Well, here it is, almost the last day of February which is officially Heart Month. I'm not too worried since March is National Nutrition Month. We'll have our bases covered. But first, our hearts. As you read above, you can earn extra points if you choose to exercise longer than the current maximum of 60 minutes. This week as we focus on heart health, you are earning points for not eating any fried food. This means fries, chicken fingers/nuggets, crispy chicken or fish sandwiches, tempura, chips (potato or tortilla, baked are AOK), tostadas, corndogs, and almost anything on the appetizer menu at major restaurants.
Now, for those who want to learn a little bit more, here are 4 steps to a healthier heart:
1. Make your own food.
Simple, right? If you make your own food you control what you put into your own body. Processed, pre-packaged and restaurant foods usually have extra salt, preservatives, sugar, and unhealthy fat. You don't have to become a chef to do it either. And although you aren't getting points for it this week, it may or may not be an upcoming challenge...just in case you want to start practicing. ;)
2. Eat more plants.
No need to dive into the specifics of grams and amounts. If you have been eating at least 5 fruits and veggies daily, congrats! Here are a couple good guidelines to follow.
Make half your plate plants or
Fill 2 palms with veggies
Fruit should be about a fist-size serving.
And color. Get a variety. Eat a rainbow. Your body will thank you.
3. Eat more of the good fats.
I love fat, but not all fat is created equal. Someone posted on our facebook group page this week all the amazing goodness avocados provide. I made the comment that I fight the battle to eat my body weight in guacamole daily. Kidding, sort of. If you are trying to lose weight, choose the right fats and watch the portion. If you are trying to gain weight, eat more of these good fats, not more bacon cheeseburgers. The good fats will keep your heart healthy, the bad fats will harm your heart, raise your cholesterol, and increase your risk factors for heart disease.
Aim for a "thumb-sized" serving with most meals.
So, what are "good fats?" Choose oils over hard fats like butter, margarine and shortening most of the time and limit your animal fat intake (except fish). This will help keep your saturated fat and trans fat intake low as these should be limited. I use mostly extra virgin olive oil or avocado oil (or whole avocados). Walnut and flax oil are great choices as well.
Fatty cold-water fish such as salmon, herring, mackerel, and sardines are rich in essential omega-3 fats (DHA) which are anti-inflammatory and help protect against heart disease as well as other inflammatory conditions. I recommend eating 2-3 servings of fatty fish a week.
There is another type of omega-3 fat called ALA that comes from vegetable sources like hemp and flax oil, walnuts, and algae. While I highly recommend consuming these sources, be aware that the conversion doesn't make the DHA that comes from the fatty fish. So, if you never eat fatty fish, I do recommend taking an omega-3 supplement.
4. Eat more heart healthy foods. Here's my list of the Top 20 Foods for Heart Health:
- Oily fish (salmon, sardines, mackerel, herring)
- Citrus fruits
- Extra Virgin Olive oil
- Walnuts
- Oats
- Blueberries
- Tomatoes
- Sweet Potatoes or yams
- Beans & lentils
- Hemp seeds
- Cantaloupe
- Chia seeds
- Avocado
- Dark chocolate
- Pears
- Kale
- Garlic
- Almonds
- Quinoa
- Ground flax seeds
So, as a reminder, this week you will earn 5 points per day for avoiding all fried foods. If your cholesterol, blood pressure, or triglycerides are elevated really make a focus to work on all areas of your heart health.
