February-Heart Health Month
Heart disease is the leading cause of death in America. Many of these deaths and risk factors associated with heart disease can be prevented by a healthy lifestyle and an eating plan that includes, fruits, vegetables, whole-grains, beans and legumes. Adding these foods can decrease the potential of inflammatory response in our bodies. In addition, by choosing these heart healthy foods and preparing meals from home you that are decreasing the total amount of saturated fat, trans fat, and sodium in your diet, all factorsassociated with heart disease. This month we want to focus on ways to introduce more plant-based and other heart healthy foods into your diet. Last month we discussed the benefits associated with eating at home as it minimizes the occurrence of certain chronic diseases. Be mindful of this, as eating out is associated with meals that are higher in calories, saturated fat, and sodium.Learn how to make plants the center of your plate while still having a balance of protein, fat, and carbs from new recipes offered this month.
Let’s Talk Healthy Fats
Fats are an essential component of a healthy diet and in fact 25-30% of your daily calories need to come from fats. However, it is important to know the differences between healthy fats vs. other types of fats. Unhealthy fats can increase the risk of heart disease whereas healthy fats can actually protect your heart and support overall health. As mentioned previously we want to minimize the amounts of saturated, and trans fats in our diets, these types of fats come primarily from animal products and processed foods. Heart healthy fats can be found naturally in foods like nuts, avocados, walnuts, flax seed, fish (salmon, tuna, sardines), olives, and natural peanut butter. Try and include some of these healthy snacks into your meals and snacks!
Omega 3’s known as the “Super Fat”
Research has found that a diet rich in omega 3’s can play a vital role in cognitive function and support a healthy heart. Foods that are rich in Omega 3’s include salmon, sardines, oysters, and anchovies. But lets not forget about our plant-based foods that contain great amounts of omega 3 fatty acids, these foods include, walnuts, pecans, flaxseeds, leafy greens (spinach, kale), and winter squash. Our motto is food over supplements; however, in some cases supplementation is needed.
See this month’s metagenics product Omegas!