February Heart Month Tips

 Here are a few meal-preparing tips to lower your risk of heart disease or manage your existing condition: 

Limit Saturated and Trans Fat 

• Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name 
• Cut back on processed meats, such as hot dogs, salami and bacon 
• Bake, broil, roast, stew, or stir-fry lean meats 
• Include plant foods as sources of protein, including soybeans, pinto beans, lentils, and nuts 

Eat Foods Containing Omega-3 Fatty Acids 

• Select oils that contain omega-3 fatty acids, such as canola or flaxseed oil 
• Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel, and sardines 

Reduce Salt (Sodium) 

• Prepare foods at home so you can control the amount of salt in your meals 
• Cut the salt in half from recipes when cooking 
• Add no additional salt to food at the table 
• Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor 
  
  

Source: Academy of Nutrition and Dietetics