood cholesterol level is dietary fat. Saturated and Trans fats are unhealthy for your heart because they increase your total cholesterol and LDL (also known as ‘bad’) cholesterol. Saturated fat is found in animal products such as red meat, poultry, butter, whole milk and tropical oils such as coconut and palm. Trans fat is common in commercial baked goods such as crackers, cookies, and cakes, but can also be found in fried foods, shortening and margarine. Unsaturated fats (monounsaturated and polyunsaturated) are healthier fats for your heart because they actually reduce total cholesterol and LDL levels in your blood. Monounsaturated fats are found in olive, peanut and canola oils, avocadoes and nuts, while polyunsaturated fats are found in vegetable oils including safflower, corn, sunflower, soy, and cottonseed. A particular type of polyunsaturated fat, Omega-3 fatty acids, can have an additional protective effect on your heart. Concentrated sources of Omega-3s are fatty, cold-water fish like mackerel, salmon, and herring, flaxseeds and flax oil.

If you don’t know whether your favorite foods contain saturated and/or Trans fat, start reading the nutrition labels; your heart and health are worth the extra time! Try these recommendations to get started:

Cook with olive instead of butter; bake with canola oil. Use whole-wheat pasta, brown rice, or bulgur in your favorite recipes. Prepare soups and stews with beans such as kidney, black, or garbanzo. Try peanut or other nut-butters on celery, bananas, or popcorn cakes. Snack on a small handful of nuts or trail mix, instead of chips or crackers; or toss on your salad for a light crunch. Add a slice of avocado to your sandwich in place of the cheese. Add fish two times a week. Try a new fruit and vegetable every time you visit the store. Use fresh herbs and spices to season foods.

Overall, a heart healthy diet is full of whole grains, fruits & veggies, low-fat dairy products, lean protein (legumes, nuts, meat, and poultry) sources, and moderate in unsaturated fats.

To further keep you heart health in check:
Limit alcohol consumption
Get regular blood pressure & cholesterol checks
Remain active, at least 30 minutes most or all days of the week
Quit smoking and/or avoid secondhand smoke

Health Department
City of St. Louis
Health Department web site